Welcome back. Today we are going to talk about making a plan, so having a destination, taking action steps to get there, because right now you guys look like a drunk guy on a bicycle when you’re trying to map out your goals.

 


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So, over the weekend we had a Turning Pro training camp in Toronto and part of what we do on those training camps is we do what is called the perfect season strategy sessions. So, you actually map out exactly where you want to be playing in the next two to three years, the actions you need to take to get there, and we basically reverse engineer your goal.

Here are a couple of observations that I had from that weekend.

The first observation is you have a lot of trouble identifying and making goals. So, we broke it all down, we went through it all, and then the task was to make a 24 hour, 48 hour, 3 day, 7 day, 30 day, 60 day, 90 day action steps. And a lot of the goalies… their action step was “eat better”.

Well, eat better could be, “I’m going to have a salad for dinner tonight.” That was eating better…

It has to be something like… for example, the goal for the month is I’m going to work out more. Maybe you’re not working out at all right now and so for the month you work out three times.

Well, technically you worked out more but you’re not working out to the level that you need to to achieve your goal.

So, can you see how that just isn’t going to cut it?

A better goal would be, I’m going to do two lower body workouts, to full body workouts, five mobility, two stamina, and one speed work out each week.

Now, for those guys, it’s a not an issue because when they’re in the Turning Pro coaching program, I’m designing all their workouts and scheduling in their calendars, so that’s when… then they don’t. I actually have to think about and worry about, but I’m just giving you a for instance.

It has to be something that’s a strategic plan. I like it split up like that weekly because also if I said, “Well, in the next month I’m going to do 15 workouts.” Or maybe you do nothing for the first two weeks and then the last two weeks you have to cram in your workouts.

In terms of eating healthy, because that was something a lot of people had on their list, make specific actions. I would start by doing a three day nutrition recall, writing down every single thing you eat and drink. When you look at those things you like, “Oh, yeah, I probably shouldn’t eat that. That’s not the best is it?”

You know what is and isn’t acceptable food for you to be eating as an athlete, so then make that adjustment. And pick specific things. So, some of the goalies, when I do their nutrition recall, look at their nutrition recall, they don’t eat any vegetables. No vegetables for a whole day, for a couple of days in a row. So, I’m going to have some fresh vegetables every day or every day I’m going to have a fresh vegetable and a fresh fruit.

It doesn’t sound like that much but it’s enough to get this momentum of action going. It’s enough to get you started and then it feels good and you get accustomed to it, then vegetables start tasting, really, really good and you’re going to have more.

The other big one was sleep.

So, quite a few of the goalies said, “I need to get more sleep. I need to get on a sleep schedule.”

Okay, great, yeah, you need to get on a sleep schedule, that’s like an airy-fairy idea, so what time are you going to bed? And what time are you going to wake up?

Labelling that out then at the end of the month or the end of the week you know, “I did what I said I was going to do. I need to get on a sleep schedule. Well, I kind of got on a sleep schedule. I certainly went to bed between 11:00 and 1:00 and I woke up between 7:00 and 9:00.” That’s not a sleep schedule.

So, make sure it’s specific, exactly what are you going to do and a duration of time and at the end of that time period, you know exactly, “Yes, I did it or no, I didn’t do it.”

Let’s say you get to the end and it’s like, “No, I didn’t do it.” Then you need to go back and reevaluate because if you didn’t do it, your goal isn’t important enough to you. Your goal isn’t your priority and you’ll get mad when I say that. You’ll say, “Oh, but I had other things going on.” And some of you have really legit things going on, a sick parent, child, things at work are just beyond your control and you have to be there.

I totally understand that and not of your choosing necessarily but that’s your priority right now. It has to be the most important thing, maybe you wish it wasn’t, but it is and that’s okay and there’s nothing you can do. You can just control what you can control.

But for those of us that don’t have that going on, and just for whatever kind of dumb reason we didn’t get it done, then we have to go back and look at our goal, “Is that what I really want?” Because if it is then I have to commit to doing the work to get there, because I can talk about it and I can run it more than anyone else, but that isn’t what get you goals. Wanting something really bad doesn’t do anything to help you achieve it until you take the actions necessary to get there.

I always use the million dollar test, the million dollar test is this, and this how you know what a priority is, if I offered you… If I said, “Okay if you do… what training or what are you going to do for this next month? Okay if you get every single thing done, you don’t miss a single work out or whatever, I’m going to give you a million dollars at the end.”

You would do whatever you had to do to get it all done so you can get a million dollars because that would be important to you and I don’t blame you.

So, don’t say, “My goal is to play NCAA, division one hockey.” And then you don’t do the actions or you just keep training like a middle school kid would or you’re missing workouts because, “Oh, I just was so busy.” You’ll find a way to get it done.

And if at the end of the day over and over you’re not doing the actions you need to do to achieve those goals then it’s time to readjust your goal.

I think those are the take-homes. That’s what I wanted to share with you.

You must have a goal for this off-season, have a plan, know exactly when you’re working out, what your workout’s are going to be, how many sets, how many reps, what’s the tempo, what days are you going to do it, why are you doing those workouts, how does that contribute to what you need on the ice the most, and then you just follow the recipe. It’s really, really simple.

So, thanks for coming and chatting with me, I feel a lot better. If you liked this post, give it a thumbs up or hit the like button or something.

If you have any question or any topics you would like me to cover, just leave in the comments below. If you’re thinking, “Well, jeez, I really want to do something and that sounds great, but I have no idea where to start.” Probably start with the butterfly challenge, it’s a free 14 day flexibility program. It’s a little thing that actually makes a huge difference, so I’d probably start with that.

Otherwise, have an awesome day, think about what you want, make a plan to get there, and then just follow the recipe, cheers.