USING PROGRESSIONS TO ACHIEVE YOUR GOALS

We are honing in on goal setting and staying on a consistent path toward achieving those goals here at Digital Barbell.

HAVING a goal is the only way to achieve a goal.  We all know that.   But once you have a goal, what do you do?

Goal Guidelines: Your goals need to be S.M.A.R.T.

- > Specific, Measurable, Achievable, Relevant, Time Bound

Let’s use the example of an athlete who wants a strict pull-up.

Written Goal: "1 x Strict Pull-up by the end of August.”

Specific: ‘1 x Strict Pull-up.’

Measurable: ‘Yes’, the range of motion for a strict pull-up begins from a dead hang and ends with your chin over the bar.

Achievable: ‘Yes’, even if they are not there yet.

Relevant: ‘Yes’, They have been working out consistently and continuously getting stronger.

Time Bound: ‘End of August,’

Your goal is SMART but now you need a plan of attack.

3 x per week perform 3 sets of max ring rows. Once we are at 3 sets of 10, we begin attacking banded pull-ups.

3 x max banded pull-ups. We have a lot of flexibility with bands because they come in a variety of strengths and sizes. Start with a band you can get at least 5 reps and once you are performing 8 each set move to a lighter band. Continue to progress through to the smallest band and then we are ready to attack some strict pull-ups!

3 x Max Unassisted Strict Pull-ups… did you get 1? I bet you did!!

Progressions like this are beautiful and essential to making progress. It’s a great feeling to see your hard work and consistency pay off.

If you have a specific goal, write it down and tell someone! Feel free to leave it in the comments below and we will help you with a progression to accomplish it!