Effective Goal Setting: A Practical Framework for Athletes
This is a bonus piece on something that doesn’t get talked about enough: goal setting. A few of you have asked how to approach it, and I also want to share how we think about goals from a coaching perspective - how we design them with you in mind, and more importantly, how you can start setting better goals for yourself.
We want to move you toward owning your goals. That way, coaches act as guides and sounding boards, not the only people steering the ship. Because when motivation dips - and it will, especially during the off-season - it helps to have your own framework in place.
The full presentation is available at the end!
We want to move you toward owning your goals. That way, coaches act as guides and sounding boards, not the only people steering the ship. Because when motivation dips - and it will, especially during the off-season - it helps to have your own framework in place.
The full presentation is available at the end!
Why SMART Goals Matter
We use SMART goals because vague goals lead to vague results. If you’re not clear on what the goal is, how will you know when you’ve achieved it? Here's what SMART stands for:
1. Specific
Your goal should be clearly defined. “I want to get faster” is too vague. A better example might be: “I want to improve my 10-meter sprint time from 2.1s to 1.9s.” That gives you something concrete to aim for.
2. Measurable
There must be a way to track progress. If you train with us and use speed gates, we’ll track sprint times. If you’re working on nutrition, maybe it’s daily protein intake or weekly weigh-ins. Without a way to measure, it’s hard to know if you’re improving - and even harder to stay motivated.
3. Achievable
Goals should be realistic based on where you’re starting from. If you’re running a 2.2-second 10-meter sprint, don’t aim for 1.6s out of the gate. Start by targeting 2.0s, then progress. Same for fat loss - aiming to lose 5kg in 4 weeks is unrealistic and unsustainable. A realistic rate is 0.5kg per week, so give yourself 8–10 weeks.
4. Relevant
The goal should directly support your broader objective. If your aim is to improve performance in your sport, focus on the things that will help you get there: sprint speed, strength, reactivity, body composition. If you’re already lean, then setting a fat loss goal probably won’t move the needle much.
5. Time-Bound
Set a deadline. Without one, you’ll keep putting it off. Whether it’s a 4-week sprint improvement block or an 8-week nutrition target, a timeframe creates urgency and structure.
We use SMART goals because vague goals lead to vague results. If you’re not clear on what the goal is, how will you know when you’ve achieved it? Here's what SMART stands for:
1. Specific
Your goal should be clearly defined. “I want to get faster” is too vague. A better example might be: “I want to improve my 10-meter sprint time from 2.1s to 1.9s.” That gives you something concrete to aim for.
2. Measurable
There must be a way to track progress. If you train with us and use speed gates, we’ll track sprint times. If you’re working on nutrition, maybe it’s daily protein intake or weekly weigh-ins. Without a way to measure, it’s hard to know if you’re improving - and even harder to stay motivated.
3. Achievable
Goals should be realistic based on where you’re starting from. If you’re running a 2.2-second 10-meter sprint, don’t aim for 1.6s out of the gate. Start by targeting 2.0s, then progress. Same for fat loss - aiming to lose 5kg in 4 weeks is unrealistic and unsustainable. A realistic rate is 0.5kg per week, so give yourself 8–10 weeks.
4. Relevant
The goal should directly support your broader objective. If your aim is to improve performance in your sport, focus on the things that will help you get there: sprint speed, strength, reactivity, body composition. If you’re already lean, then setting a fat loss goal probably won’t move the needle much.
5. Time-Bound
Set a deadline. Without one, you’ll keep putting it off. Whether it’s a 4-week sprint improvement block or an 8-week nutrition target, a timeframe creates urgency and structure.
Goal-to-Action Framework: Making It Real
Having a goal is one thing. Turning it into daily or weekly actions is where it becomes real.
Step 1: Define Your Target
Example: “I want to improve my sprint performance.”
Based on your assessment, we might narrow that down to:
Each of these can be broken down further.
Step 2: Break It Down
If the goal is to decrease sprint time, the actions might be:
For fat loss:
For nutrition habits:
The key is to turn big goals into small, doable actions.
Having a goal is one thing. Turning it into daily or weekly actions is where it becomes real.
Step 1: Define Your Target
Example: “I want to improve my sprint performance.”
