"One of the most common trends among athletes over the last 6 weeks has been confusion around their workout/fitness targets. So many workout routines and fitness goals pursued by athletes are attached to one certain, external thing (i.e. free weights, timing clock, opposing team/players) that it's easy to understand the confusion based on some of the more frequent training goals: 

- Adding weight to the bar ("getting stronger")

- Increasing volume, total load ("gain size/muscle mass")

- Beating my opponent on a breakaway ("getting faster")


For so many, the idea of not having a practice, match or tournament every weekend is a foreign concept. Something not experienced in months, maybe even years, for those that play back-to-back sports or seasons (school, club, travel, etc). 

​"What's wrong with that?"

The issue becomes that the goals are fixed to a particular outcome (bigger, faster, stronger...) rather than a process or a principle. And in times like we are experiencing currently, the athletes have no way of really measuring their progress, especially against other teammates or competitors. 

This is NOT to say that competition is a bad thing. However, becoming too dependent on the result/outcome can be harmful. 

Rather than trying to measure up against someone (or something) else, here are a few ideas to stay in the present with your workout goals. Focus on what is important NOW not down the road (at a time yet to be determined). 

Here are just a few examples of new workout/training goals to strive for during the quarantine period: 

- Maintain a regular training routine
      Set a goal to complete a certain number of workouts within a week/month/quarter. Describe what qualifies as a workout (time, activities, etc) and keep track. Maybe it's 25 sessions in a month or 10 workouts in a week. Map out what each of those looks like (recovery, strength, circuits, etc) and get started. 

- Improve movement efficiency 
    Only have light weights at home? Good!!! Be as strict as possible with your form. No extra movement, twisting, turning or rotating to create momentum. How can you maintain full control of heavy weight if you have to compensate using lighter weight? 

​- Learn a new movement/skill
     Have you been wanting to hold a full, front rack position for squats? Work on your wrist/shoulder flexibility, grab a broomstick and dedicate some time to improving the set-up. 
      Wish you could complete a full Turkish Get-Up? Start with no weight to get the sequence then add weight a little at a time. 
     Maybe it's a yoga pose you're eager to nail in a future class. Dedicate time to improving flexibility to make it more possible. 

- Improve running technique
     There is no way to make big changes to running form in the middle of competition. And two weeks between seasons doesn't offer enough time. Use this period to improve the mechanics of each step and minimizing your risk of soft tissue injuries from running.
     Spend more time on technical exercises. Give yourself a little more rest between sets/reps so your form stays on point. Or slow down a movement so you can develop that new side step that is so difficult at full speed. 

Most moms, dads and working professionals have 365 days each year of training without a game, match or competition on the horizon. Shift your mindset, for now, to think about what your workout routine will be like once your competitive years are over (which comes for the majority of us, sadly). 

Make training more about the lifestyle you want to live, not just the competition you want to win. 

#trainbetterlivebetter
​#universalsportstraining