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Five Ways to Prepare for a Competition
Optimize your competitive edge
1. Get a coach or follow a generic program
If you are serious about competing and want to do your absolute best get on a program that you believe will help to get the results you wish for. Pick one that suits you, there is no point following an elite program if you are only just starting and haven’t mastered all the movements. Pick the right scale for your level. Always start with the basics and build up towards more complicated movements. There are heaps of different online programs that you can get for free. It will work if you put in the work. For a more tailored program whether it’s developing strength, gymnastic skills or more cardio based, etc. Find a coach who will program for your individual needs. Finding the right coach isn’t always that easy, it needs to be someone you trust and can rely on no matter what. Feel comfortable talking to him/her. Share your goals and set up a plan together.
2. Sort out food intake / weight months before the comp
Food during training: Always eat to perform! Meaning if you need to lose a few kgs then make sure you do it progressively months before the competition. Don’t start a crazy diet 2 weeks before competing. You want to feel energised for training and fueled to recover from hard sessions.
Tips to get your nutrition on point:
Track your food use an app like MyFitnessPal
Adjust your macros to the volume of training
Eat Whole Foods as much as possible
Don’t under eat
When on a diet to lose weight aim for a 300 kcal deficit/day
The week before a competition make sure you're eating enough even when training volume is down. You don’t want to be depleted of energy before entering a competition.
During competition:
Prep food day before competing
Prioritise carbs and protein during the competition.
Don’t try anything new - stick to what you know
Always have water with you, don’t get dehydrated! You should never feel thirsty!
After the competition:
If it’s a multiple day competition then make sure you get your fats in during your dinner. Have a big meal to make up for the deficit you were in during the day.
3. Sleep / recovery
If you’re not sleeping minimum 8 hours than chances are you won’t recover or perform your absolute best. What ever you do make sure you're sleeping 8-12 hours in the weeks leading up to the competition. The night before it can be nerves that will keep you up at night, don’t stress about this too much you will have enough adrenaline on the day. If you had your hours of sleep and food in order when training you will be ready to compete no matter what happened the night before. How to sleep and recover better:
Don’t go to bed hungry, eat carbs before bed
Sleep in a cold / pitch black room
Go to bed early
Have earplugs if you travel
4. Enjoy the process / training towards the competition
Although the competition is the end goal it’s important to be in the moment with training and enjoy the process.
5.Listen to your body “Listen to your body” means:
If you feel a niggle come up, don’t let it linger in the hope it will go away by it self
Didn’t get good sleep last night, take it easy during training and don’t beat yourself up about it
Have rest days that are actually rest days. Stay away from the gym during this day
Feel sick? Add an extra rest day and take it easy for a couple of days
Feel really good, don’t over do it. More isn’t always better.
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
1. Get a coach or follow a generic program
If you are serious about competing and want to do your absolute best get on a program that you believe will help to get the results you wish for. Pick one that suits you, there is no point following an elite program if you are only just starting and haven’t mastered all the movements. Pick the right scale for your level. Always start with the basics and build up towards more complicated movements. There are heaps of different online programs that you can get for free. It will work if you put in the work. For a more tailored program whether it’s developing strength, gymnastic skills or more cardio based, etc. Find a coach who will program for your individual needs. Finding the right coach isn’t always that easy, it needs to be someone you trust and can rely on no matter what. Feel comfortable talking to him/her. Share your goals and set up a plan together.
2. Sort out food intake / weight months before the comp
Food during training: Always eat to perform! Meaning if you need to lose a few kgs then make sure you do it progressively months before the competition. Don’t start a crazy diet 2 weeks before competing. You want to feel energised for training and fueled to recover from hard sessions.
Tips to get your nutrition on point:
Track your food use an app like MyFitnessPal
Adjust your macros to the volume of training
Eat Whole Foods as much as possible
Don’t under eat
When on a diet to lose weight aim for a 300 kcal deficit/day
The week before a competition make sure you're eating enough even when training volume is down. You don’t want to be depleted of energy before entering a competition.
During competition:
Prep food day before competing
Prioritise carbs and protein during the competition.
Don’t try anything new - stick to what you know
Always have water with you, don’t get dehydrated! You should never feel thirsty!
After the competition:
If it’s a multiple day competition then make sure you get your fats in during your dinner. Have a big meal to make up for the deficit you were in during the day.
