Where does an athlete get the motivation to train?

Motivation is the fuel that keeps us going when we find any obstacles on our path. The problem is that we tend to use the wrong type of gas. We borrow it from someone else, we get the cheaper one… and we convince ourselves that it doesn’t really matter. Then, we act all surprised when the car dies on us.

If you don’t want to be that guy and lose your motivation to train, it’s paramount that you take the time to figure out what it is that motivates YOU:

• Beating everybody?
• Getting better everyday?
• Posting the best score?
• Giving your best effort in training?
• Social praise?
• Learning new movements?

The goal of this article is to show you one of the most relevant motivational theories – the achievement theory (McClelland & Atkinson, 1976) – and its application in the athletic realm to help you find the kind of fuel that meets your every need and use this knowledge in your favor.

1. I want to show people what I’m capable of

Achievement theory: ego involvement

By definition, sports create an achievement environment given that its primary goal is to outperform your opponents. So it’s quite common that the initiation, maintenance and abandonment of sport are heavily influenced by two consequences of victory: feeling pride and avoiding failure.

Athletes who experience winning in this fashion tend to seek complex athletic tasks to test themselves and achieve more success. Also, their motivation levels are subject to circumstantial factors such as the audience, the probability of reaching success or failure and incentives associated to victory (social recognition, financial compensation, etc.).

A great example of this could be Rich Froning at the 2011 CrossFit Games after the rope climb disaster the year prior. Not knowing how to climb with his legs cost him the «W», so he made sure that wouldn’t be a factor next time. So much so, that he won the rope climb – clean & jerk event proving that he wouldn’t be falling off a rope ever again.

How can I tell if this is my case?

• You perform better when others doubt you.
• You train better in the presence of others or when you try to bet someone «better» than you.
• When you lose, you show up next time ready for revenge.
• You fear failure.

2. I want to reach my potential

Achievement theory: task involvement

Some people find motivation to train just by wanting to progress as athletes. Their perceive success based on learning new movements and improving their personal best, regardless of their fitness levels.

As opposed to ego-involved athletes, those who are task-involved are more focused on the process than the end result. This perspective is positively related to positive achievement attitudes: improved performance, more effort and persistence (Duda et. al, 1995).

The embodiment of this focus is Katrin Davidsdottir, her main motivation to train at such a high level is to find her best version and never settle. Even after being crowned «Fittest on Earth» back to back (2015 and 2016). This has helped her persist in the face of external stressors (she lost her grandmother in 2016) or athletic failure.

«I don’t want to feel like I’m the best because I could settle for that. I want to keep growing.» – Katrin Davidsdottir

Interview with CrossFit HQ

How can I tell if this is my case?

• You enjoy progression drills to master movement technique.
• You base your success in a training session based on your perceived effort.
• You regularly monitor your progress based on past experiences: improving RMs, acquiring new athletic skills…
• You tend not to pay attention to your «position» on the scoreboard.

Which one is better?

First of all, let me state that motivation is a highly complex process that ultimately responds to individual differences; therefore, one cannot impose a motive on someone else. To each their own. The goal of this article is to promote self-knowledge, so… whatever works!

What I can say, is that ego involvement – while it’s not detrimental in itself – it can be highly dependent on athletic proficiency. It can represent many challenges and added stress if the athlete experiences failure. Task-involvement, on the other hand, is related to intrinsic motivation, which as we know leads to more positive consequences.

And, of course, one single athlete can manage both edges of the sword. Every situation can call for one motive or another, our mission is to adapt accordingly. If you enjoy learning, set yourself some goals; and if you get fired up in competition, find someone to push you to the limit!

- Duda, Joan L., Newton, M., Li-Kang, C. & Fry, M. (1995) "Task and ego orientation and intrinsic motivation in sport." International journal of sport psychology.
- McClelland, D. C., Atkinson, J. W., Clark, R. A., & Lowell, E. L. (1976). The achievement motive.