Starting and Maintaining a Weight Training Program Training Dynamics and Considerations ___________________________________________________________________________________________________
There are a number of factors you should consider before putting your training routine together. One of the first things you might want to think about is how much time you are going to allot to training. As mentioned, such considerations must be viewed in light of each individual‟s unique situation and lifestyle.
Fitness Goals _________________________________________________
Goal setting is not exactly a new concept in athletics. As above mentioned, research has consistently shown that it is an effective psychological strategy for enhancing all forms of athletic performance. Although goal setting is a rather simplistic task, certain basic concepts should be considered when establishing your goals. First of all, set goals that are both realistic and flexible. As mentioned in chapter 1, don‟t set a goal that is so impossibly high that you ensure failure. Goals that are totally unrealistic will only lead to frustration and failure. In the same light, don‟t set goals that are ridiculously low. Set goals that will challenge you, but ones that are attainable. Second, set specific goals. Research shows that specific goals are the most motivating. Trying to increase your bench press 20 pounds within 6 months is an example of a specific goal. Many people just say they want to get stronger. This goal is far too general to really motivate you in your training. All your goals should be very specific so that they can be easily measured. Simply saying that you want to get stronger is not enough detail. You need to be able to chart and document progress toward your goal. One way to measure your progress is to document your performance at set intervals. In the above example, you may want to evaluate your strength on the bench press once a month so you have a good measurement. Third, set adjustable goals. This means your goals are flexible enough to accommodate unexpected challenges. For instance, an injury may force you to modify your goal. If your goal is to run a certain marathon and you are injured, you may need to change your goal to do the half marathon or some other event. An injury doesn‟t need to mean you abandon all your plans. At the same time, you may find you are progressing quickly and need to raise your goal. Last but not least, keep goals focused on personal action. Don‟t forget to consider not only what you want to achieve, but also how you plan to achieve it.
Training Intensity _________________________________________________________
If you‟re going to get anything from your workouts, you need to work up a little sweat…and that means a little discomfort...okay, a little pain, too. Remember, the old cliche, “No pain, No gain”. If you do a set without struggling a little, you‟re wasting your time. The more you strain to make a lift the more development you‟re going to get. We are not saying you have to kill yourself, but you are going to have to tax your muscles to get development. So if you want to get the most out of your training, you have to be willing to get your hands a little dirty. You have to be willing to suffer a little bit, willing to struggle a little bit, and willing to work at it a little bit, because it doesn‟t come naturally. You‟ve got to work hard at it. Don‟t worry though, because training can be both rewarding and fun when you know how to do it properly and we are going to show you exactly how to do that.