3. Sleep / recovery
If you’re not sleeping minimum 8 hours than chances are you won’t recover or perform your absolute best. What ever you do make sure you're sleeping 8-12 hours in the weeks leading up to the competition. The night before it can be nerves that will keep you up at night, don’t stress about this too much you will have enough adrenaline on the day. If you had your hours of sleep and food in order when training you will be ready to compete no matter what happened the night before. How to sleep and recover better:
Don’t go to bed hungry, eat carbs before bed
Sleep in a cold / pitch black room
Go to bed early
Have earplugs if you travel
4. Enjoy the process / training towards the competition
Although the competition is the end goal it’s important to be in the moment with training and enjoy the process.
5.Listen to your body “Listen to your body” means:
If you feel a niggle come up, don’t let it linger in the hope it will go away by it self
Didn’t get good sleep last night, take it easy during training and don’t beat yourself up about it
Have rest days that are actually rest days. Stay away from the gym during this day
Feel sick? Add an extra rest day and take it easy for a couple of days
Feel really good, don’t over do it. More isn’t always better.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
1. Get a coach or follow a generic program
If you are serious about competing and want to do your absolute best get on a program that you believe will help to get the results you wish for. Pick one that suits you, there is no point following an elite program if you are only just starting and haven’t mastered all the movements. Pick the right scale for your level. Always start with the basics and build up towards more complicated movements. There are heaps of different online programs that you can get for free. It will work if you put in the work. For a more tailored program whether it’s developing strength, gymnastic skills or more cardio based, etc. Find a coach who will program for your individual needs. Finding the right coach isn’t always that easy, it needs to be someone you trust and can rely on no matter what. Feel comfortable talking to him/her. Share your goals and set up a plan together.
2. Sort out food intake / weight months before the comp
Food during training: Always eat to perform! Meaning if you need to lose a few kgs then make sure you do it progressively months before the competition. Don’t start a crazy diet 2 weeks before competing. You want to feel energised for training and fueled to recover from hard sessions.
Tips to get your nutrition on point:
Track your food use an app like MyFitnessPal
Adjust your macros to the volume of training
Eat Whole Foods as much as possible
Don’t under eat
When on a diet to lose weight aim for a 300 kcal deficit/day
The week before a competition make sure you're eating enough even when training volume is down. You don’t want to be depleted of energy before entering a competition.
During competition:
Prep food day before competing
Prioritise carbs and protein during the competition.
Don’t try anything new - stick to what you know
Always have water with you, don’t get dehydrated! You should never feel thirsty!
After the competition:
If it’s a multiple day competition then make sure you get your fats in during your dinner. Have a big meal to make up for the deficit you were in during the day.
3. Sleep / recovery
If you’re not sleeping minimum 8 hours than chances are you won’t recover or perform your absolute best. What ever you do make sure you're sleeping 8-12 hours in the weeks leading up to the competition. The night before it can be nerves that will keep you up at night, don’t stress about this too much you will have enough adrenaline on the day. If you had your hours of sleep and food in order when training you will be ready to compete no matter what happened the night before. How to sleep and recover better:
Don’t go to bed hungry, eat carbs before bed
Sleep in a cold / pitch black room
Go to bed early
Have earplugs if you travel
4. Enjoy the process / training towards the competition
Although the competition is the end goal it’s important to be in the moment with training and enjoy the process.
5.Listen to your body “Listen to your body” means:
If you feel a niggle come up, don’t let it linger in the hope it will go away by it self
Didn’t get good sleep last night, take it easy during training and don’t beat yourself up about it
Have rest days that are actually rest days. Stay away from the gym during this day
Feel sick? Add an extra rest day and take it easy for a couple of days
Feel really good, don’t over do it. More isn’t always better.
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
1. Get a coach or follow a generic program
If you are serious about competing and want to do your absolute best get on a program that you believe will help to get the results you wish for. Pick one that suits you, there is no point following an elite program if you are only just starting and haven’t mastered all the movements. Pick the right scale for your level. Always start with the basics and build up towards more complicated movements. There are heaps of different online programs that you can get for free. It will work if you put in the work. For a more tailored program whether it’s developing strength, gymnastic skills or more cardio based, etc. Find a coach who will program for your individual needs. Finding the right coach isn’t always that easy, it needs to be someone you trust and can rely on no matter what. Feel comfortable talking to him/her. Share your goals and set up a plan together.
2. Sort out food intake / weight months before the comp
Food during training: Always eat to perform! Meaning if you need to lose a few kgs then make sure you do it progressively months before the competition. Don’t start a crazy diet 2 weeks before competing. You want to feel energised for training and fueled to recover from hard sessions.
