Preparation for competitions. How to prepare for a competition A set of exercises to prepare for competitions

Competition is the most crucial moment in the active preparation of a kickboxer. The result of hard and sometimes painful training. The very moment that forms and reveals technical and tactical errors in a fighter’s training.

Sometimes an athlete's first entry into the competitive ring can decide his future fate. So take this event seriously and I'll give you some championship tips.

The competition schedule is drawn up in advance, which allows coaches to plan the kickboxer’s year-long training in such a way as to bring his physical indicators to maximum values. That is, the athlete feels a maximum surge of strength, and the results of tests and medical analyzes confirm the excellent health and physical condition of the body.

If you have any illness, you are prohibited from competing. The painful condition depresses the kickboxer, he loses confidence and cannot properly tune in to the fight. Not to mention the possibility of more serious injury. There is no need to hide your discomfort. Tell your coach about this. He will make the right decision.

Special preparation begins 10-15 days before the competition. It consists of technical, tactical, physical training and. By this time, the athlete should already be in his highest athletic form. And for 10-15 days the task is to maintain this form.

It is not recommended to start learning new technical and tactical techniques these days. It is better to hone already practiced actions and maintain speed and endurance.

You should also not violate the established rhythm and form of training. You can use all the same exercises as in regular workouts, just reduce the load by half. should be light and more in a freestyle (“freestyle fight”).

2-3 days before the tournament you cannot stop training. Disruption of the usual rhythm has a negative impact on athletic fitness. Maintain your tone with light and non-tiring exercises. For example: a short jog, a warm-up, a round, a round of shadowboxing and 2-3 rounds of light sparring.

The competition environment is different from usual training. The atmosphere of solemnity that accompanies competitions (spectators, judges, presentation of participants, video shooting, etc.) has a negative impact on the kickboxer.

The fighter begins to worry about the upcoming fights within a day, or even several days. Depending on the character, this outwardly manifests itself in different ways: someone withdraws and becomes silent, while others, on the contrary, chatter incessantly. Most people lose their appetite, their body weight decreases, for some, the function of the digestive system is disrupted, signs of an imaginary illness appear, and the temperature even rises. Some people get into conflicts with their comrades and get irritated over any reason. In such cases, there is a high probability of “burning out” before the fight and entering the ring constrained and indecisive.

Therefore, give a special place to the psychological attitude in preparation. And to a greater extent this falls on the shoulders of the fighter himself. But the beginner does not know what to do. Advice from more experienced fighters and conversations with a coach will lift your spirits and give you confidence in your abilities.

I'll tell you how I behave before competitions:

• I don’t miss training;
• I follow (I go to bed no later than 23.00). Rest is needed for recovery and it is better to sleep at night (about 8 hours);
• Walks in the park allow you to take your mind off the upcoming competitions and not worry ahead of time;
• Following a normal diet allows you to control your weight so that you don’t have to lose extra pounds in the last days;
• As I get closer to the competition, I reduce the training load;
• The night before the competition, lying in bed, I visualize scenarios for the development of the upcoming fight. Definitely with my victorious ending;
• Two hours before the competition, I carefully put my uniform in my bag and wrap up clean bandages. I lie on the bed for half an hour with my eyes closed, set a positive mood and again visualize the fight, working out the smallest details, as if programming my brain;
• I leave home or hotel in such a way as to arrive at the competition site 30 minutes before the start;
• In the locker room I slowly change into my training uniform;
• I do a warm-up for about 20 minutes. It allows me to fight negative emotions, excessive anxiety before a fight and prepares me psychologically;
• If I have to wait a long time for a performance, then five minutes before entering the ring I warm up again. The warm-up includes regular general physical exercises to warm up and special kickboxing exercises to tune up.
• Jitters are always present, but I have learned to channel them into combat. Although I still feel like going to the toilet before a fight.
• I already enter the ring confidently, ready to win, but, nevertheless, I evaluate my chances and the chances of my opponent. Respect for an opponent is inherent in real fighters.

Regardless of the outcome, each new fight provides an opportunity to improve your skills. Participation in competitions is a step forward, that invaluable experience that turns a boy into a man, from a beginning kickboxer into a real fighter!

Preparing for competitions, regardless of the type of sport, is quite labor-intensive work that requires considerable effort. It is very important to understand how to properly prepare for competitions. The time remaining before the start of the competition should be devoted to training as much as possible. Moreover, preparation is important not only physical, but also psychological, because for any sport the main thing is the moral state of the athlete. This will bring success in the future.

