mental training

Combining Ancient Practice and Modern Sports Science

March 18, 2015 By Florian Kiendl Leave a Comment

RKC Team Leader Florian Kiendl KB Split

Because I come from a classical, non-contact school of Tae Kwon Do, the RKC has caused huge a paradigm shift in the way I approach my training. Many classical martial arts have a Zen like approach—just do the movements and see what they will teach you over time.

A fellow taekwondo friend, Valentino Solinas from Italy, recently posted a quote that sums up this idea:

“You may begin the study of martial arts and you may quit the study of martial arts, but you can never complete the study of martial arts…”

Training with this mindset can eliminate potential frustration if results are not coming easily or quickly. This mindset also reduces competitiveness among students which can sometimes otherwise lead to hubris and all its related problems.

Even if progress seems stifled, training with this mindset can be very rewarding over many years—regardless of one’s physical condition at the beginning. I have witnessed my former teacher’s mother start practicing Tae Kwon Do several times a week even though she is well over 70 years old and has a medical history that could fill a book. She once told me if she had known how good this training would make her feel, she would have started much earlier and that it might have prevented many of her health concerns. There’s no way she would ever learn to kick to head level or do a controlled spin kick, but it did not matter. She trained with beginners and black belts—and I think she taught everyone a lesson for life. Her last training session was one day before she died.

My RKC Epiphany

When I was introduced to RKC kettlebell training in 2009, I had the martial arts mindset. It struck me from the beginning when many concepts I had intuitively grasped over many years of training were explained to me in mere minutes in plain and simple words. How much easier could I make it for my students if I used the RKC teaching concepts? With a deep understanding of human movement, training progress can be planned and obstacles avoided before they even show their ugly faces. To me this was an epiphany and it immediately changed my views on training. I started learning and experimenting with it and continue to today.

In recent years, I learned how to integrate both systems to fill gaps or avoid roadblocks for my students and I. I want to give two examples—one I use in my own training sessions and one I use to teach my students how to perform better kicks.

Integrating Taekwondo Forms in Kettlebell Sessions

One example of combining my martial arts practice with my kettlebell training is to use Tae Kwon Do Hyongs as a warm up or in between my strength sets as physical and mental resets.

Florian Kiendl Hyong

Hyongs are predefined sets of movements that simulate combat against several attackers. The higher the form, the more difficult and complex it is—some forms have more than 100 movements. Hyongs present a martial arts movement flow that allows a student who has mastered the general flow of the form to immerse himself in the movements. The student will also learn to understand the movements in the context of a fight. There is a massive difference between performing a single strike, blow or block in practice and performing the same movement in context of a series of attacks and parries. In the time before protective gear was available, these forms presented the only option for practicing combat situations with full force without risking injury to oneself or a sparring partner.

By integrating Hyongs into my kettlebell sessions I gain big benefits:

Most of the movements are performed over a full range of motion, and work as a complete reset of all major joints.
All movements are executed with full force, but without any external resistance or long isometric contractions. Every muscle is activated without getting fatigued.
The quick movements ensure that I don’t get tight or stiff.
I get to practice my Hyongs more often 😉
The average Hyong takes 30 or more seconds to perform and is non-taxing aerobic activity between sets.
Most forms are complex enough to require enough concentration that an advanced practitioner will enter an almost meditative state of mind. This works as an effective mental reset, if the last set did not go well and my mind is distracted, the forms will help me avoid a downward spiral.

Using Tension Techniques to Teach Better Kicks

From all martial arts I know, Tae Kwon Do has the highest physical demand. Bringing your leg to head level with force and accuracy takes extreme mobility, crazy-strong hips and superb coordination. All these perquisites don’t come easy, especially if you start past your twenties.

Florian Kiendl SLDL

For years I watched new students explore these new movements with varying success—some are naturals who walk in the Dojang and start training as if they never did anything else, and they are a pleasure to teach. On the other hand, some train for years and years with dedication and simply do not progress past a very basic level. When I started holding Tae Kwon Do lessons in my first teacher’s school, I assumed that it was something genetic, a Tae Kwon Do gene that made the difference!

