How much effort do you put into preparing for your training, and/or performance?
Are you the type of person who just rocks up, with no idea of the session, no plan what so ever, and hopes for the best?
Are you the type of person who does everything you can leading up to your training or performance, to maximise the potential for success?
Or are you somewhere in between?
Lets do some more reflecting…
1. When was the last time you walked away from a training session or performance, really happy with yourself?
2. Why were you happy? [Was it internally motivated or externally motivated?]
3. What contributed to the positive outcome? [Was it a fluke, or were there several factors that contributed?]
Let’s flip the coin….
1. When was the last time you walked away from a training session or performance, really disappointed with yourself?
2. Why were you disappointed? [Was it internally motivated or externally motivated?]
3. What contributed to the negative outcome? [Was it just unlucky, or were there several factors that contributed to the result?]
Reflection and evaluation is a very important tool when it comes to physical performance.
What you will generally come to realise is that although it may be a physical performance that you are reflecting on or evaluating, there is much more than just the physical feat that will contribute to success, or failure.
Another realisation is usually that there are so many variables that are within your control, and if you focus on those things, you can manipulate the results.
Understanding what contributes to successful performance for you, as well as what takes away from it, should guide future behaviour to make sure you get the most out of your training and/or be successful in competition.
I recently asked coach Adel what are some things he would do to ensure he gets the most out of his next training session. Here is what he responded with:
- Study the program, write down the numbers I need to hit in notes on my phone, and strategise how I will attack the met con based on my abilities of each movement
- Pack my gear ready for the morning class the night before
- Eat a healthy meal the night before giving me plenty of fuel for the morning session
- Make sure I get 8 hours sleep by following my usual routine (tea, stretch, read)
- Wake up with plenty of time to not have to rush in the morning
- Avoid checking my phone including email / text / social media that might distract me from my goal
- Arrive at least 10mins before the session to roll out and stretch any areas that need some TLC or that will be the focus for the class
- Listen to the coaches direction, accept their feedback, and give each section of the program my absolute best
Likewise I asked him what poor preparation would look like:
- Have no clue what I’m doing tomorrow because I didn’t read the program
- Snack on junk food the day/night before
- Staying up watching Netflix or something else I’m not even that interested in
- Waking up 10 mins before I need to leave the house. Oh crap, where’s my belt? Where’s my knee sleeves? Oh no I didn’t wash my last pair of shorts – I’ll just wear these smelly ones. Oh forgot my protein shake.. I’ll just make one when I get home (except that never happens because I have more important tasks that take my attention away)
- Get to class 2 mins before or even worse, 2 mins late, flustered
- Working out my numbers while the coach is talking. Oh crap, what was the warm up?
I am sure you, like most of us, want to maximise the effect of your training.
Understand clearly that you are in control of the process, and it is time to take responsibility for the results!