Setting Long Term Goals

“A goal without a plan is just a wish” Antoine de Saint-Exupéry

James hiking up the approach trail to the Grand Teton.

Goal setting is a power tool that can help to motivate and focus your energy. The first step in goal setting is to sit down and take some time to think about your long term goals. This helps to create a long range plan with adventures to work towards in a logical progression. Long term goals are divided into three categories.

Dream Adventures Or Bucket List Trips

Set aside some time to relax and think about what your dream adventures or bucket list trips are. Where would you want to go if time and money were not limiting factors? Maybe you want to summit Kilimanjaro, trek the Inca Trail to Machu Picchu or climb the Lower and Upper Exum Ridge of the Grand Teton in a day. It is ok if some of these change over time as you add years to your adventure resume.

5 Year Goals

5 year goals help to develop a progression of trips increasing in length and difficulty. This progression builds fitness, experience and confidence. An example of 5 year goals with progressions for non-technical mountaineering would look like this:

  • First Year: One Day Climb Mount Hood
  • Second Year: Two Day Climb Mount Rainier Disappointment Cleaver Route
  • Third Year: Four Day Climb Mount Rainier Kautz Glacier Route
  • Fourth Year: Seven Day Mount Kilimanjaro Climb
  • Fifth Year: Twenty One Day Denali West Buttress Climb

1 Year Goals

1 year goals set the focus for the upcoming 12 months. An athlete can usually only perform at their best or “peak” 2-3 times per year. In an Annual Training Plan (ATP) these are your “A” priority events that are a culmination of months of progressive training. I always encourage my athletes (and myself) to pick A events that scare them at least a little bit. This provides strong motivation to train and prepare for the trip. Once you have decided on your A events, it is time to develop an Annual Training Plan or ATP.

SMR ANTERIOR TIBIALIS FOAM ROLL KNEELING

The SMR Anterior Tibialis Foam Roll Kneeling exercise is a great stretch for anyone who suffers from shin splints or does a lot of uphill travel.

  • Place foam roller a few inches above the ankle as shown. 
  • Slightly rotate the toes inward so that the foam roller is on the muscle, not the bone. 
  • Slowly roll up the leg until a tender spot is found. 
  • Hold for 30-90 seconds depending on intensity of application.
  • Repeat on other leg.

SMR Calves Foam Roll

  • Place the foam roller a few inches above the ankles.
  • Place hands at hips with fingers facing out.
  • Keeping the core engaged, lift the hips off the ground and slowly roll up the back of the lower legs.
  • Hold for 30-90 seconds on any knots or tender spots.
  • Halfway up the back of the lower leg, let hips drop down and reset hands by the hips.
  • Keeping the core engaged, lift the hips off the ground and slowly roll up the upper half of the back of the lower legs.
  • Stop a few inches before reaching the knee joint.

SLASTIX TRICEPS PRESS

The Slastix triceps press is an effective exercise for targeting the triceps muscles.

  • Stand with feet shoulder width apart and pointed straight ahead. 
  • Hold the handles with the palms facing down, elbows locked at the sides and lower arm parallel to the ground. 
  • Push hands towards the outside of the hips by extending the elbows.
  • Hold for 1-2 seconds.
    Slowly return to starting position.
  • Repeat for prescribed number of repetitions. 

SLASTIX STRAIGHT ARM PULLDOWN

The Slastix straight arm pulldown works the pulling muscles of the back without assistance of the biceps in traditional pulldown exercises.

  • Anchor the Slastix band above head height.
  • Face the anchor point with feet shoulder width apart and facing straight ahead. Keep a slight bend in the knees and hold the handles at eye level with arms extended, palms facing down. 
  • Engage abdominals and hips to maintain posture during the movement. 
  • Slowly press arms down until hands are at the sides of the hips as shown. 
  • Hold for 1-2 seconds.
  • Slowly return to starting position.
  • Repeat for prescribed number of repetitions. 

SLASTIX SQUAT TO ROW

The Slastix squat to row is a total body exercise that strengthens legs, core and upper body in one movement.

  • Anchor the band at chest height.
  • Face the anchor point with feet shoulder width apart and pointing straight ahead. 
  • Holding the hands with arms straight, perform a squat as far down as possible without feet turning out, knees moving in or out, or bending forward at the hips. 
  • Hold for 1-2 seconds.
  • Slowly return to a standing position by pushing through the heels while performing a low row at the same time. The scapulas should retract and depress as you perform the row. 

SLASTIX PULLOVER

The Slastix pullover exercise develops the latissimus dorsi muscles on the pressing motion and acts as a great stretch for shoulder mobility returning to the starting position.

  • Anchor Slastix above head height. 
  • Stand facing away from anchor point with feet shoulder width apart and pointing straight ahead.
  • Arms should be straight up in the air as shown with elbows straight. 
  • Keeping core engaged and hips tight, slowly lower arms to just below shoulder height. 
  • Hold for 1-2 seconds. 
  • Slowly return to starting position.
  • Repeat for prescribed number of repetitions.

SLASTIX PULLDOWN FEET OFFSET

The Slastix pulldown feet offset exercise is a great beginner exercise to strengthen the pulling movement as a regression to the pull up.

  • Attach Slastix band as high overhead as possible. 
  • Stand facing anchor point with a handle in each hand. 
  • Engage the core by tightening the abdominals and glutes. 
  • Pull handles downward in a diagonal motion toward the body by flexing elbows, depressing and retracting the shoulder blades.
  • Do not allow the low back to arch, head to move forward or shoulders to elevate.
  • Hold for 1-2 seconds. 
  • Slowly return to starting position by extending the elbows. 

SLASTIX LUNGE TO PULLDOWN

The Slastix lunge to pulldown exercise is a total body exercise that strengthens legs, core and upper body in one movement.

  • Anchor the band above head height.
  • Face anchor point with feet shoulder width apart and feet facing forward.
  • Arms should be at shoulder height with elbows extended. 
  • Step back with the left foot into a lunge and simultaneously perform a pulldown. Shoulder blades should pull together and down at the end of the pulldown movement.
  • Hold for 1-2 seconds.
  • Slowly return to the starting position.
  • Switch legs and repeat.