Based on your assessment, we might narrow that down to:
- Decrease 10m sprint time by 10%
- Increase reactive strength by 15%
- Reduce body fat by 8%
- Improve daily nutrition habits
Each of these can be broken down further.
Step 2: Break It Down
If the goal is to decrease sprint time, the actions might be:
- Improve first step projection (assessed via video)
- Increase ankle stiffness (through isometrics)
- Sprint twice per week
- Track and refine technique weekly
For fat loss:
- Maintain 0.5kg/week loss for 6–10 weeks
- Hit protein target of 1.6g/kg bodyweight daily (80% of the time)
- Fuel training properly, don’t under-eat
- Cut unnecessary snacks
For nutrition habits:
- Drink 1L water before noon daily
- Include 25g+ protein at every meal
- Eat a variety of colorful fruits and veggies (“eat the rainbow”)
The key is to turn big goals into small, doable actions.
Where to Start
Start with the lowest-hanging fruit. What’s the one thing holding you back right now?
Attack it for 2–4 weeks and build from there.
Behavior-Based vs Outcome-Based Goals
Both have their place, but for most developing athletes, behavior-based goals (training 3x/week, eating protein at every meal) are more effective than outcome-based goals (drop 8% body fat, improve sprint time by 10%).
Why? Because consistent behaviors lead to results. Focusing only on outcomes can lead to cutting corners, especially in the short term.
Condense Tasks
If a task feels too big, break it down again. If your goal is “train twice per week,” maybe the real task is “schedule sessions every Sunday night.” If you’re missing steps, make it smaller until it’s doable.
Are You Ready, Willing, and Able?
Be honest. Are you ready to take this on? Are you willing to change something? Are you able to fit it into your life?
Your lifestyle needs to support your goals. If not, we simplify the plan and work from there.
Confirm What “Doing It Well” Looks Like
Be clear about what success looks like:
Know what to do, when to do it, how to do it - and most importantly, why you’re doing it. If the "why" isn’t there, motivation won’t last.
Reflect and Adjust
At the end of every cycle, ask:
Refine your goals and repeat the process. Every cycle builds on the last, improving both your habits and your results.
Start with the lowest-hanging fruit. What’s the one thing holding you back right now?
Attack it for 2–4 weeks and build from there.
Behavior-Based vs Outcome-Based Goals
Both have their place, but for most developing athletes, behavior-based goals (training 3x/week, eating protein at every meal) are more effective than outcome-based goals (drop 8% body fat, improve sprint time by 10%).
Why? Because consistent behaviors lead to results. Focusing only on outcomes can lead to cutting corners, especially in the short term.
Condense Tasks
If a task feels too big, break it down again. If your goal is “train twice per week,” maybe the real task is “schedule sessions every Sunday night.” If you’re missing steps, make it smaller until it’s doable.
Are You Ready, Willing, and Able?
Be honest. Are you ready to take this on? Are you willing to change something? Are you able to fit it into your life?
Your lifestyle needs to support your goals. If not, we simplify the plan and work from there.
Confirm What “Doing It Well” Looks Like
Be clear about what success looks like:
- “Include 25g of protein in 8 out of 10 meals”
- “Sprint twice a week with consistent technique”
- “Lose 0.5kg/week for 8 weeks”
Know what to do, when to do it, how to do it - and most importantly, why you’re doing it. If the "why" isn’t there, motivation won’t last.
Reflect and Adjust
At the end of every cycle, ask:
- Did it work?
- What’s next?
- If it didn’t work, why not?
Refine your goals and repeat the process. Every cycle builds on the last, improving both your habits and your results.
Final Thoughts
Goal setting isn’t about perfection. It’s about building a structure that helps you take consistent, purposeful action.
If you're not sure what your next goal should be, talk to your coach. If it’s been a while since your last nutrition or performance assessment, reach out - we’ll help you figure out the next step.
This is your process. Own it.
Goal setting isn’t about perfection. It’s about building a structure that helps you take consistent, purposeful action.
If you're not sure what your next goal should be, talk to your coach. If it’s been a while since your last nutrition or performance assessment, reach out - we’ll help you figure out the next step.
This is your process. Own it.
RSS Feed