After learning and understanding the concept of tension, I made an effort to integrate the drills and techniques we use in the RKC for teaching a good swing, snatch or military press in my Tae Kwon Do lessons to facilitate good kicking mechanics.

The fundamental concept is the same for kettlebell swing and high kicks—the tighter we stay while only moving the necessary joints to accomplish the task, the more force we can generate.

By adding the RKC tension techniques to my Tae Kwon Do sessions, I managed to create “aha”-moments for my students so the would know how it feels when the technique is executed correctly.

Here’s how:

I demonstrate a drill or technique and have my students practice it for a while.
As soon as they have the general idea, I let them practice on their own or with a partner and observe which problems occur.
Usually I find a pattern that could be improved and I try to figure out which drills could help.
I stop the practice and have them do the drill that I assume will help the most.
Immediately afterwards we return to the original exercise and see if it worked.
Sometimes it takes several attempts to find the drill that will work best or we may use more than one to address the different issues.

Using this approach, black belts have come to me after the session saying things like, “I finally understand how to execute this technique!”

Conclusion

Don’t see the RKC System as a closed environment, or the drills we use as special and exclusive to the kettlebell. Experiment with different combinations and observe the results. The RKC System is designed to improve any athletic endeavor. Be creative and learn the best ways to improve your game.

Have Fun.

***RKC Team Leader Florian Kiendl is a second degree black belt in Tae Kwon Do and runs a Martial Arts Gym in a small town close to Munich (Germany). He made it his mission to help his students to improve their movement and overall health. In his search for ways to overcome the movement restrictions of his students (and his own) he found the RKC and now works together with Master RKC Robert Rimoczi and others to help as many people as possible to gain back their Strength and Agility.

He writes a regular Blog at blog.kettlebellgermany.de and offers workshops all over Germany teaching the RKC Kettlebell exercises: KettlebellGermany.de.
If you have questions or comments on the article feel free to email him at florian@kettlebellgermany.de

Mental Focus: A Trainer’s Secret Weapon

February 4, 2015 By Florian Kiendl 2 Comments

Florian Kiendl double kettlebell

It is obvious that mental focus is a great asset to any athlete. If you see any high level athlete work his magic, one thing that they all have in common is the ability to get into the zone–to be 100% in the present with their mind on the task at hand. My grandmaster Son Jong Ho told me that if he performs his spectacular stone breaks with bare hands, his mind is focused 100% on the desired result. There is no room for doubt or distraction.

Often in interviews after a less than optimal performance, athletes will say that they simply lost their focus. I think we can all agree that mental focus is an indispensable skill for any athlete to learn. But why is it the same for trainers?

The Trainer’s Dilemma

Anybody who is actively training people knows the frustration of standing in the gym and watching a client performing an exercise with less than optimal technique. You have told him a dozen times how to do it right, but he simply does not get it.

In the RKC, we have detailed and tested teaching progressions to enable our students to get into the right feeling before actually performing the exercise. For instance do we teach the Hardstyle plank before the swing so our students can understand how a completely tensed body should feel.

But even with the best teaching progressions, beginners tend to get sloppy and lose their concentration. After you have shouted, “Tense your glutes!” for the fiftieth time, your students start to simply tune you out.

Your Secret Weapon

Here is your secret weapon… In the classical martial arts, where my origins lie, it is very common for a trainer not to explain the techniques during class. Some masters do not even talk while training their students. This approach has its drawbacks, but it supports the athletes in getting into the right mindset by simply copying what the master does. After training several years with my first Tae Kwon Do, teacher I became so in tune that I often knew the next exercise before we were finished with the current one–and no, my teacher did not do the same exercises every day.

You can use this mental connection with your client to help them perform on a higher level. You simply extend your mental focus to them. Please don’t take this as esoteric concept, I have used this technique both as a student and a teacher many times. Try it and see for yourself.

