Five Ways to Prepare for a Competition
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.
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
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
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
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: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This week we will be holding that 7/10 feeling for 8 min blocks with a 3 mins recovery.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
800m of over/unders is on the menu today. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Today we will cycle through 1 min on/off intervals. Keep the 1 min off nice and easy!
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After some strides we will have some longer tempo blocks for you here.
We are kicking off the week with some technique work on the Hang Power Snatch before diving into a triplet of Wall Balls, Rowing and Burpees. Tuesday is focused on our strict pulling strength and some heavy Jerks in the skill and the workout. Wednesday will be a tough leg day with the Zercher squat and a heavy Dumbbell workout. Thursday, we have some TTB skill work and then an ascending and descending AMRAP to get through. Friday, we finish the week with some heavy Deadlifts into a savage workout with the barbell!
Monday:
Strength:
A) Snatch Grip DL + Hang Snatch Pull + Hang Muscle Snatch
B) Hang Power Snatch
Conditioning:
In a 12-minute window 3 rounds
21 wall balls
15 cal row
9 burpee over the rower
Max cal row in the remaining time
Tuesday:
Strength:
A) Strict Pull Ups
B Push Jerk & % of Pull-Ups from Part A
Conditioning:
3 min amrap
3 STOH ( 60/45)
10 pull-ups
15 box jump
rest 2 mins x 4
Wednesday:
Strength:
Zercher Squats
Conditioning:
22 mins AMRAP
16 suitcase reverse lunge (2x50/35)
50 DU
8 dual DB Front Squat
Park Run
Thursday:
Strength:
A) TTB
B) Incline DB Bench Press & % of TTB from Part A
Conditioning:
9 min Amrap
3 push-ups on DBS
3 Alt renegade rows (2x50/35)
3 cal ski
(+ 3 reps on each movement each round)
Rest 3 mins
For time: AMRAP in reverse
Friday:
Strength:
A) Deadlift
Conditioning:
Therapyyyyyyy, we carry over the barbell into a savage workout! One you do not want to miss!
NEW TIMINGS, DAYS & CLASSES! PLEASE CHECK MINDBODY FOR THE SCHEDULE AND CLASS DETAILS!
ENGINE
We are putting into practice the pacing strategies we learned in the last two weeks' EMOM style. This week, we will ski, Bike, and row.
GYMNASTICS
Hanging from the bar and getting upside down is what is happening in gymnastics this week. We will be breaking down the bar muscle-up and focusing on the movement technique; then, we will move to some handstand walks again, breaking down the movement and spending some time walking on our hands!
HYROX
For all levels: learning to recover on the run after a hard station. Hyrox Strength work into short runs.
MOBILITY
This week we continue with hip mobility moving into ankle mobility & foot stability drills, with shoulder mobility finisher.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with some deadlift doubles and some heavy single-leg work and finish off with a “Rump Pump”. Wednesday, we will progress in loading the Close Grip Bench Press and work through a little t-shirt filler to end the session.
WEIGHTLIFTING
This week, the focus is on Clean and Jerks, where we will be hitting some clusters and then Clean Doubles into 1 Jerk!
Track Tuesday
We begin set 1 of our over/under block. This is all about threshold!
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
We return to outdoor intervals this week! Some strength work into Vo2 max, 90min session!
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
A fartlek session into some 8min blocks this week. A tough run that will deliver some big stimulus!
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Brick
Start time: 5:29 am
Our tri season opener! Get in touch with tw@innerfight.com to find out the plan.
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.