Tuesday, October 17, 2006

An example of relating action to goals (by... me hehe)

Ok this year I had 2 physical goals. 1 was to run the 40 yard dash in 4.5 seconds. The other is to jump 300cm in the standing broad jump (please excuse the confusion on metric and imperial measurements ahah these are both standard atheletic tests). The 300cm jump goal is going down this weekend baby!! I came close in poor condtions so i think its possible:)

In light of matching goals to actions, I did the following to try for the 300cm mark.

  • Velocity diet to lose 5-6kg of fats (yup those dont jump)
  • Strength training (squat 2.6+ times bodyweight and pull close to 3x) so that strength will not be a limiting factor
  • Reactive (speed/plyometric whatever else its called) training to make sure i can use the strength fast enough
  • this week of the test, 1 last tough leg training session on monday (front squats and jump squats) these few days rest-up for saturdays test.
  • Plan the conditions for the test - nearby playground with the same surface as running track so i can use running spikes.
Yup thats all i can think of at the moment. but it does give some idea of what "matching goals and actions" should look like. BTW that is my favorite quote from coach Dan John. A good coach who gives really practical advice.

posted by Coach Jonathan Wong @ 10/17/2006 01:14:00 PM Comments: 1