How To Make It Work

I cannot really explain how it works, but I can explain how you can make it work for you. First let’s have a look at the receiving end:

As a Student…

First pick a technique that you are already familiar with, but want to improve. Find somebody who is performing this technique at a significantly higher level than you and watch them perform. (It is helpful if that person’s body type is similar to yours.) You can even use YouTube for this experiment, but it is best if you can observe them in person. This is also why we expect our RKC candidates to pass a strict technique testing before we allow them to teach. 😉

While the person you are watching executes the lift, try to get the feeling of what he or she is feeling at this instant. Don’t go into too much detail or analyze, just take in the general picture. After you’ve seen the lift, grab a kettlebell that is suitable for you and try to reproduce the lift. Go by feel.

As a Trainer…

When you are watching a student perform a lift with only a minor flaw in his technique, let your mind lift with him or her. This is not telepathy. The student should have trained with you for a while, and already know the general execution of the exercise. Fixing the minor flaws in the execution of the exercise that are hard to describe make such a huge difference in the long run.

Avoid doing or mimicking the lift along with your client, just reproduce the same feeling of tension in your mind. If you do it right, you will feel your muscles activate as if you are actually moving. I have witnessed many students change their movement pattern instantly without me saying a word.

Kettlebell Class in Germany

The Limitations of This Technique

This technique is not a magic trick. It can only be performed successfully when the following conditions are true:

The trainer is highly skilled at the exercise.
The trainer has a good ability to focus his mind.
The student has known the trainer for some time and trust is established.
The student has no physical limitations that prevent correct technique.
The student has a basic understanding of the exercise at least.

It is no replacement for good teaching progressions like those taught at our HKC and RKC Certifications. But, this use of mental focus is a tool that can sometimes help to save you and your students a lot of frustration.

Five Things The Turkish Get-Up Teaches You About Life

January 14, 2015 By Sebastian Müller 7 Comments

RKC Team Leader Sebastian Muller performs a TGU

Try to imagine an exercise that could make your life easier—a “magical” exercise that improves your response to everyday challenges and can make you into a better human being? Would you include it in your training?

That exercise exists, it’s the kettlebell Turkish get-up.

For more than four years, I’ve been doing heavy Turkish get-ups with kettlebells at least once a week. Besides the Hardstyle kettlebell swing, the Turkish get-up is a basic exercise in RKC kettlebell training and one of the reasons I ending up training with kettlebells.

Even though it is pure fun and constantly provides new training stimuli, over time I became aware of the other benefits of the get-up, that also apply to life in general.

You’ll need to be flexible and work on your weaknesses
You’ll learn to set up for the next step, instead of just staying put
The more resistance you encounter, the stronger you’ll get
Consistency and discipline always pay off
Training is life

These are all things you need to realize when working on a solid and strong Turkish get-up and these same ideas also help in everyday life.

Be Flexible and Work on Your Deficits

If you’re thinking about performing a Turkish get-up with half of your body weight, everything must fit. You need to be flexible and stable in your joints, and have the necessary strength—along with a strong will.

If one of these things is problematic, it will pay off in multitudes if you work on that deficit. Otherwise, you’ll probably plateau at some one point or weight weight sooner or later.

Two personal examples:

With Turkish get-ups, my thoracic spine mobility has always been a problem, but now it is almost perfect because I kept specifically working on it for a long time.

Another thing – when I started kettlebell training over five years ago, the English language was a big problem for me. There were practically no articles about kettlebells written in German. Even now, I almost exclusively read in English, and not just about training. Now I have completed many certifications in English and have even held entire training sessions in English. Working on these deficits paid off very well and made me a lot better.

Learn to Set Up for the Next Step Instead of Just Staying Put

Eventually, after the floor press (you’ve pushed the kettlebell overhead with your arm) you need to decide whether you want to stand up or to stay put. If you decide to get up, you have many exhausting steps ahead of you. You’ll need to get up from a prone to standing position with a kettlebell overhead making it difficult for you. There are no exits and no shortcuts.

