.svg){kind=icon}
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.
.jpeg)
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
.jpeg)
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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.
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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
.jpeg)
.jpeg)
.jpg)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
