Introduction
Typically, exercise and athletic training programs fail because people fail to define expectations, determine appropriate time-frames, and to evaluate the results of past programs.
The VPIC model is a tool that can be used to rectify these mistakes. The acronym VPIC stands for a four-step process: visualize, plan, implement, and close.
The VPIC model is a tool that can be used to rectify these mistakes. The acronym VPIC stands for a four-step process: visualize, plan, implement, and close.
Visualize
People engage in training programs for a variety of reasons, but regardless of the objective, many such programs fail for a very simple reason: the training program did not meet expectations.
(Note: I purposely use the word "training" rather than "exercise" or "workout" to suggest a specific objective which is to be achieved within a finite time period. The words "exercise" and "working out" tend to convey a feeling of an ongoing process with no visible end in mind.)
This being the case, we can then say that the formula for a successful training program is:
"success = met expectations"
Therefore, in order for a training program to fulfill the above definition, one must in fact have clear, quantifiable expectations, BEFORE the program is conceived and implemented!
If you embark upon a training program without having a crystal-clear vision of what you're trying to accomplish, you will fail. I challenge you to answer the following question with complete honesty:
"Am I training with a well-defined outcome and completion date?"
This could be the most important question you ever asked yourself, and if you answer it honestly, I believe you'll make a quantum leap in terms of the results you'll experience in your future training efforts.
A powerful vision generates enthusiasm and commitment. If you've been "going through the motions," doing your workouts but getting disappointing results, perhaps it's time to DEFINE what results mean to you.
Right Now
If you were to plan a six-week training program, starting one week from today, what changes would you like to see (either in your physique or your performance capacity) at the end of that six-week period? As you consider your answer, ensure that your response is SMART:
Specific, measurable, attainable, relevant, and time-referenced. Below are a few examples of SMART vision statements:
"In six weeks, I will bring my body fat percentage from 16 to 14."
"By April 21, 2002, I will increase my chin-up performance from 7 reps to 12 reps using my bodyweight plus 25 pounds of added resistance."
"At the end of my six-week training program, I will make a 3% improvement in my 5K run performance."
(Note: I purposely use the word "training" rather than "exercise" or "workout" to suggest a specific objective which is to be achieved within a finite time period. The words "exercise" and "working out" tend to convey a feeling of an ongoing process with no visible end in mind.)
This being the case, we can then say that the formula for a successful training program is:
"success = met expectations"
Therefore, in order for a training program to fulfill the above definition, one must in fact have clear, quantifiable expectations, BEFORE the program is conceived and implemented!
If you embark upon a training program without having a crystal-clear vision of what you're trying to accomplish, you will fail. I challenge you to answer the following question with complete honesty:
"Am I training with a well-defined outcome and completion date?"
This could be the most important question you ever asked yourself, and if you answer it honestly, I believe you'll make a quantum leap in terms of the results you'll experience in your future training efforts.
A powerful vision generates enthusiasm and commitment. If you've been "going through the motions," doing your workouts but getting disappointing results, perhaps it's time to DEFINE what results mean to you.
Right Now
If you were to plan a six-week training program, starting one week from today, what changes would you like to see (either in your physique or your performance capacity) at the end of that six-week period? As you consider your answer, ensure that your response is SMART:
Specific, measurable, attainable, relevant, and time-referenced. Below are a few examples of SMART vision statements:
"In six weeks, I will bring my body fat percentage from 16 to 14."
"By April 21, 2002, I will increase my chin-up performance from 7 reps to 12 reps using my bodyweight plus 25 pounds of added resistance."
"At the end of my six-week training program, I will make a 3% improvement in my 5K run performance."
Plan
"For every moment spent planning, you can save three or four moments of execution time." - Crawford Greenwaldt
Once you've created a SMART vision statement for your training, the second step is to plan a program that will produce these results. In other words, now that you've determined what you want, it's time to determine how to get there.
As you plan your next training program, consider the following two factors:
Constraints: All projects require resources, and training programs are no exception.
Determine what you'll need in terms of time, energy, equipment, knowledge, and motivation in order to achieve a successful outcome.
Hot Spots: What are the possible obstacles that may stand in the way of success? Do you have a recurring injury that always seems to thwart your progress? Do you have a tendency to start a new program with lots of enthusiasm, only to lose your steam a few weeks into it?
The best way to identify potential hot spots is to review your previous training programs in an effort to determine why they didn't produce the expected results.
Look for patterns. Few people bother to maintain a training journal. Even fewer take the time to evaluate them in an effort to see what has worked and what hasn't worked. Your training journal can be your best teacher- IF you use it properly.