The same is true in life. Will you stand still or take the next step forward? One thing is for sure, the more resistance you meet, the more it usually pays off if you keep going forward. This brings us to our next point…

The More Resistance You Meet, the Stronger You’ll Get

If you use a heavier weight with your Turkish get-up, you’ll get stronger. “Progressive (Capacity) Overload” are the magic words with this concept. If you keep working with the same weight all the time, you’ll get used to it, and it will no longer be a challenge. Your body won’t receive new stimuli to force it to become stronger. You strength will plateau, because there is no reason for your body to adapt to a new task.

There is some truth to the German saying, “You grow with your tasks”. When you stop facing new challenges in life, you will stop growing. Of course it’s nice and safe in your comfort zone, but that doesn’t mean you should make yourself comfortable in it.

Heavy Turkish get-ups will be mostly outside your comfort zone, and the feeling of accomplishing these challenges is awesome. It’s just the same in life!

Consistency and Discipline Always Pay Off

I want to be straight with you, to conquer a half body weight Turkish get-up won’t happen overnight. You’ll definitely need to be persistent. If you’re not afraid of that, it will eventually pay off, guaranteed! There will be days when it’ll be hard for you, and days when everything will happen easily. The most important thing is to stay persistent. The best part of all this is the journey itself—your way, your personal records, and the moment you realize the little improvements toward your goal.

Sebastian Muller Spotting Student performing a get up

A Turkish get-up with half your body weight is an absolutely realistic aim, but it doesn’t have to stop there!

While you should celebrate your small, but important achievements in training, you should also do the same thing in your life! Focus on your goal, but be aware of all the things you have already achieved on your way to get there. This is an incredibly important thing to do! Be thankful for what you have already mastered, then it will be easier to focus on the bigger goals in the future.

Training is Life

At this point, you should have realized one thing, training is life or should be at least be a regular part of it. You probably also noted that the individual components of training and life have a lot in common, and together they form a bigger picture. Just like the Turkish get-up—where all muscles need to work together as a unit and you need to consider every aspect on your way to more weight—it should be the same in your life. Take a look at the whole picture. Everything is part of your life—work, training, spending time with your family, and the time you’re on your own. If you harmonize these things, nothing in life can stop you.

The Turkish get-up taught me many things during the past few years. Today I train my body as a whole, and according to how I use it in everyday challenges. I train my body because it is a part of me and therefore a part of my life.

***

Sebastian Müller, RKC Team Leader, PCC Instructor, FMS, and Primal Move Instructor, trains and instructs at the KRABA location in Wiemar, Germany. He can be contacted by email at: info@kraba-erfurt.de and his website: http://www.kraba-erfurt.de. His Blog is Vereinfachedeintraining.com

Why I Run and How I Keep My Motivation

September 3, 2014 By Phil Ross 6 Comments

Master RKC Phil Ross Running
Technically, I’m on my one week vacation, but I had some thoughts coursing through my head as I was on a 4 mile jaunt this morning. For those of you who have been following my Dirty Dozen exercise blog posts, don’t worry, the installments for the final two movements, #11 The Kettlebell Snatch and #12 The Push-Up are forthcoming. They happen to be my two favorite exercises, so I’m really looking forward to getting the information out.

Why should I run? I do kettlebells, bodyweight and a significant amount of Martial Arts–do I really need to run? Can’t I simply move my bodyweight around, do a weight training circuit, swing some bells or maybe do a little yoga? Ever since the 1970’s I’ve observed a running regimen. I have many reasons not to, there are a vast amount of alternative cardio training methods that I could employ, but yet, I still run.

I run because I hate it.

