Set A Goal for Each Training Session
Greg Everett

One of the many non-training activities you should be doing regularly if you want to progress as much as possible in weightlifting is setting goals for every single training session. I recommend doing this the day before. After the current day's workout is finished, write your journal notes about it, and then have a look at the next day's training session and set at least one goal for it.

This is a chance to truly prepare mentally for the session. Going into it with a goal already in mind is a simple way to help you stay focused and motivated, and to keep you on task and accountable. Your goals can be anything you need them to be. It could be hitting a certain weight in the snatch, a certain number of reps in the squat at a certain weight, keeping your rest periods shorter because you tend to sit too long and get distracted, having no misses in an exercise that always gives you trouble, etc.

If you don't have the next workout because your coach doesn't give them to you ahead of time, come up with a goal that isn't exercise or number-specific. For example, you may make it your goal to not look at your phone a single time during your workout; to practice visualizing each set before you do it; to catch yourself if you start thinking negatively and turn it around. There are quite a few possibilities that don't require you know what the workout is beforehand.

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Greg Everett is the owner of Catalyst Athletics, coach of the USA Weightlifting National Champion team Catalyst Athletics, author of the books Olympic Weightlifting: A Complete Guide for Athletes & Coaches and Olympic Weightlifting for Sports, director/writer/producer/editor/everything of the documentary American Weightlifting, co-host of the Weightlifting Life Podcast, and publisher of The Performance Menu journal. He is an Olympic Trials coach, coach of over 30 senior national level or higher lifters, including national medalists, national champion and national record holder; as an athlete, he is a fifth-place finisher at the USAW National Championships, masters national champion, masters American Open champion, and masters American record holder in the clean & jerk. Follow him on Instagram, Facebook and YouTube, and sign up for his free newsletter here.

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