Die richtige Zielsetzung fällt vielen Trainierenden schwer. In diesem Artikel werde ich euch ein paar Aspekte zur Zielsetzung näher bringen. Dabei wird das Training mit dem eigenen Körpergewicht im Vordergrund stehen. Ich erhebe keinen Anspruch auf Vollständigkeit.
Die richtige Zielsetzung
Damit du dich für eine Trainingsmethode entscheiden kannst musst du erstmal wissen, was du durch dein Training erreichen möchtest. Möchtest du durchtrainiert aussehen oder lieber wirklich stark sein, möchtest du etwas für deine Gesundheit tun oder dich auf bestimmte körperliche Anforderungen vorbereiten, möchtest du bestimmte Bewegungen lernen oder Dysbalancen ausgleichen? Es gibt unzählig viele Ziele. Das Wichtigste ist aber setz dein Ziel nicht wie die Beispiele von oben, sondern
mach dein Ziel messbar
Das heißt, dass dein Ziel ein bestimmter Körperfettanteil, eine bestimmte Leistung oder etwas anderes messbares ist. Nur so kannst du kontrollieren, ob du dein Ziel erreicht hast oder nicht. Das wiederum ist wichtig um zu erkennen ob deine Methode gut funktioniert oder ob du eine andere ausprobieren solltest. Damit beeinflusst du außerdem deine Motivation und deinen Spaß und somit dein weiteres Sporttreiben. Ein messbares Ziel wäre z.B. ich möchte in 10 Wochen meine Wiederholungszahl bei Push Ups von 8 auf 15 steigern. Achte vor allem auf folgendes: Du musst dir ein
realistisches Ziel setzen
Ein realistisches Ziel wäre die oben genannte Steigerung von 8 auf 15 Push Ups in 10 Wochen. Vielleicht schaffst du es nicht ganz und erreichst nur 13 oder 14 Wiederholungen aber du wirst bei realistischen Zielen nahe an das Ziel herankommen. Vielleicht wirst du es aber auch schon nach 8 Wochen erreichen. Umso größer ist dann natürlich die Freude und das Erfolgsgefühl und du steigerst deine Motivation. Versuch dein Ziel so zu setzen, dass es nur
ein Teilziel
auf dem Weg zu einem großen Ziel darstellt. Die meisten Menschen erreichen ihre Ziele nur Stück für Stück und für diesen Erfolg sind Teilziele wichtig. Wenn das Ziel zu weit weg ist, ist der Weg zu lang und das Durchhaltevermögen wird auf eine harte Probe gestellt. Setz dir also ein kleineres Teilziel und du musst keine Durststrecke überwinden.
Hier ein Beispiel:
A möchte einen Full Planche schaffen, kann momentan aber gerade so 10 Wiederholungen (natürlich mit der korrekten Wiederholungsdauer) Push Ups und 5 Dips. Wenn er jetzt versucht gleich den Planche zu trainieren, wird er diesen nicht halten können und es entsteht kein Trainingsreiz, weil die Intensität viel zu hoch und damit der Trainingswirksame Reiz viel zu niedrig ist. A wird sich somit weder in Push Ups oder Dips noch im Planche verbessern. Er trainiert 2 Monate sieht keine Fortschritte und hört auf, weil vielleicht denkt, dass er es nie schaffen wird. Der Unterschied zwischen seiner aktuellen und der angestrebten Leistungsfähigkeit ist einfach viel zu groß. Würde A sich erst einmal vornehmen 30 Push Ups und 15 Dips zu schaffen, würde er nach zwei Monaten zumindest einen groben Fortschritt sehen, auch wenn er vielleicht das Ziel noch nicht ganz erreicht hat. Er merkt aber, dass sein Training Erfolge bringt. Dadurch steigt seine Motivation und er trainiert weiter bis er sein Ziel erreicht hat und setzt sich nun das nächsthöhere Teilziel. Auch das erreicht er nach einiger Trainingszeit und ist nun bereit die erste Progressionsstufe des Planches zu erlernen und auszubauen. Somit kann er Stück für Stück seinem Ziel näher kommen. Er hat am Ende vielleicht trotzdem 2 Jahre insgesamt trainiert, aber er hat in kurzen Abständen ein Erfolgserlebnis und eine Bestätigung erhalten und somit neue Motivation geschöpft um weiter zu machen. Sein erstes Ziel war einfach unrealistisch.
Setze dir also ein realistisches Ziel, das du auch erreichen kannst und was keinen zu großen Leistungsunterschied zu deinem momentanen Niveau darstellt. Beachte außerdem: Du musst dir
einen realistischen Zeitrahmen setzen
bis wann du dein Ziel erreichen willst. Dieser sollte relativ klein, aber groß genug sein, um eine Verbesserung zu ermöglichen. Dieser Zeitrahmen kann zwischen 4 und 12 Wochen eventuell auch etwas darüber liegen. Unterhalb wäre die Zeit wohl zu kurz um dauerhafte Anpassungen hervorzurufen und weit darüber können Motivationsprobleme auftreten.
Um deinen Erfolg und deine Leistungssteigerung zu erkennen musst du die Ausgangsleistung und die Endleistung vergleichen und zwei Tests, den Prä- und den Posttest, durchführen. Im Artikel über Vergleiche findest du dazu nähere Informationen.
Überprüfe am besten deinen Trainingsplan ob deine Zielsetzung optimal ist oder einer Verbesserung bedarf. Wenn du dabei Hilfe brauchst kannst du unser Online Personal Training nutzen.
Checkliste:
- Messbares Ziel
- Realistisches Ziel
- Teilziel
- Vorgegebene realistische Trainingsdauer
- Intraindividuelle Vergleiche
[wysija_form id=“2″]
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