That statement sounds silly on the onset, but there is a method to my madness. I hate to run, but I love the results and the euphoria when I am done. Years ago, when I was around 18 or so, my instructor and I were discussing running. Despite the fact that I was reasonably fast and had good form, I hated to run. He proceeded to explain to me that it was very important to do something that you hated to do, especially if you were a fighter. It was part of the sacrifice that forged the mettle of your soul. When you are fighting, a lot of things go through your head. You see, if you are in a tough bout and this guy has you in the corner and is pounding away on you, you start to think. You think about the miles that you ran, how much it hurt and how hard you pushed, all of the sacrifices you made and then you start firing back. You didn’t make all of those sacrifices and go through all of that pain to lose to this clown! NO WAY!

If people see me, they think that I have no issue keeping my weight down. WRONG. I can easily put on 10 pounds in one weekend. My grandfather on my mother’s side’s nickname was “The Whale”, my paternal grandfather had 7 strokes and 2 heart attacks and the third one finished him at the age of 72. My father passed away due to congestive heart failure at the ripe old age of 66. Walking around at 5’8” and being 285 lbs is not the best way to achieve a long, healthy life. I am of Italian-American Heritage and love to eat. Therefore, I’m in a constant battle. Running helps me win the life-long war. I want to do everything in my power to avoid the pitfall of succumbing to my natural genetic disposition. Look at it this way, if I want to eat something that is not super healthy, I think about how much I have to work to get rid of it, I then choose a healthier option. However, if I put in a good run and have some hard training sessions, I reward myself. I don’t really do “Cheat Days”, I prefer to partake in “Reward Meals”. It’s a good thing to reward yourself for the sacrifices that you make.

If you don’t make sacrifices, you don’t have discipline. If you have no discipline, you are soft. If you allow yourself to become soft, you will not have what it takes to deal with real adversity and emerge triumphant. Adding running to my training regimen is one of the easiest ways for me to keep my weight down.

Running clears my head. When I first start my run, the toughest part is to “get my feet to hit the floor”. Once I get out there, the rest is easy. Although runs can be difficult at times in the beginning, the first 1/2 mile of a run stinks. Everything hurts, I feel slow and tired. However, I push. Before you know it, I’m cranking away! I do a great deal of thinking when I’m running, but my clarity only comes after I’ve gotten into my zone. I come up with ideas, release frustration and get lost in my thoughts. I do not run with any music, I practice Zen Running. I count my breaths, give myself little goals like, “run to that telephone pole” or “make it to that corner.” By focusing on minor goals, the run does not seem as overwhelming. The task, like most, is better handled by conquering the smaller pieces. I am in-tune with my environment and I listen to sounds, pay attention to sights and am aware to what is happening in my body. Once I have this going for me, the rest of the run is awesome! I’m “In the Zone” and thoughts flow freely. Now I can begin to push my body. The blood fills my quads, my lungs burn and my breath becomes more labored as I pump my arms harder and pick up speed. Yeah, this is the fun part.

You never know when you’ll have to run. I’ve seen those shirts that say, “Running Promotes Cowardice.” Cute. What if you have to catch someone? You have to run then. I may have to run after someone or run to the aid of one of my family or friends. In the face of a catastrophic event you will need to exit the area in an expeditious manner. There are plenty of other occasions that will require you to get from Point A to Point B and quickly. So, you will need be able to run. As with any other skill, if you are not practiced at it, you will not be able to accomplish it. The mechanics of your stride will not be smooth nor will they be efficient.

Running is a basic human movement. As humans, we are supposed to be able to run. Human beings were designed as one of the world’s best long distance, warm weather runners as referenced in this article from Popular Mechanics. We are basically hairless, stand upright and have an endocrine system suited to producing sweat to keep our skin cool and dissipate heat. We can out run a horse or a deer. If you want to consider “Paleo”, we used to track our prey down relentlessly in prehistoric times. So if you have a body or training regimen that does not facilitate running, you are not doing what your body was designed to do.

