Training with Intent
Two of the most important character traits that we discuss with our athletes at Performance Course are attitude and effort. The most important thing to know about each of these traits, is that they are entirely within our control. Regardless of the circumstance or how we may feel that day, we get to decide how we will approach training, practice, or competition.
Attitude drives our mindset, our perception, and our actions. It gives us purpose behind everything that we do. As a result, our attitude will more than likely determine the effort given toward those actions.
When our attitude and effort link up in a positive, enthusiastic, all-in fashion — we are now training with intent.
Attitude + Effort = Intent
Training with intent begins when you enter the facility. Are you present and on time? What is your body language portraying to your teammates and coaches? It is a conscious decision that impacts the day for you and everyone around you.
The biggest lapse in focus and intent is typically seen during Pre-Activation Preparation (PAP) or the warm-up. We avoid the term “warm-up” because this can allow athletes to believe it is somehow unimportant. During PAP, the training session has begun and requires immediate focus. These are programmed movements that will prime the body for the training taking place that day.
With a lack of intent behind these movements, athletes are unprepared for the exercises to come which can lead to poor performance or injury. In order to get the most out of training, athletes must focus on the technique when performing each movement and avoid the ‘check the box’ attitude of getting through it just to get in the weight room.
Once you enter the weight room, every rep, every set, and every exercise needs to be performed with extreme focus and purpose. It does not matter if it is body weight, 65% of 1RM, or an attempt at a new personal record — each repetition should be performed in the same manner of intent. Each of these has their place in the grand scheme of programming for performance so each should be completed with the same level of focus.
The weight on the bar should never dictate the effort or intent behind the movement.
This begins when you approach the bar with your set up, bracing, breathing and so on. Are you present in that moment or is your mind elsewhere, leaving your body in a compromised position? Are you attacking the repetition in the same mindset you would attack a play on game day?
Today we see more and more athletes participate in these training sessions with the mindset of surviving the session and checking the box as complete rather than thriving — being present and focused on the task at hand. Just completing the workout does not guarantee improvements athletically. It is what you accomplish within that workout both mentally and physically that carry over into performance.
For instance, two athletes can participate in the same hour-long session and have two drastically different results. Athlete A is on time and focused — performs PAP while being mindful of the purpose behind the movement. Completes each rep and set in the weight room with proper technique and tempo while coaching and encouraging his teammates.
Athlete B is on time and performs PAP by going through the motions. Completes each rep and set in the weight room with sub-par technique and never says a word to his teammates. Both athletes completed the same plan — same sets, reps, and exercises but had two totally different experiences and results.
One survived while the other thrived.
This does not end with the weight room. That same level of focus and effort must be brought into sprint and jump work as well. Always gear your mind and energy toward whatever exercise or task is in front of you. Whether it is sprinting, jumping, medicine ball throws, conditioning, and even post stretch or mobility. Be intent and in the moment. Focus on what exactly you are working to achieve and give it all of your energy. Never waste an opportunity to get better because you lacked focus and effort.
To take it even further, be intentional outside of training as well. In practice and film session, in the classroom (sitting up front and alert, taking notes), at home with nutrition and sleep — make it who you are as a person. Be where your feet are at all times!
Training with intent is being engaged on the present moment. It requires an eagerness and determination to perform the current task to the best of one’s ability. It is an understanding that no action is too small and every detail matters. This is what champions do consistently in every moment of every day.
