Issue 084

January 2012

See it, believe it, achieve it

Joe Bell is a chartered sport psychologist and one of few leading mental performance coaches in the world specializing in combat sport psychology. 

With 2012 on the horizon, it is only a matter of time before new year’s resolutions start flying around the gym as abstract thoughts. The problem many fighters face when laying out future aspirations is they struggle to effectively harness them into the realm of reality. To combat this fighters should utilize one of the most powerful tools in their psychological armory: goal-setting. 

Goals act as a blueprint for fighters. They are a technical plan of action that can motivate, mobilize effort levels and influence performance by giving us constant clear feedback of where we are, what we’re aiming for and how to get there. 

Research proves that effective goal-setters are more likely to succeed 91% of the time than those who don’t map out their goals, because their sights are always set on what must and can be achieved in order to move forward. A trend that is shared by elite mixed martial artists and other combatants – setting goals enhances focus and creates a purpose-driven training mind set which is committed to a continuous evolving skill set.

INK IT, DON’T FEEL IT 

Every fighter has a mental list of the areas where they want to improve their game, but this is a habit you should try to break. By actually writing goals down they become rooted, and literally begin to etch themselves into the psyche, which can eventually manifest into reality. It’s a style used famously by UFC bantamweight star Urijah Faber, who has a list of goals written and stuck next to the side of his pillow. Every morning, like a mantra, he repeats each one to himself before starting the day.

To kickstart your goal-orientated path try using the S.M.A.R.T formula when setting your goals. I use this method with my fighters as it’s good for grounding them, providing structure for short-term goals (e.g. honing specific skills and improving strength and conditioning) as they act as stepping stones for long-term/ultimate goals (e.g. becoming heavyweight champion or competing in the Octagon for the first time). 

Specific

Generalized goals are non-motivational and have little bearing, for instance: “I want to improve my ground game” is too vague. A specific goal would be: “I need to work on my escapes from the bottom.” This gives you goal-orientated focus and sense of accomplishment every time you achieve that objective

MEASURABLE

If you don’t measure it, you’ll struggle to monitor development. Keeping a blog or journal, or asking for feedback from instructors are good ways to track and evaluate progress. For example, you might want to monitor striking or takedown accuracy percentage, or track your weight. Fighters and coaches could also try using an online goal-setting tool such as www.lifetick.com. It’s free and you can create and manage your own goals and progress can be viewed live. 

ATTAINABLE 

Achieving goals supercharges confidence and are the by-product of positive drive and determination. The feeling is incredibly rewarding. However, be mindful when setting goals that they mirror your level of skill ability and expertise. “The key to success in the Octagon is to set goals that you really have to dig deep for, easy goals lead nowhere,” says UFC goal-setter Urijah Faber. 

REALISTIC

Don’t expect to bag the UFC’s 12lb of gold if you’ve just started out and are 40 years plus, but don’t sell yourself short either. Goals should be built on what physical tools and experience you bring to the table as a fighter. 

TIME-BASED

Applying a timeframe is vital in preventing fighters taking their eye off the ball. Without a clear timeline for specific goals, procrastination and boredom can quickly set in. Time is the most valuable commodity a fighter owns and, depending on the goal, it can be broken down into interim timelines such as; immediate, 30 days, six months, one year, five years or longer. What keeps the fire stoked within fighters is them accomplishing their goals in the time they set. 

Well-engineered goal-setting will change your behavior and the way you approach challenges as a fighter and in life. They encourage us to focus and find that extra gear we all have inside. Conquering goals is an addictive pursuit and invites success and fulfilment into an unforgiving arena.