Build Motivation: Self Determination Theory

Tyler Gaudette, one of my athletes who Wall Sat for over an hour and a half. He shattered the previous Wall Sit record at our gym by more than an hour.

For coaches…

Self Determination Theory in Strength and Conditioning focuses on the training of an athletes intrinsic motivation. The three components of motivation that will help your athletes create habits in their daily life and physical training are Competence, Autonomy, and Relatedness.

Through building these habits, your athlete(s) will not only excel in the weight room but the workforce, classroom, and community. It is imperative that as a strength coach, you program with this theory and these practices in mind.

Competence

• The ability to do something successfully

• Incorporating segments in the training program that are simple so that athletes cam complete them with full effort (“Finishers”)

• Start with the most complex movements and finish with easier and more attainable movements

• Individualize the programs based on the athletes abilities

Autonomy

• The right or condition of self-government

• Consistently have alternate exercises available

• Allow athletes to create and run warm ups occasionally

• Have optional and alternate training days available

• Use RPE’s as a volume and intensity structure

Relatedness

• The slate or fact of being connected or related to something

• Maintain personal fitness levels and/or goals

• Talk about topics of interest outside of sport

• Make time to engage in one on one conversations

• Schedule sessions where the coach can compete with the athletes

These principles are essential in building a program that not only strengthens an athletes physical capacity but helps them build a lifestyle of goalsetting outside of the gym.