Over the last 5 weeks you would have been tested on your skills, strength, endurance, speed and mental fortitute.
You may have surprised yourself in your results, or you may have realised some areas need more work.Regardless of your final ranking you should have some new goals to put in place for the year ahead.
Before you start trying to make wholesale changes to your training, here are a few tips to make sure you are ready for next years games:
1. Make a list of the exercises you need to work on and set yourself realistic short term and long term goals for each. E.g. Muscle Up – Short term goal (3 months) = 10 unbroken ring dips and 10 unbroken kipping pullups + practise ring transitions 3x a week. Long term goal (6 months) = one muscle up on rings with false grip. Next year (12 months) = 5 consecutive muscles ups with turnout.
2. Prioritise your goals and only focus on one-three exercises at a time. Give preference to goals that can be completed in a short amount of time first to help build your confidence, before tackling projects that will take a longer amount of time. E.g. Making adjustments to your rowing technique first will show almost immediate benefits, then after a few weeks concentrate your efforts on improving your snatch technique which will be a much slower process.
3. Make a consistent shedule to practice the movements and stick to it. E.g. Double Unders = practice 2mins in my warm up 3x week, recording my total reps each time.
4. Ask for help. Let the trainers know what your goals are and seek their advice in programming. The other clients can also be a great help, as it is likely they are trying to work on the same exercises as you!
Post your new goals, lists and training plans to comments!