Competition can be fun, exciting, intense and...nerve-wracking. To help eliminate some of those nerves and help you feel as prepared as possible, we'd like to offer you a simple and free 6 week program you can add to your current training.
First things first. If you haven't already checked out the event Facebook page for the event descriptions and movement standards, you can find it by following this link.
Secondly, this is a six week program. You can use as much or as little of it as you'd like, but to run the entire program, you will need to start Monday, May 1st.
1. Keep things simple. Simplicity will help ensure that the program can be completed consistently by anyone throughout the five weeks. Three days a week with only one additional piece per day will permit the greatest amount of flexibility in incorporating the program into regular programming without spending an extraordinary amount of time at the gym. This work can be done pre-WOD, post-WOD, or on rest days, but talking to your coach will be the best way to integrate this program into your gym's daily work most effectively.
2. Don’t be redundant. For example, the preparation for Workout 1 doesn’t have any conditioning work. Why? Your current program has conditioning work, and that is helping you prepare. No need to double-up. What your current program most likely doesn’t have, however, is grip endurance specific work. A similar thought for Workout 2 prep - there isn’t any barbell cycling work, because chances are very good this kind of work is already in your current programming, so only the 1RM squat clean thruster is addressed.
3. High Intensity. In a four person partner competition, intensity wins. In each event, there is only time for a few individual efforts or incredibly high intensity, and so learning how to hang onto the bar for longer, lift the biggest weight with the fewest amount of sets, cycle through your share of the reps faster, etc., is more important than spending an additional hour each day on the assault bike, picking up sandbags, or starting an olympic weightlifting program on top of your general conditioning.