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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.
ENGINE
Long 45-minute conditioning piece with Ski, Row, Running and some bodyweight exercises.
GYMNASTICS
This Tuesday we’ll spend a short time on double unders followed by pull-up progressions! Strict, isometric holds, kipping and butterfly will make an appearance, followed by lat and core supersets.
Thursday evening, we’ll focus on ring dips! Get ready for isometric holds, negatives, strict work and kipping, and some fun ring muscle-up transitions from the low rings. We’ll prioritise lockout strength, which is crucial for pressing movements like handstand push-ups, strict press, and jerks.
HYROX
No HYROX this week as it's Race Time in Sharjah!
MOBILITY
TIGHT HIPS??? The major focus this weekend will be on what we need to do to first gain an adequate range of motion of the hip & what we need to strengthen/activate to keep it at that range.
PURE STRENGTH
This week in pure strength we start the week with some unconventional pressing strength follwed by some tought rest pause sets on the bench press and bent over row. Wedneday we are reducing reps on the RDL max and pushing the loading followed by some tough single leg work!
WEIGHTLIFTING
This week's weightlifting exercise is snatch, and we are drilling positions. We are breaking down the movement, starting with a 3-position snatch, followed by snatch pulls and a complex behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
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 Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Long 45-minute conditioning piece with Ski, Row, Running and some bodyweight exercises.
GYMNASTICS
This Tuesday we’ll spend a short time on double unders followed by pull-up progressions! Strict, isometric holds, kipping and butterfly will make an appearance, followed by lat and core supersets.
Thursday evening, we’ll focus on ring dips! Get ready for isometric holds, negatives, strict work and kipping, and some fun ring muscle-up transitions from the low rings. We’ll prioritise lockout strength, which is crucial for pressing movements like handstand push-ups, strict press, and jerks.
HYROX
No HYROX this week as it's Race Time in Sharjah!
MOBILITY
TIGHT HIPS??? The major focus this weekend will be on what we need to do to first gain an adequate range of motion of the hip & what we need to strengthen/activate to keep it at that range.
PURE STRENGTH
This week in pure strength we start the week with some unconventional pressing strength follwed by some tought rest pause sets on the bench press and bent over row. Wedneday we are reducing reps on the RDL max and pushing the loading followed by some tough single leg work!
WEIGHTLIFTING
This week's weightlifting exercise is snatch, and we are drilling positions. We are breaking down the movement, starting with a 3-position snatch, followed by snatch pulls and a complex behind-the-neck push press into OHS.
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
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
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. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Long 45-minute conditioning piece with Ski, Row, Running and some bodyweight exercises.
GYMNASTICS
This Tuesday we’ll spend a short time on double unders followed by pull-up progressions! Strict, isometric holds, kipping and butterfly will make an appearance, followed by lat and core supersets.
Thursday evening, we’ll focus on ring dips! Get ready for isometric holds, negatives, strict work and kipping, and some fun ring muscle-up transitions from the low rings. We’ll prioritise lockout strength, which is crucial for pressing movements like handstand push-ups, strict press, and jerks.
HYROX
No HYROX this week as it's Race Time in Sharjah!
MOBILITY
TIGHT HIPS??? The major focus this weekend will be on what we need to do to first gain an adequate range of motion of the hip & what we need to strengthen/activate to keep it at that range.
PURE STRENGTH
This week in pure strength we start the week with some unconventional pressing strength follwed by some tought rest pause sets on the bench press and bent over row. Wedneday we are reducing reps on the RDL max and pushing the loading followed by some tough single leg work!
WEIGHTLIFTING
This week's weightlifting exercise is snatch, and we are drilling positions. We are breaking down the movement, starting with a 3-position snatch, followed by snatch pulls and a complex behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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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