What is the best way to prepare for a competition? Here is what we recommend!
To start, you need to think about how many workouts there are going to be. However many workouts you have in the competition is however many weeks you should start testing things out and trying your strategies. For example: if the competition has 4 workouts that you are supposed to complete, you should start testing 5 weeks in advance. Workout 1 is tested 5 weeks out, workout 2 is tested 4 weeks out, workout 3 is tested 3 weeks out and workout 4 is tested 2 weeks out. That will give you an extra week just in case something happens and you can’t make it into the gym or you need to retest something.
| Workout 1 | 5 weeks out |
| Workout 2 | 4 weeks out |
| Workout 3 | 3 weeks out |
| Workout 4 | 2 weeks out |
| Retesting strategy or if you can’t make it in one of the other weeks | 1 week out |
When you’re testing things out make sure you are trying to strategize. Test that strategy that you have in mind and if it goes well continue that strategy on your competition day. If the strategy doesn’t go well then come up with a new strategy or maybe ask a coach for some advice or if it’s a team competition maybe ask your partner for some advice for how to improve that strategy.
The week of the competition, make sure you’re getting your snacks and drinks ready to go. Think about and make a list of what things you are going to need to bring to the competition. Workout wise what you should do is on Monday, Tuesday, Wednesday workout in the class like normal. Thursday you should workout at 50% effort making sure you are just moving through the motions, super lightweight, nothing crazy or difficult. This is just mainly trying to get sweat going. You should feel better after the class than you felt coming into the class. If you can’t make it into a class, maybe go out for a run, maybe go to an open gym for an easy bike ride or something long but slow in duration.Friday you should move through the motions of what movements you’re going to be doing on comp day but with a pvc pipe or super light weights. Example: if you’re doing wall balls only use a 6lb wall ball. If you’re doing dumbbell stuff only use 5lb/10lb dumbbells. Use this as a day to really try and mobilize, work on transitions through the movements, and run through the plays and strategies.
| Monday | Workout in class like normal |
| Tuesday | Workout in class like normal |
| Wednesday | Workout in class like normal |
| Thursday | 50% effort |
| Friday | Moving through the motions with PVC pipe or light weights |
