Steps to prepare for your competition — coaching notes, 3 weeks out example

  • Set your goals and then list your limitations and constraints
  • Define success — not in the result, but in the daily practice towards that goal (mindset matters supremely)
  • Build a training plan working backwards from the big day
  • Create work cycles and focus that’ll maximize your performance based on timeframe and biological responsiveness (i.e., you can build anaerobic in short periods of time… you can build strength with if you have 8+ weeks, and you can do quite a bit of skill improvement in these cycles too)
  • Allow time for soft tissue, CNS releases, winnable and losing moments
  • Expose best and worst situations
  • Build strengths in short time periods, improve weaknesses with long periods of time to improve

Work backwards from event date

Case study: 3 weeks out, Crossfit competition:

The plan:

Additional skill work

Train under fatigue

Train smart in the schedule life provides

In the end

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Technologist, Researcher, Artist, Executive, Father, Author, Inventor, Speaker, and CrossFit...

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James DeLuccia

James DeLuccia

Technologist, Researcher, Artist, Executive, Father, Author, Inventor, Speaker, and CrossFit...

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