Every athlete wants to excel, but the will
to excel is insignificant without the will to prepare to excel.
Preparation is where many athletes fail. Most are willing to put
in hours on top of hours of training, but almost no time is devoted
to planning or record keeping. This planning (and tracking) is essential,
because planning is the first step to achieving any goal - including
those accomplished in athletics. Your vision of where you want to
be – your goal – is your greatest asset. A goal without
a plan is just a wish. Not knowing how and understanding why past
training and peaking has influenced your performances (record keeping)
makes attaining these goals tougher than it needs to be.
Goals should be as objective as possible (measurable an performance-oriented),
as specific as possible (performance and time-sensitive), and above
all realistic to your level of athletic and competitive abilities.
Keeping your season goals to two or possibly three major goals will
help streamline your focus and simplify your training and regenerative
efforts. The following goal is a specific example of what a season
goal might look like:
-Achieve a top 100 World ranking in the 200m dash by August 1.-
-Three previous season’s average of 20.45 seconds.-
Write your goals in this manual and in another conspicuous place
so that you’ll see them often. This will be a frequent reminder
of your precise competitive desires, and as you’ll see below,
of the how and why you planned on achieving them.
The methods and training objectives needed to attain your season
goals are listed next. These again should be as objective, specific
and realistic as possible. Methods listed can be complex or simple,
just be sure to match your methods to your season goals. Daily training
methods and objectives can vary greatly, but should also fall on
a continuum of your season goals. The following are examples of
two training methods and a training objective that might support
the previous goal.
-Include max speed work in June practices at a volume of 600m per
-Include extra mobility work for 30 min., 3x per week for the entire
-Run 200m in practice in less than 21 seconds by July 15.-
Motivations are the why you are doing the training and striving
toward your goals. Again, this could be as simple as “to be
the best in the State,” or a complex, layered, psychological
explanation. It is most important that your motivation has meaning
for YOU. Use your motivations to keep your training and regeneration
Space is provided at the bottom of your goal sheet for your ultimate
goal. Perhaps this is the same as your season goal, perhaps two
or three years down the road – whichever, it will help you
keep an eye toward the future and what you ultimately envision for
yourself in your sport.
Weekly and daily training goals head each log page under “Training.”
Use these goals to help plan the incremental steps in your training
leading to your season and ultimate goals. These smaller goals will
keep you on track towards your larger goals and keep your intent
at the forefront of your training.