The key to getting closer to your goals is really about how you view and structure your training program design.
At Team Amino we like to use the 'reverse engineering process'. According to wiki “Reverse engineering, also called back engineering, is the process by which a man-made object is deconstructed to reveal its designs, architecture, or to extract knowledge from the object; similar to scientific research, the only difference being that scientific research is about a natural phenomenon. Reverse engineering is applicable in the fields of mechanical engineering, electronic engineering, software engineering, chemical engineering and systems biology.'
To put this in a simpler format, to increase your chance of hitting your targets, start at the end and work backward to where you sit currently today. This achieves a couple of things...
- It helps you break big goals down into smaller chunks. This makes your big goal easier to manage and handle over time, as lots of small wins add up to larger wins.
- It keeps you true. We all set out with the best of intentions, but over time life gets in the way. By having a tangible plan with markers along the way it means you can keep your focus on what matters in order to get results.
We have used the concept of reverse engineering to produce the Amino performance formula, the most advance essential amino acid (EAA) and B vitamin product on the market to support our athletes maximise strength and recovery.
We knew what our customers and users wanted, that was our endpoint and we worked backwards to create the best formula with them in mind. Check it out here... Amino strength booster EAA drink mix.
1. Use ‘reverse engineering’ to get the results you want. It is a simple but effective method that people just don't use enough. Look into the future and put a marker in the ground, use this as your target. The bigger the better we think. Also, tell people close too you, as this will hold you accountable when the going gets tough.
2. Once you know what you want, you need a time scale as this is where a lot of people come unstuck. Most people we have worked with underestimate how long goals can take. If you are looking to get leaner then use a minimum of 13 weeks, if you are looking to grow then you need a minimum of 6 months. All sports performers should be thinking in 12-month cycles.
3. Now that you have a time frame, you need to pick your KPIs (key performance indicators). This is how you are going to measure your performance. if you are looking to build muscle then lean muscle mass indices are a great place to start. Body fat % is a great metric for fat loss. As an athlete, you need to figure out what your key metrics are going to be, from w/kg in running and cycling to belt colour in BJJ.
4. Lastly, map a timeline from your end goal to where you are now and break that large task down into smaller chunks, with checkpoints along your journey. Set these milestones as smaller but more manageable targets. Put this map up somewhere you will check in with regularly (on your desk, next to your bed). This then keeps you true and you can keep a check on your progress. If it goes to plan then awesome, if it does not then re-hatch a new plan and go again, taking on board your new learning. A resilient person will also come out trumps over a talented person with a poor system.
If you want help building this, drop us an email at email@example.com
Get to work team!