Goal setting is a skill you’ll have to master in martial arts if you want to be the next Demetrious Johnson, Christian Lee, or Stamp Fairtex. Dreams don’t punch back, but opponents do. You’ll need a game plan that’s sharper than a spinning elbow to turn your desire to be a champion into reality.
Breaking Down Your Big Dreams Into Achievable Milestones
Let’s explore how to set smaller goals that will help you make your dreams a reality:
1) Dream Big, Get Real
There’s nothing wrong with embracing your inner daydreamer. Want a ONE championship belt? Fantastic. Write it down and tape it somewhere you’ll get to see it daily, like your mirror.
Dreaming about your goals is the first step to making them a reality. You can’t make your dreams come true if you don’t have any in the first place.
However, dreaming alone won’t get you where you want to be. Huge goals are like skyscrapers; they need scaffolding. Use the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) to create smaller milestones that will move you closer to your dream.
Here’s how it works:
- Specific: Instead of writing down vague goals like “get better at Brazilian Jiu-Jitsu, write down specific things you can do, like “my goal is to train BJJ four times a week.” Training four times a week would naturally make you a better BJJ player.
- Measurable: Set goals that can be tracked, like “training BJJ four times a week for the next two years,” going with our previous scenario. You’d be a blue belt by that point.
- Achievable: Make sure any goals you set are within your reach. For example, setting a goal to become a black belt isn’t realistic. Instead, set goals like, “I plan to be fighting in ONE Championship in the next seven years.” You can then create smaller milestones that take you closer to your main dream.
- Relevant: Set goals that align with your main objective. For example, a wrestler who dreams of winning Olympic gold someday shouldn’t be obsessed with mastering spinning heel kicks.
- Time-bound: Deadlines create a sense of urgency, so you should always add time limits to your goals. For example, your goal might be to keep up with the rest of your Muay Thai class without needing extra breaks in the next two months.
2) The Power of Micro-Goals
Micro-goals are what keep you going for years while you aim for the bigger picture. No one becomes a World Champion fighter overnight; it’s typically the result of mastering many techniques over the years.
Examples of bite-sized wins you should aim for as an aspiring fighter include:
- Skill-based: Master the teep in four weeks by drilling 50 reps after each class. That’s a SMART goal that would move you closer to your dream of becoming a Muay Thai champion, especially since it’s one of the most used techniques in the sport.
- Fitness-focused: Add one additional round of sparring each week until I can spar for 12 rounds. This is a SMART goal for aspiring boxers.
- Mental: Spend ten minutes visualizing my next competition while listening to my walkout song. Studies show that the benefits of mental visualization can be as much as those of physical practice.
Tackle your biggest weaknesses first when setting micro goals. If your cardio often limits your ability to spar, make conditioning a top priority. Mastery as a martial artist doesn’t require mastering a thousand techniques. The best fighters in the world typically have solid fundamentals and only use several techniques that work for them.
3) Schedule Your Training Like A Pro Fighter
Professional fighters schedule their training regimens with military precision. Many, like ONE Hall Of Fame inductee, Demetrious Johnson, worked full-time jobs while working their way up the ranks.
Here’s an example of what the schedules of many aspiring fighters look like:
- 5:30 AM: Strength training with a focus on explosive power. Olympic lifts, plyometrics, and compound exercises like squats performed explosively are ideal for fighters.
- 12:30 PM: 20 minutes of shadowboxing during lunch break.
- 7:00 PM: BJJ training for two hours
You’ll have to make optimal use of every hour when balancing fight dreams, a full-time job, and family obligations. Rest days should also be included in your schedule to avoid burnout. Aim to take at least two days off each week to give your body a break.
4) Track Your Progress
Ever set a New Year’s resolution and forget about it by February? Tracking goals keeps you honest. Some of the ways to track your progress as a martial artist include:
- Training journal: You can log reps, techniques, and epiphanies you have in your training journal. You also track your weaknesses so you can work on them.
- Apps: Use apps to track your nutrition to meet your training goals. You can also use apps to track your training.
- Video analysis: Record some of your sparring sessions to spot leaks in your fight game.
Go over your progress weekly and celebrate when you reach your targets. Adjust your training routine as needed if you’re struggling to meet any of your goals.
5) Embrace The Suck
Dealing with setbacks is part of being a fighter. You’ll lose fights you could have won, you might get outclassed a few times, and there’ll be moments when you question your decision to choose this lifestyle.
Remember how Demetrious Johnson didn’t quit when he lost his first fight against Adriano Moraes; he returned better than ever to win the trilogy and never lost again until he retired.
Reflect on what you did wrong after losses and whatever worked for you. You should also ask yourself how you can improve so it doesn’t happen again.
Now’s The Best Time To Plan Your Fight Dreams
Goal setting helps you track your progress, reflect on what’s working or needs adjusting in your training routine, and see how far you’ve come toward your dreams. In the end, it’s not just the achievements that define success, it’s the journey that shapes your dream into reality.
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