Having two months off of training can kill your motivation. Having two months off of training, and then winter hitting can really kill your motivation. It can be near impossible to get moving if we don’t have a sense of direction.
Here are some practical steps to finding your momentum again; this guide will also help you from injuring yourself on your return.
1. Baseline testing: Before you can set any goals, you need to get an idea of where you’re at now. Testing where you’re currently at physically will also allow you to adapt your training accordingly and prevent you from hurting yourself.
For performance-based goals (e.g. strength or fitness), there are plenty of simple tests that you can perform like one rep max testing, or testing the time it takes you to complete a standardised workout.
For body composition goals (e.g losing fat, gaining muscle), you test your composition using body fat callipers or a body composition scan.
2. Goal setting: To figure out where you’re going, you need to establish some goals. We recommend using the SMART acronym for this.
Specific – Your goals need to be well defined. “I want to get fitter”, isn’t specific enough, “I want to improve my short distance running”, is.
Measurable – You need to be able to measure if you’ve achieved what you set out to do. “I want to cut 2mins off of my 5km running time”.
Achievable – You need to be able to achieve your goals. If you’ve been averaging 8min KMs and your goal is to get down to 4min, you may need to reassess.
Realistic – Your goals must be realistic to your current circumstances. If you’re about to increase your workload, start studying or any other major life event, then it may not be realistic for you right now.
Time-based – You must have a deadline for your goals.
3. Specific plan: Your plan of action needs to be specific to what you want to achieve.
Your plan of action ought to include your training and any changes to your nutrition or lifestyle that you’ll need to make to achieve your goals. It would be best if you also considered whether you need to invest in professional help to develop your training plan or oversee your training along the way.
4. Monitoring progress: To make sure that you’re heading in the right direction, you need to be monitoring your progress.
If you’ve done some baseline testing, then you can repeat these at appropriate intervals. It’s also important to consider what your plan is if you’re not making progress.
Progress testing is an excellent way of assuring yourself that you’re getting closer to where you want to be and can be great for your motivation.
At Unbreakable Training, our entire training ethos revolves around this process. It’s important to note that at any time, your goals can and may change and it just requires going back to the beginning and developing a new plan.
If you’d like help with finding your momentum again, you can sign up for a trial at Unbreakable Training below.