Once you've created a SMART vision statement for your training, the second step is to plan a program that will produce these results. In other words, now that you've determined what you want, it's time to determine how to get there.
As you plan your next training program, consider the following two factors:
Constraints: All projects require resources, and training programs are no exception.
Determine what you'll need in terms of time, energy, equipment, knowledge, and motivation in order to achieve a successful outcome.
Hot Spots: What are the possible obstacles that may stand in the way of success? Do you have a recurring injury that always seems to thwart your progress? Do you have a tendency to start a new program with lots of enthusiasm, only to lose your steam a few weeks into it?
The best way to identify potential hot spots is to review your previous training programs in an effort to determine why they didn't produce the expected results.
Look for patterns. Few people bother to maintain a training journal. Even fewer take the time to evaluate them in an effort to see what has worked and what hasn't worked. Your training journal can be your best teacher- IF you use it properly.
Implement
Once your training plan has been completed, it's time to execute the program. All training sessions should be scheduled and entered into your day planner, organizer, PDA, or whatever system you use to stay organized.
Think of your training sessions as appointments with yourself. If you have a training partner (highly recommended), then they become appointments with your partner. Schedule not only the start time for each workout, but also the end. In other words, not "I'm going to workout tomorrow" but "I have a workout scheduled from 3 to 4 pm tomorrow afternoon."
As you schedule your sessions, have a back-up plan to deal with problems, such as:
- Unanticipated interruptions
- Illness
- Pain
- Traffic (both in the way to, and inside the gym)
Think of your training sessions as appointments with yourself. If you have a training partner (highly recommended), then they become appointments with your partner. Schedule not only the start time for each workout, but also the end. In other words, not "I'm going to workout tomorrow" but "I have a workout scheduled from 3 to 4 pm tomorrow afternoon."
As you schedule your sessions, have a back-up plan to deal with problems, such as:
- Unanticipated interruptions
- Illness
- Pain
- Traffic (both in the way to, and inside the gym)
Close
Once your training program has reached a conclusion, you have two choices:
1) Start a new program, or...
2) Review your last program, determine what went right and what went wrong, how it could have been improved, and THEN plan & implement a new program.
Unfortunately, in nearly all cases, people tend to choose the first option.
The problem with that option is that you never learn anything. It would be analogous to putting your hand in a fire, getting burned, and then doing it again! If you don't learn from history, you'll be destined to repeat it.
Every time you complete a training program, ask yourself "What did I
learn from this cycle?" Then ask "What changes should I make to the next cycle to avoid making the same mistakes?" In this way, each training cycle will serve as a teacher, ensuring that each successive cycle is more productive than the one that preceded it.
1) Start a new program, or...
2) Review your last program, determine what went right and what went wrong, how it could have been improved, and THEN plan & implement a new program.
Unfortunately, in nearly all cases, people tend to choose the first option.
The problem with that option is that you never learn anything. It would be analogous to putting your hand in a fire, getting burned, and then doing it again! If you don't learn from history, you'll be destined to repeat it.
Every time you complete a training program, ask yourself "What did I
learn from this cycle?" Then ask "What changes should I make to the next cycle to avoid making the same mistakes?" In this way, each training cycle will serve as a teacher, ensuring that each successive cycle is more productive than the one that preceded it.
About Charles Staley
"One of the signs of a great teacher is the ability to make the subject matter seem simple. Charles Staley is one of these rare teachers. After listening and talking to him, you suddenly achieve a new awareness of training. You go to the gym and, suddenly, everything makes sense, and you wonder why you haven't been doing it his way since day one." - Muscle Media magazine August, 1999His colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him "The Secret Weapon" for his ability to see what other coaches miss. Charles calls himself a "geek" who struggled in Phys Ed throughout school. Whatever you call him, Charles' methods are ahead of their time and quickly produce serious results. His counter-intuitive approach and self-effacing demeanor have lead to appearances on NBC's The TODAY Show and The CBS Early Show. Visit Charles online at http://www.staleytraining.com
Read My Books!
Muscle Logic : Escalating Density Training
Amazon Price: $11.53 (as of 07/04/2009) 
Charles Staley's 2005 Annual Training Summit
Amazon Price: (as of 07/04/2009)
The ultimate guide to massive arms: Escalating density training
Amazon Price: (as of 07/04/2009)
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by CharlesStaley
"One of the signs of a great teacher is the ability to make the subject matter seem simple. Charles Staley is one of these rare teachers. After listen... (more)
