In the world of fighting, striking, grappling or wrestling, simple principles often prove the most effective.

One such principle can transform not just your training but every area of your life: define what you're going to do, and then do exactly that.

Video Breakdown

Set the Plan Ahead of Time

Before each training session, decide exactly what you're going to do.

Be specific.

• How many rounds will you do on the heavy bag?
• How many minutes of shadow boxing or sparring?
• How many sets and reps during strength training?
• How long will you rest between rounds or exercises?

Whether it's cardio, pad work or strength training, define the exact criteria of sets, rounds, rest periods in advance.

This shouldn't happen as you're walking onto the training grounds. It needs to be done earlier, ideally the day before or even a couple of days prior, when you're feeling motivated and enthusiastic.

Speak your plan out loud to yourself. For example, say, "I'm going to do 10 rounds on the bag, 5 sets of deadlifts and finish with back extensions."

By setting these expectations when you're enthusiastic, you commit to a standard that you must meet, no matter how you feel when the time comes.

Follow Through, No Matter What

When you show up to train, you must now execute exactly what you promised yourself.

This sounds straightforward, but it's not easy.

Halfway through your session, maybe 5 rounds into your 10 on the bag or 4 sets into your five deadlifts, you might start questioning your plan

"I'm exhausted," you think. "Maybe 8 rounds is enough. Maybe 4 sets is fine."

You'll feel like you've already put in good work and could stop short.

But you can't.

You said 10 rounds, so you do 10. You said 5 sets, so you do all 5. Every rep, every round, every exercise, you meet the criteria you set.

During recent training session, I told myself I'd do 10 rounds on the bag, 5 sets of deadlifts and back extensions to finish. By round 5 on the bag, I was spent. I thought, "8 rounds would be solid. I could stop there." But I couldn't let myself off the hook. I said 10, so I pushed through all 10, even though it was grueling.

Afterward, I moved on to deadlifts. By the fourth set, I was tempted to call it a day, but I said 5, so I did 5. Finally, I hit my back extensions to burn out my lower back and body. It wasn't easy, but completing exactly what I set out to do left me feeling content.

Why It Matters

Matching your words to your actions extends far beyond training.

If you let yourself cut corners in training, that habit will seep into other areas of your life. You'll start shortchanging yourself elsewhere, saying, "I wanted to get here, but where I am is good enough."

That mindset will undermine everything you are trying to achieve.

By defining your criteria ahead of time and sticking to it, you build a fighter's mindset: one that holds you accountable and pushes you to follow through, no matter how difficult it gets.

How to Apply It

• Plan in Advance: A day or two before your session, when you're feeling motivated, decide exactly what you'll do. Specify the rounds, sets, reps, rest periods and exercises.
• Stick to the Plan: When you're training and the fatigue sets in, don't negotiate with yourself. Do exactly what you said you'd do, even if it feels harder than expected.

So, decide what you're going to do, show up and do it. No excuses, no shortcuts. Match your words with your actions.