Running is a very inexpensive activity, especially if you look at the ridiculous amount of money people spend on fitness gadgets, unused gym memberships and expensive machines that wind up collecting dust. Depending upon how much you run, you will need to buy a new pair of shoes once or twice a year. You can get a great pair of shoes for under $100.00. I run outside, so I don’t have to spend money on a treadmill. If I were meant to be a hamster, I’d live in a cage and have a penchant for seeds and grain. Running on a treadmill is not the same as road, beach or trail running. Get outside! Compare the costs of a good pair of running shoes to what a road bike costs–entry level competition grade road bikes are around $7,000.00! I know others who have bikes that cost more than my car. No offense directed toward my cyclist friends, but with three kids, two of which are in college, spending a years worth of tuition on a bicycle is not in the cards for me!

Running is time efficient. In about a half an hour, I can get a great run in. I don’t want you to think I’m picking on the cyclists again but how long does it take to get a meaningful bike ride in? To be fair to my cyclist buddies, let’s consider swimming. Unless you live in a warm weather zone or have an indoor pool, look at the time that it takes to get in the car, head to the pool, change, swim, shower and then drive either back home or head to work. It’s a great deal of time compared to throwing your shorts, t-shirt and running shoes on then heading out the door.

This blog is primarily dedicated to what I consider distance running. Generally, I don’t run less than three or more than five miles. Sprints and more often intervals, were a large part of my running training when I was competing. However, I don’t feel the need to do a lot of sprinting, because I do a great deal of other explosive training work and use my running as more of a restorative training session. Plus, I generally end my runs at a pretty good clip.

There are many more compelling reasons to run. The aforementioned are the main ones for me. I’m certain that you’ll come up with your own. Good luck with your roadwork. Running is one of the basic human movements, and should be worked into your training regimen.

Strength & Honor

Coach Phil

***

About Master RKC Phil Ross: Master RKC, 8^th Degree Black Belt, Specialist in Bodyweight Strength, PCC and CK-FMS Certified. His name is synonymous with Martial Arts and Fitness. He is known as the area’s Kettlebell King and has successfully competed on the National Level in… Read more here.

A Set-Up for Success from a Senior RKC

December 11, 2013 By Cortez Hull 2 Comments

WARNING: This is not going to be your usual RKC blog post. If you are already getting the results you want, then this article is not for you. My words are for someone who is tired of piss-poor outcomes and honestly wants progress.

Throughout my life, I’ve jumped blindly from one type of workout to another in pursuit of such progress. I was kind of like that old cartoon character, Mr. Magoo.

As you might expect, constantly changing my routines without clear plans did not prove effective.

All progress requires change, but not all change is progress. Why did I experience change without progress?

I’ve come to realize that I failed to follow certain essential ideas that separate the GREATS from the mediocre masses. These ideas may be simple and easy to do, but what is easy to do is also easy not to do.

If you are tired of seeing subpar results – or none at all – then read on.

If you are ready for change that is truly progress, then read on.

Idea #1: Decide what it is that you want. Decide your goal!

Zig Ziglar tells a story about a champion archer named Howard Hill, who has NEVER been beaten in open competition. Of the 267 competitions he has entered, he has won 267 times. However, Zig always asserts that Hill can be defeated:

“I’ll bet you that, in a few hours, I could having you hitting a target more consistently than him . . . IF I blindfolded him, spun him around a few times, and moved him before he shot!”

The moral of the story? Even a champion can’t hit a target if he or she doesn’t know where it is.

How can you achieve something if you aren’t clear about precisely what you want?

If you asked the average person to share their fitness goals, you might hear the following comments:

“I want to be healthy.”
“I want to tone my body.”
“I want to get in shape.”
“I want to get stronger.”
“I want to get cut.”

These goals are admirable, but they’re also too vague. How will these people know when they’re healthy, toned, in shape, or cut? They need to define exactly what they want to accomplish. We all do.

My father-in-law once told me a joke about two people who failed to do this: Sven and Ole. (I live in Minnesota, home to many tales about these Scandinavian farmer friends.)

One snowy winter day, Sven and Ole went hunting and managed to get a deer. The two friends struggled as they attempted to drag it back to the truck. Seeing their exhaustion, another hunter approached to offer a suggestion: “Hey, instead of pullin’ dat deer by the tail, try takin’ it by the horns. Dat’ll be easier.” Sven and Ole followed his advice, grabbed the horns, and continued on their way.

