Your Complete Guide to Competition Prep
Competition week is here, and your team is ready to throw down this weekend. Whether it’s your first MMF team event or you’re a seasoned competitor, having a solid preparation strategy makes the difference between showing up tired and showing up ready to perform. This guide covers everything you need to know leading into competition day.
Training in the Final Week
The work is done. This week is about maintaining sharpness without accumulating fatigue. Keep your training volume low but intensity moderate. Focus on movement quality and technique rather than hitting PRs.
Practice the movements you know will show up: box jumps, burpees, wall balls, thrusters. Run through transitions if you know the workout format. Your body needs rest more than it needs one more heavy session.
Sleep and Recovery
Sleep is non-negotiable. Aim for 8 hours minimum in the nights leading up to competition day. If you’re nervous and sleep is difficult the night before, don’t panic – the two nights before matter more.
Keep your recovery work simple: light stretching, foam rolling, and walking. Avoid introducing new recovery methods or treatments this week. Stick with what your body knows.
Nutrition Strategy
Eat familiar foods. This is not the week to experiment with new meals or supplements. Focus on consistent carbohydrate intake to keep your glycogen stores topped up.
Hydration starts now, not competition morning. Drink water consistently throughout the week. On competition day, sip water between events rather than gulping large amounts at once.
Pack snacks you’ve used during training: bananas, rice cakes, energy bars. Keep them simple and easy to digest between heats.
Mental Preparation
Visualize your performance. Walk through each workout in your head. See yourself moving efficiently, pacing smartly, and supporting your teammates.
Remember: nerves are normal. Channel that energy into focus rather than letting it drain you. Trust your training and trust your team.
Competition Day Checklist
Pack your bag the night before: shoes, socks, wrist wraps, tape, snacks, water bottle, change of shirt. Double-check you have everything.
Arrive early. Give yourself time to warm up properly, check in with your team, and settle your nerves. Rushing creates unnecessary stress.
Warm up thoroughly before each workout. Don’t skip this because you’re tired or the schedule is tight. A proper warm-up prevents injury and improves performance.
During the Event
Pace yourself intelligently. The first workout sets the tone, but going out too hard will cost you later. Start controlled and build as you find your rhythm.
Communicate with your team. Call out transitions, encourage each other, and stay connected throughout the workout. Team events are won through cohesion.
Between events, keep moving lightly. Walk, shake out your arms and legs, stay loose. Sitting down for too long will make you stiffen up.
Post-Competition Recovery
After your final workout, cool down properly. Walk it out, stretch, and let your heart rate come down gradually.
Refuel within 30-60 minutes. Get carbohydrates and protein into your system. Your body needs to start the recovery process immediately.
Take the next day off completely. Let your body rest. When you return to training, ease back in gradually rather than jumping straight into heavy volume.
The Bottom Line
Preparation is about doing the small things right: sleeping well, eating consistently, staying hydrated, and trusting your training. You’ve put in the work. Now execute with confidence and have fun out there.
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