This is How I Achieve My Goals
Long Term Goal Strategies
The year was 2018 and I had decided I was going to retrain myself how to squat.
I had just finished reading “Starting Strength” by Mark Rippetoe and was reading “Becoming a Supple Leopard” by Kelly Starrett. Both are great books for anyone interested in improving performance and quality of movement.
They both discussed the importance of creating full body tension in the squat in order to maximize your ability to perform the movement.
I never have been a strong squatter compared to how much I can bench and deadlift. Part of it is lack of mobility, part of it is probably just because squats are effin hard.
But in the early fall of 2018, I decided I was going to focus really hard on the basics of the squat and see if I could squat 315 pounds for the first time. I think previously the most I had ever done was around 275. But again, I sucked at squats and never really tried because I was scared so I’m not even sure I ever got that high.
There are a couple different variations of the barbell back squat you can do. One is a high bar squat where the bar sits higher up on the back of the shoulders. The torso usually stays more upright with this variation and people with good hip and ankle mobility will normally have no issue with performing a high bar squat.
Then there is the low bar variation in which the bar sits much lower on the back, the torso angles more, and it allows the hips to become more involved. For someone with poor hip and ankle mobility plus good shoulder mobility this might be more ideal.
Since that is me and Rippetoe recommended low bar, I decided I’d try it.
So for 4 to 6 weeks I low bar squatted an empty bar or under 95 pounds every time I worked out until I felt comfortable with the movement. Usually, 2 to 4 sets of 6-10 reps 3 to 5 days a week.
Once I felt comfortable, I found a weight that was challenging on my strength, but easy to maintain my form and I did that two to three days per week for the same reps and sets. I did that for another 6 weeks.
Each week I bumped up 5-10 pounds on the bar.
Eventually I was in the mid 200s and feeling pretty confident. I stayed the course and continued to practice the skill of the lift. I didn’t rush the process and stayed focused on my goal of squatting 315.
On October 6th I did 255 for 2 reps.
On October 30th I did 255 for 4 reps.
November 6th I worked up to a heavy single at 295.
Finally on December 4th I hit 315 for one rep.
Goal achieved after nearly 15 weeks!
What’s the takeaway?
There are no shortcuts to the top or to your goals. It requires you to constantly work towards it and to stay the course, especially when things aren’t moving as fast as you’d like. Sometimes in fitness you have to take a few steps back and focus on the basics in order to achieve what you’re setting out to do.
This is a marathon not a sprint.
There are no quick fixes.
Progress requires you to work hard, work smart, and work consistently.
Without all three you’ll never reach your destination or potential.
No matter the goal, this is the type of strategic approach I take when I set my mind on something new. I’ve done this process with my jump shot in basketball in my early 20s, getting my personal training certification, getting new clients, my squat, last year I did it with being able to dunk a basketball, this year (2022) I did it with barbell sumo deadlifts (still hoping to get 405 by years end). It hasn’t failed me yet.
Set a goal, create a long-term realistic strategy to achieve the goal, and finally be relentless with achieving the goal.
In case you missed it, I’m running a 6-week challenge starting January 9th! We’ll be taking some of these strategies and putting them into a play! If you haven't signed up yet, make sure you do since space is limited! See the links below to find out more information and to get signed up.
