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Session process goals

Before a session, write 1-2 process goals you fully control; after it, tick whether you did them.

Slot
Mental and reflection
Focus
Reflection
Time
5 min
Intensity
Low
Injury risk
Low
Equipment
Notebook

How to do it

Before you start, write one or two process goals for today: things fully in your control, not results. Lattice's examples: brush the holds before each attempt; take ten breaths to think through the sequence before pulling on again; climb through an insecure sequence without hesitating on one foot move. Keep them specific and few, since two goals that pull against each other are worse than one. After the session, write next to each whether you did it every time, sometimes or not at all, and one sentence on what got in the way. Outcome goals belong on the goal-setting sheet, not here.

Who it’s for

Anyone who leaves a session unsure whether it went well. A result depends on the day; a process goal is something you either did or didn’t, so the check afterwards is honest.

Common mistakes

  • Writing an outcome. “Send the blue one” isn’t a process goal. “Brush the holds before every attempt” is.
  • Too many goals. One or two. More than that and you’ll remember none of them halfway through.
  • Goals that pull against each other. Climbing fast and pausing to think before every move can’t both happen.
  • Skipping the check. The tick afterwards is half the exercise. Without it you only wrote a wish.

How to progress

Keep a goal until you do it every time, then replace it. Look back over a few weeks of sheets: what keeps getting in the way is often the next thing to work on.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.