The Trinity of Training

In its simplest form - Good training comes down to three things

  1. Setting a Goal
  2. Progression
  3. Consistency

Setting a goal is establishing where you want to go.

Progression is taking a step forward.

Consistency is to keep moving forward and not allow yourself to step backwards.

If you do not set a goal

  1. You don’t know where you are heading.
  2. You are unable to monitor your success.
  3. You waste time/energy effort by not taking the most direct route to what you want.

If you do not progress

  1. You stand still.
  2. You get bored and quit.
  3. You waste time/energy effort by not taking the most direct route to what you want.

If you are not consistent

  1. You take one step forward, two steps back.
  2. You get frustrated and quit.
  3. You waste time/energy effort by not taking the most direct route to what you want.

To be successful, you need all three components. To miss one, is to undervalue your time and effort - Yet it is incredibly rare to see someone lock each component down.

  • Do you have a goal?
  • Do you know what that looks like?
  • Are you accomplishing your goal?
  • Are you stronger than you were the previous session?
  • If so, by how much?
  • Do you stick to a workout/nutrition plan for longer than six weeks?

If the answer to any of the above questions is ‘No’ or ‘Unsure’ - Then you need to rectify at least one of the components.


GOAL SETTING

We covered how to set goals in the January Newsletter so I will skip that part (See the 'New Year, New You' post back at the Newsletter title page)


PROGRESSION

In terms of progression - Buy a log book. Write down everything you do. In terms of weight exercises, Log the weight, reps and rest. In terms of cardio, log the speed, distance and duration.

You aim to beat your weight exercises by 1 rep or 1 kilo minimum. 

You aim to beat your cardio exercises by 1 second or 1 meter minimum.

It may be a small increment of progress, but if you consistency apply that progress - you will make huge fitness gains. This in turn will contribute to a positive effect on your goal.

The same applies to nutrition. For example, if you eat roughly 80 grams of protein per day, but you aim to eat 160 grams, therefore doubling your intake, that will require a lot of changes to your daily routine. Its easy to say "Im going to have an extra 30 grams of protein for breakfast" but that may entail cooking, which may mean you have to get up earlier. In isolation, it doesn't seem much, but if you apply it to every meal and its easy to get overwhelmed. This will likely result in you giving up. Instead, why not try to increase that 80 to 160 in smaller increments. When you can consistently eat 100 grams per day, then 'promote' yourself to eating 120 per day and so on. You end up making the same amount of changes overall - its just far more manageable.


CONSISTENCY

When it comes to consistency, the best advice is to make small adjustments rather than aiming to turn your whole life upside down! If you can apply that small change consistently, you create a habit - Habits create sustainable results. 

A lot of consistency comes through understanding how your actions impact your results. By having that knowledge you understand what is required (and sometimes not required) in order to get the job done. This gives you the freedom to deviate when it matters to you, and how to better prepare for it so that you don't feel crap about it. For example, if you know you are going out on an evening and will likely eat too much, you may create some 'damage control' by reducing your calories beforehand and/or training that day.

Lets take consistency in the context of training. This usually comes down to just showing up to the gym. Again, understanding that a missed gym session is a missed opportunity to progress can give you that extra push out of the door. Plan your sessions and make sure that you hold yourself accountable to them. For more information on how to manage your training sessions see our post on 'Training Frequency'.