Send us a textStart with the lowest hanging fruit Look at your results from the Open and/or Quarterfinals. This Quarterfinals was great because the programming prioritized distinct attributes in each test. And there was good separation in each test. So it wasn’t about execution, there were real limiters in every test.  Look at your scores. 1. Your scores are pretty balanced. Time to get strong. 2. You have one score that was significantly lower than the rest. Find your lowest score. If 2 was your lowest score – time to get conditionedIf 1, 3 or 4 was your lowest score – time to get strongHow to get strong: SBD 2-3-1 squat-bench-deadlift weekly training frequency ~3–6 working sets of 1–5 repetitions each week per lift Use loads above 80% 1RM at an RPE of 7.5–9.5 Accessory Work6-20 sets per muscle group per week5-30 reps per set2-8 seconds per rep (some kind of tempo, control the eccentric) Within proximity of failure – 0-2 RIRConditioningHigh Intensity Conditioning10 minutes or less2-6 times per weekLow Intensity Conditioning45 minutes or less3-6 times per week (depending on non-exercise activity)I prefer low intensity conditioning.Bias machines. Train strength fed and fresh. The more advanced you get, the more you need to get accurate with dosages. How to get conditioned:As much time as possible in HR Zones 1 and 2. If limited on time, you’ll do more high intensity in the off-season. How to do high intensity Use intervals more often than not – time trials are fine but for me intervals are superior because:More time at competition-relevant pacesMore time at those paces with lower RPEsLong >> Short Working Interval5:00 >> :30Aerobic work:rest ratios1:1 or moreCyclical >> MixedTest and Retest10 Minute Assault BikeJust pick one and be consistent with itRetest every macrocycle (3 mesocycles)Frequency – as high as you can recover fromHow to know you’re recovering:-your performance in the sessions is improving-your desire to train is still present-your sleep quality is stableFrequency could be:-every other day-daily-anything above that – prioritize more low intensity conditioningBig PictureOff20 daysCompetition Prep70-100 daysBase Training245-275 daysThis divides into macrocycles, mesocycles and microcycles, which are divided into your training split. There are tons of training splits to choose from, the point is to progress in each training day week after week. This is where a lot of CFers train with too much variety and don’t know if they’re progressing. Then at the end of a mesocycle (3-6 weeks) take a deload week, during which you do half the volume of the last week of the mesocycle. Then repeat. Stick to your priority for a macrocycle (3 mesocycles) then retest and reevaluate. 

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