Transcribed from video:
– So let’s look at this from seven days out, and we’re going to summarise here the four different areas. The training which we’ve touched on, the movement prep we’ve touched on, the nutrition and also add in the mental stuff. So, seven days out, training wise you should start avoiding those heavy barbell conditioning sessions, those four on the rating scale. And avoid very high rep of body weight sessions. If any events have been released, this is where you practise but don’t train the complex movements. So if strict muscle ups have come up in this competition, practise the skill of them. Not to the point where you’re getting fatigued from it. Practise the events or any elements of the events that have been released. If an event is released three days out, should you practise that event? Three days out from competition. What’s the pro, like what’s the advantage of doing that? Yep, you learn how to do it better, you learn what that event is like.
– Well, no do, do it at 95% of what you would on the day. So yes you’re going to learn the strategy. What’s the disadvantage? You’re not really tapering. But do we have a net gain, that’s the question. If you practising it, it’s going to improve your performance in that event by 10%, but you, the fatigue from it is going to drop your performance by 5% because you’re fatigued, you take that. There’s still a 5% net gain there. So quite often, I would say yes, you’re going to get more benefit from practising that event, as long as its not something ridiculous that’s going to leave you super sore. If it’s a one or two on that neuromuscular fatigue rating scale, definitely give it a crack. Three maybe, four perhaps not. But if you’ve got a good broad training stimulus, and you’ve adapted and learned lots of different things, you should have a good idea, and a good self awareness of your body. Movement prep, again active range of motion through all the grades of freedom before training. The corrective, your stuff after training, your movement therapy and your soft and deep tissue work. Nutrition, start to increase your water intake a little bit. If you’re dehydrated until two days before, hormone levels in our body respond to how much water we have coming in and you’re going to try and store water, or not. So if you then try, okay I’m going to get hydrated with two days to go, it’s going to be too late. So make sure you’re doing that from the seven days out. Three to five meals a day, good balance of those macronutrients that we’ve talked about. 30 grammes of whey protein, 60 grammes of glucose after training as well. Start to get your sleep patterns right. You don’t want to be going into an event jet lagged when you haven’t even been on a plane. So, go to bed a minimum of eight hours before you’ll have to wake up on competition day. So if you know that on comp day you have to be up at six o’clock, you need to be going to bed at 10 o’clock a week before, so your sleep patterns are good. Because don’t count on the night before the competition having a good sleep, because it’s possibly not going to happen because you’re going to be nervous, your sympathetic nervous system is going to be firing and sleep is part of rest, and rest is probably not going to be happening so good if this things gone crazy. So get those sleep patterns regular, try and get a good sleep two nights before, and then you can assume you won’t the night before and you’d be okay with that. Start going through the event strategy, which we talk about in our final module today, and then a bit of visualisation imagery which we touched on earlier today as well. Six days before, again still practise, practise the events, or elements of the events if they’ve been released. Same stuff for the movement prep. Same stuff for your nutrition. Keep going with the sleep patterns for the mental stuff. Keep going with your strategy and visualisation. We start to get a little bit closer. Five days out we should start avoiding these high neuromuscular fatigue rating things like power lifting, strength work, Olympic lifting, high rep posterior chain work. Because when you fatigue in that posterior chain through high rep stuff, it’s quite hard to let that recover. Still practise events, practise individual elements of the events. Everything else here is the same. Movement prep, nutrition, and mental work.
– It’s 30-60, there was a typo on that previous slide. Okay, sorry. Yep, 60 of the glucose, 30 of the protein. Four days out, you can now start to avoid monostructural, run, row, swim, cycle-type continuous cardiovascular work as well. Stuff that’s hundreds or thousands of repetitive contractions, which may take you a long time to recover from. Olympic lifting drills will now be removed as well. Everything else here is the same. Keep going through following those steps for movement prep, nutrition, and your mental stuff. Three days out, no training unless the net gain of that training is more than what you would lose from intensity and exercise. Two days out, avoiding all intensity. Still going through, even though you’re not training, doing your movement preparation stuff, still keep going through and getting those sleep patterns correct. The day before the event, the same stuff. Still go through, get your movement prep done. You’re preparing for the competition so your body is feeling really good and keep the intensity down and sleep as best you can.
