Go to any gym or place of exercise and you will see that most people are not following a written plan or documenting what they are doing. To make matters worse, Joe Dumbbell is probably doing a workout he has done six million times before or making it up as he goes along. This haphazard workout style ignores three of the pillars of fitness; progression, documentation and variety. With a few simple and easily implemented habits Joe D. can go from average to extraordinary.

In my own workouts I have also found that the freedom of no plan can turn into a curse. If I show up at the pool without something on paper I inevitably struggle mentally and do fewer yards then usual. The problem is that I am forcing myself to be both coach and swimmer at the same time and I usually end up not doing either job especially well.

It is the coach’s job to select an appropriate, challenging and progressive workout for his or her athletes’. It is the athletes’ job to execute that workout to the very best of their abilities, asking questions for clarity, but not questioning the coach’s plan. If you don’t bring a daily plan to the gym, pool or track then you will also have to bring your internal coach or trainer along. Your attention will be subdivided between coaching and playing and you will do neither activity at full strength.

You can certainly be your own coach and many great athletes are self-coached. Problems occur when you try to be both coach and athlete simultaneously. It is impossible to think critically when you are winded or to think of your next exercise while you are counting your own reps. Trying to accomplish both roles at the same time often results is a disorganized, less effective workout and a stressed and prematurely exhausted athlete. Get a plan, write it down and bring it along; you will free up loads of physical and physic energy for your workout.

Tips for the self-coached athlete:

Buy index cards and a plastic index card holder. Write the basics of your workout including date, time, sets and reps and keep the old ones in the case. If the index card system isn’t your cup of tea try a small note pad in your workout bag or a spread sheet on your computer. Keep trying until you find a system that works for you. This is also an invaluable tool if you decide to hire a coach or trainer.

Keep your old workouts saved and handy so that you can use them again when you don’t have time to create something new. No need to reinvent that wheel every time you get sweaty.

Review and make changes every 3-6 weeks. This will help you realize what is working and what is not. If you don’t enjoy planning your own workouts hire a trainer or coach to create something new for you on a monthly or bi-monthly basis.