Jem Yeh: Strength, Performance, and Body Composition Goals For 2012!

If you're wondering, "how can I take my fitness goal to the next level this year?" Well, here are a few examples of how to set up realistic and achievable goals that will better your sports performance, physique,and overall strength.

Short Term Goals for Beginner Trainees

With a Consistent and Productive Training Regimen, Plus Proper Coaching, Anyone Should Be Able To Obtain These Goals In 6-12 Months

Remember, Always Be Overloading Your Muscle With Heavier Resistance When You Can. If You Can Perform A Movement For 5-10 Rep For 2-3 Sets or 2-3 Workouts Consistently, Increase Load. Progressive Loading Is What Gives Your Muscle The Stimulants It Needs For Growth And Adaptation.

Male:

Jump Knee Height (+ Lateral)

10 Regular Push Ups

5 Unassisted Chin Up or 3 Pull Up (pic below is assisted)

Dips 5x

Tire Flips 10x

Reach 18% Body Fat

Finish a 5k w/o Rest.

Female:

Jump Knee Height (Plus Lateral)

3 Regular Push Ups

1 Unassisted Chin Up or Dip

1 Tire Flip

Reach 25% Body Fat

Finish a 5k w/o Rest

Long Term Goals (1-2 Years) for Beginners or Short Term Goals For Experienced Trainees:

Male:

Bench Press Body Weight or Push Ups 50x/Set

Squat 1.5x Body Weight

Deadlift 2x Body Weight

Jump Waist Height

Reach 12% Body Fat

Learn Proper Olympic Lifts (Clean, Jerk, Snatch)

Finish a Half Marathon w/o Rest.

Female:

Bench Press .75x Body Weight or Push Ups 20x/Set.

Squat 1.5 Body Weight

Deadlift 2x Body Weight

Jump Waist Height

Master Olympic Lifts

Finish a Half Marathon w/o Rest

Reach 18% Body Fat

"But nothing remains constant. As soon as a milestone is passed, it’s significance fades, and the focus is shifted to some other marker further down the road. No matter what you do or how satisfying it is in that beautiful moment in time, immedietely you want more. You have to, if you want to find out how good you can be. You HAVE to look at goals as the most significant, beautiful, wonderful things in the world to obtain, then when they are attained, curtail the joy in short order, and again look forward and begin to build the desire in your heart for another destination on the horizon.

Sometimes it seems crazy to always look to what your fingers cannot quite touch, to not let yourself be satisfied, never rest, never allow complete happiness with what is. Seems like a crazy way to live.

On the other hand, I believe I would go insane without it. If my quest, my dreams, even my own white whale to chase was replaced with a mindless 9 to 5, white picket fence, sit-coms in the evening and nothing more to bitch about than taxes and the neighbors they probably would have to strap me down and start the medication.

In the words of the great Waylon Jennings, I’ve always been crazy, but it’s kept me from going insane" - Glenn Pendlay

Advanced Goals:

These Movements Are More Performance Oriented and Requires More Than Just Brute Strength. Speciality Movements Like The Ones Suggested Below May Involve More Coordination, Unilateral and Core Strength. Muscular Endurance, Mental Toughness, and Overall Athleticism.

Male:

Single Leg (Pistol) Squat 5x (For Both Legs).