9d • General discussion
Why the Weight Room Works (and How to Apply It to Goal Setting)
The mistake people make is thinking goals are predictions.
They’re not.
They’re targets that guide effort.
Example:
- Bench press improving from 80kg → 90kg doesn’t guarantee better performance
- But it does guarantee structured training, progressive overload, and accountability
That alone is valuable.
Examples of Good Q1 Performance Goals
These are measurable, achievable, and time-bound:
- Bench press: 80kg → 90kg
- Chin-ups: 0 → 1 strict chin-up
- Broad jump: 2.0m → increase distance
- Sprint times, conditioning tests, grip strength, etc.
You may not see a perfect transfer to competition — but you will know if you’re progressing.
Applying the Same Thinking to Skills Practice
Skill training often feels “unmeasurable,” but that’s only because we don’t apply constraints.
Instead of:
“I want better takedowns”
Try:
- “I’m going to attempt 5 takedowns per round today”
- “I’m going to enter on the legs at least once per roll”
- “I’m only finishing from single-leg this round”
You’re not measuring perfection — you’re measuring intent and repetition.
Goal Setting for BJJ (Realistic Examples)
Not everything has to be technical.
Some of the best BJJ goals are behavior-based:
- Train 3x per week, every week in Q1
- Compete once per month
- Do one competition rule-set round every session
- Film and review one round per week
These goals don’t rely on winning, talent, or motivation — just consistency.
Why This Matters
Without measurable, achievable goals, you end up chasing an ideal version of yourself that never arrives.
- “I want to be more athletic”
- “I want better jiu-jitsu”
- “I want to feel sharper”
Those aren’t goals — they’re wishes.
Clear constraints turn vague ambition into daily action.
Final Thought
Goals don’t need to predict performance.
They need to:
- Be measurable
- Be achievable
- Create structure and consistency
Do that in the weight room, skill training, and BJJ — and Q1 won’t be perfect, but it will be productive.
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Why the Weight Room Works (and How to Apply It to Goal Setting)
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