Competition Preparation

Douglas Esposito Coach's Corner

III. Event or Competition Preparation

The third goal that showed up in many people’s personal goals fall under what I would call Competition Preparation. Whether it’s the CrossFit Open, Tough Mudder, Spartan Race, SuperFit, a Brazilian Jiu-Jitsu tournament, wrestling meet, Weightlifting meet, Thai fight, triathlon, or MMA fight, we have a process here at Vanguard Gym that will prepare you for most goals. I will review our action plan process for each here below.

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A. Tough Mudder, Spartan Race, or Triathlon

1. Figure out how long the course is and establish that as your training distance.
2. Print out a monthly calendar for all the months between now and your event.
3. Bring this in and talk with Coach about balancing CrossFit with supplemental running, bicycling, or swim work. How much will depend on your specific event and requisite training distances. We will back-plan a progressive and reasonable approach for your event.

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4. If you are preparing for an obstacle race you need to spend extra time twice a week working on your rope, wall, and net climbing. Pull-overs, the college-boy-roll and other gymnastics movements should be mastered as well.
5. Don’t miss training Sundays and Thursdays. Try to take Wednesdays and Saturdays off.

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B. The CrossFit Open

Our programming will prepare you for the Open. It is specifically supports your skill development, strength, endurance, and other needs for doing as best as you can on the open workouts.

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C. SuperFit or other CrossFit competitions

1. Get to the point where you can handle the extra work in blue on the website. This will take extra time.
2. Start off in the scaled divisions
3. Chose competitions that other people at the gym are doing so you can get support from your team, coaches, and programming.

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D. Brazilian Jiu-Jitsu Tournament

1. I advise most people to train for at least 8 to 16 months before their first BJJ competition. This gives you a chance to see the basic curriculum at least once or twice, so that you at least have a clue about what you will be seeing at the tourney.
2. Attend a local tournament as a spectator supporting your team at least once before you compete. This allows you to see what type of competition you will be up against, how crowded and chaotic it can seem, and how you really have to pay attention to know which mat you will be on.
3. Be spending the whole hour of intermediate class rolling, drilling your A, B, and C games, practicing your takedowns and guard jump counters.
4. A little conditioning or CrossFit goes a long way.
5. You are required to have a Vanguard patch on your competition gi (or on all your gis you wear at the gym if you are a blue belt or above) and if you are competing in no-gi, you need to wear a Vanguard Gym rash-guard as well. The Vanguard shorts are optional (but sexy). We will be doing new shorts with the small patch sewn onto them on the left leg.

CAUTION: If you need to make weight for a competition or have questions about which weight class you should compete in, talk to Coach directly. DON”T ASK OTHERS FOR THEIR NUTRITION OR WEIGHT-CUT PROGRAM as they are highly individualized and adjusted to meet the needs of the athlete and the type of event they are competing in.

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E. Thai Fight

1. You must have a handle on basic attacks, defenses, and counters. The basics class teaches all of these. Once you have reached a decent level of proficiency in the basic class (usually a minimum of 6 months) then you may apply to Coach about joining the Advanced Striking class.
2. You should consistently train in the Advanced Striking class 2X a week (Monday night and Saturday morning) at least six months (usually more) before we talk about you getting a fight.

CAUTION: If you need to make weight for a competition or have questions about which weight class you should compete in, talk to Coach directly. DON”T ASK OTHERS FOR THEIR NUTRITION OR WEIGHT-CUT PROGRAM as they are highly individualized and adjusted to meet the needs of the athlete and the type of event they are competing in.

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F. MMA Fight

1. Do all of the BJJ tournament and Thai boxing preparation and then add wrestling and conditioning to the mix.
2. You need to be proficient at BJJ, wrestling, and striking, and putting them all together well at our Wednesday night and Saturday morning practices. If you aren’t consistent in your training, don’t even bother asking coach about taking a fight.

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3. We take fights and our reputation very seriously. If you are at Vanguard then you are part of a team. We produce great fighters, and have a proven process and record. Coach feels a moral obligation to prepare you for what you will come against in the cage. If you loose because the other guy was more skilled, stronger, or faster then that is honorable and OK. If you loose because we didn’t prepare you correctly and well, then that brings shame to Coach and the whole team.

CAUTION: If you need to make weight for a competition or have questions about which weight class you should compete in, talk to Coach directly. DON”T ASK OTHERS FOR THEIR NUTRITION OR WEIGHT-CUT PROGRAM as they are highly individualized and adjusted to meet the needs of the athlete and the type of event they are competing in.

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G. Olympic Weightlifting Meet

It’s been slow going, but our Oly team is growing. Most Oly lifters are on individualized programming that takes into account your personal progress and development needs. So if you are an Oly lifter, just let Coach know what meets you want to do and he will adjust your programming accordingly.

If you are a CrossFitter that want’s to do an Oly meet or spend some time concentrating on the lifts, talk to Coach and find the best approach or transition that will work for you.

CAUTION: If you need to make weight for a competition or have questions about which weight class you should compete in, talk to Coach directly. DON”T ASK OTHERS FOR THEIR NUTRITION OR WEIGHT-CUT PROGRAM as they are highly individualized and adjusted to meet the needs of the athlete and the type of event they are competing in.

I know this may not be all-inclusive, but it is pretty close. If you want to talk to Coach about competitions/events make sure you are following the action-plans above. If you think you are a special snowflake that these don’t apply to, you are probably wrong. If you are sure you are not wrong and are indeed a special snowflake then Coach has probably already spoken to you about your goals and action plans.

We are not only here to support you and your goals, but to help you be SUCCESSFUL in reaching your goals. Take advantage of our experience in your meaningful endeavor.