Case Study: Nathen Chen’s Day to Day Planning.

“I wake up at 7:30 a.m., get to the rink at around 8:40 a.m. and begin warming up. I am on the ice from 9:30–10:30 a.m. I have a break and am back on the ice at 11:40 a.m. to 1:40 p.m. I then head to the gym and work out for between one to two hours. In total, I spend on average 4–5 hours training, including off ice and on ice.

I need to be very focused and motivated to achieve the goals I set out to do each day.

I really like to bike outdoors, and love the weight-based workouts that I do. I am not the biggest fan of other cardio-based workouts. Off season cardio sessions are pretty grueling.” — Nathan Chen

Lesson 1: To be motivated make sure you have good health

Lesson 2: Make sure to do cross-training

Lesson 3: Think big in the process, be aggressively patient, and be excited for what comes forward, not what you accomplished in the past.