After a few minutes, Ole said to Sven, “Ya know, dat hunter was right! Dis is much easier.” Sven responded, “Ya, sure is. But we’re gettin’ farder and farder away from de truck.”

Sven and Ole were doing something that worked, but they were doing it with no consideration as to what they REALLY wanted.

As you take on your own challenge, avoid Sven and Ole-style slip-ups.

Ask yourself: WHAT IS MY CLEARLY DEFINED GOAL?

Idea #2: Once you have your goal, identify why you want it!

Why is this important to you? I don’t mean the superficial why. I mean the deep, EMOTIONAL reason you have for wanting your goal.

Years ago, a buddy’s girlfriend broke up with him. My friend was obviously heartbroken, but with his depression came motivation: he decided to transform his body.

By a few months after the break-up, my friend had gotten a new hairstyle, bought new clothes, changed his eating habits, and dropped a significant amount of body fat. He had even developed new moves on the basketball court. WHY? He knew he was going to see his ex-girlfriend, and he wanted her to regret breaking up with him.

I’m not sure whether she regretted it, but my point is that my friend was able to transform himself because he had a compelling cause for doing so. He didn’t succeed because of a simple desire to see his abs. He succeeded because he had a deep, EMOTIONALLY-CHARGED WHY!

If your why isn’t big enough, your focus and consistency won’t last long.

Ask yourself: WHAT IS MY WHY?

IDEA #3: Once you have your goal and know why you want to reach it, become aware of where you are now.

When we look for particular stores in shopping malls (my local behemoth is the Mall of America), we’re often at a loss until we locate a map with those ever-helpful words: “You are here.”

When we use a GPS or smartphone app to seek directions, we need to know our current location to find out where to go.

Why would beginning a fitness plan be any different?

The act of becoming aware of where you are starting out can be your single greatest tool for further improvement.

Unfortunately, many people neglect to take this step. What a pity! They have no idea of how long it will take to achieve their goals, or if those goals are even realistic.

One such person is a student at the school where I work. Let’s call him Jay. The other day, he came up to me in the hall – the fifth time he’s done so in the last two years. Jay told me that he wanted to get in shape, as he has during every previous conversation we’ve had.

“But this time’s different,” he promised. “I’m serious now, and I need your help.”

I asked Jay what he meant by “get in shape,” and challenged him to specify his fitness goals by writing down some actual numbers. He did so. Once I knew his precise aims, we talked about his reasons for wanting to reach them. The first two of my key ideas in action!

Applying my third idea, I asked Jay, “Where are you now?” He responded with that oft-heard phrase of teenage nonchalance: “I don’t know.” I suggested that he come into the gym so that we could assess his starting point.

Although Jay promised to follow up, two weeks have passed without a word from him. Two wasted weeks in which he is not making any progress towards where he wants to be.

Please, do me a favor: Don’t be like Jay. Don’t let denial or laziness impede you at the very outset of your course. Empower yourself by informing yourself.

If your goal is strength, how strong are you now?
If you want to burn fat, then what is your body fat percentage now?
If you want to perform more work in a specific amount of time, how much work can you do now?

Ask yourself: WHERE AM I NOW?

You’re probably thinking: “It all seems too simple. I already know all of this.”

That may be the case, but there’s a difference between knowing and doing. You may be familiar with these ideas, but are you living them?

Remember:

Formulate your goal. Determine the reasons why you MUST accomplish it. Become aware of what you are doing now.

These concepts are game-changers, with the potential to turn any program from lackadaisical and lackluster into something profoundly powerful. Add them to your program and watch your results improve. Though they may seem basic, their impact will be anything but.

***

Cortez Hull is a Senior RKC, FMS specialist, PCC instructor, and Police Training instructor. He is known as the consummate learner, and is available for program design, HKC workshops, and preparation for the RKC. Email him HERE.