Tips to get your nutrition on point:
Track your food use an app like MyFitnessPal
Adjust your macros to the volume of training
Eat Whole Foods as much as possible
Don’t under eat
When on a diet to lose weight aim for a 300 kcal deficit/day
The week before a competition make sure you're eating enough even when training volume is down. You don’t want to be depleted of energy before entering a competition.
During competition:
Prep food day before competing
Prioritise carbs and protein during the competition.
Don’t try anything new - stick to what you know
Always have water with you, don’t get dehydrated! You should never feel thirsty!
After the competition:
If it’s a multiple day competition then make sure you get your fats in during your dinner. Have a big meal to make up for the deficit you were in during the day.
3. Sleep / recovery
If you’re not sleeping minimum 8 hours than chances are you won’t recover or perform your absolute best. What ever you do make sure you're sleeping 8-12 hours in the weeks leading up to the competition. The night before it can be nerves that will keep you up at night, don’t stress about this too much you will have enough adrenaline on the day. If you had your hours of sleep and food in order when training you will be ready to compete no matter what happened the night before. How to sleep and recover better:
Don’t go to bed hungry, eat carbs before bed
Sleep in a cold / pitch black room
Go to bed early
Have earplugs if you travel
4. Enjoy the process / training towards the competition
Although the competition is the end goal it’s important to be in the moment with training and enjoy the process.
5.Listen to your body “Listen to your body” means:
If you feel a niggle come up, don’t let it linger in the hope it will go away by it self
Didn’t get good sleep last night, take it easy during training and don’t beat yourself up about it
Have rest days that are actually rest days. Stay away from the gym during this day
Feel sick? Add an extra rest day and take it easy for a couple of days
Feel really good, don’t over do it. More isn’t always better.
1. Get a coach or follow a generic program
If you are serious about competing and want to do your absolute best get on a program that you believe will help to get the results you wish for. Pick one that suits you, there is no point following an elite program if you are only just starting and haven’t mastered all the movements. Pick the right scale for your level. Always start with the basics and build up towards more complicated movements. There are heaps of different online programs that you can get for free. It will work if you put in the work. For a more tailored program whether it’s developing strength, gymnastic skills or more cardio based, etc. Find a coach who will program for your individual needs. Finding the right coach isn’t always that easy, it needs to be someone you trust and can rely on no matter what. Feel comfortable talking to him/her. Share your goals and set up a plan together.
2. Sort out food intake / weight months before the comp
Food during training: Always eat to perform! Meaning if you need to lose a few kgs then make sure you do it progressively months before the competition. Don’t start a crazy diet 2 weeks before competing. You want to feel energised for training and fueled to recover from hard sessions.
Tips to get your nutrition on point:
Track your food use an app like MyFitnessPal
Adjust your macros to the volume of training
Eat Whole Foods as much as possible
Don’t under eat
When on a diet to lose weight aim for a 300 kcal deficit/day
The week before a competition make sure you're eating enough even when training volume is down. You don’t want to be depleted of energy before entering a competition.
During competition:
Prep food day before competing
Prioritise carbs and protein during the competition.
Don’t try anything new - stick to what you know
Always have water with you, don’t get dehydrated! You should never feel thirsty!
After the competition:
If it’s a multiple day competition then make sure you get your fats in during your dinner. Have a big meal to make up for the deficit you were in during the day.
3. Sleep / recovery
If you’re not sleeping minimum 8 hours than chances are you won’t recover or perform your absolute best. What ever you do make sure you're sleeping 8-12 hours in the weeks leading up to the competition. The night before it can be nerves that will keep you up at night, don’t stress about this too much you will have enough adrenaline on the day. If you had your hours of sleep and food in order when training you will be ready to compete no matter what happened the night before. How to sleep and recover better:
Don’t go to bed hungry, eat carbs before bed
Sleep in a cold / pitch black room
Go to bed early
Have earplugs if you travel
4. Enjoy the process / training towards the competition
Although the competition is the end goal it’s important to be in the moment with training and enjoy the process.
5.Listen to your body “Listen to your body” means:
If you feel a niggle come up, don’t let it linger in the hope it will go away by it self
Didn’t get good sleep last night, take it easy during training and don’t beat yourself up about it
Have rest days that are actually rest days. Stay away from the gym during this day
Feel sick? Add an extra rest day and take it easy for a couple of days
Feel really good, don’t over do it. More isn’t always better.
One-Hour Workout: Revving Your Swim Engine
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