During the preparation period, any minor mistake made (for example, an incorrectly selected amount of work, failures in diet, rest, etc.) directly during the competition can cost victory or even the health of the athlete.

Professional athletes know how to properly prepare for competitions. For example, it is important to gradually reduce the load 7-10 days before the start of any tournament in order to restore the body and all its capabilities. Typically, during the night's sleep, the mental and physical aspects of the athlete should be fully restored from the training day before the competition. After all, a reduced load will help improve the functioning of the central nervous system and make the athlete more concentrated.

General recommendations for preparing for competitions in any sport

What to do and how to prepare correctly for the upcoming competitions? We suggest studying the general rules for preparation, which consist of the following:

How do you prepare for swimming competitions?

How to prepare for a swimming competition to get the most out of your efforts? There are some not very complicated rules, thanks to which the competition will take place without unnecessary problems:

Features of training in kettlebell lifting

Important! Before preparing for kettlebell lifting competitions, it is important to go through such stages as general and special preparation.

All periods of preparatory training should include gradualism. That is, from minimum loads to maximum.

The period of general training is the time when the athlete will pay attention and effort to his physical qualities, for example, gain endurance, strength, perform exercises to develop the respiratory system, etc.

For general training, a lesson plan is drawn up, which will include running, working with skis, working with weights and more. But the greatest attention should still be paid to loads to increase strength and endurance.

One of the main points before preparing for kettlebell competitions is a set of exercises developed together with a trainer to improve physical strength, strengthen the muscles of the lower and upper extremities, and back muscles. This depends on the individuality of each organism and the quality of muscle mass development; some athletes have better arm function, others have better legs. Training is necessary to improve an athlete's weaknesses. A trainer will help you create a special program.

Some rules of the preparatory stage before a running competition

Important! Choose quality shoes.

How can a runner most effectively prepare for a competition? First of all, you should decide on comfortable and high-quality shoes, because this is the guarantee that training sessions and competitions themselves will not harm your feet. This is a simple point in preparation - you need to visit a specialized sports store and choose a suitable pair of shoes.

To better understand how to prepare for running competitions, you need to create a training schedule that is convenient for you. This plan should include long-distance running (this will help improve endurance) and short-distance running, cycling, swimming and various strength-building exercises.

To prevent running from becoming initially exhausting, you should correctly distribute the pace during the race. There is no need to start running at full speed from the start; it is better to hold back the maximum jerk for the finish.

Training sessions usually begin with minimal loads, after which the difficulty and time are increased.

How to prepare for a running competition on the main day? Firstly, you should get a good night's sleep, give your body a chance to rest after grueling training, and secondly, on the day of the competition you should not introduce anything new into your regime, this applies to both food and warm-up elements.

There are simple rules on how to prepare for competitions on this day. They are as follows: a good high-calorie breakfast (it is better to eat all those dishes that are usually used on the day of training), psychological attitude, and most importantly - do not forget things that may be needed at competitions.

Important! Following a clear training plan will lead to good results.

Many strength sports athletes, in addition to general recommendations, which consist of a proper training program, nutrition and general regimen, should pay attention to the vascular system and liver before preparing for competition. After all, they bear a lot of stress, so it is very important to support the liver and blood vessels, and this can be done by any method suitable for the athlete, for example, use olive oil with lemon juice, for the vascular system you can try sorrel or fish oil.

In addition, I would like to add that preparing for a bench press competition, like any other, can only be done by following a plan drawn up according to a clear scheme by an experienced coach who knows the strengths and weaknesses of the athlete.

Therefore, the answer to the question of how to prepare for competitions is - everything is in your hands! The main thing is to make every effort in training sessions to easily surpass your opponents in competitions.

Triathlon is a sport for those who are strong in spirit and body. The discipline includes swimming, cycling and running - all in continuous sequence. It’s not for nothing that such competitions are called the lot of “iron men” - not everyone can complete the distance from start to finish.

Let's look at the specifics of preparing for competitions, including equipment and finding the right coach. Preparation is the key to victory and constant improvement of your results.

How to choose a coach?

Many beginners ask the question of whether it’s worth looking for a coach at all. The logic here is clear - a person swims, runs and rides a bike well, it would seem, what is there to train? But the secret of triathlon is precisely the sequence of methods for completing the distance. You can be as good as you like in any of the listed sports, but combine these three disciplines and your body will present you with not the most pleasant surprises.

The main thing that training with a trainer gives is the ability to calculate strength, cover the distance correctly, and target specific muscle groups. This is why masters who are able to pass on their skills to others are valued so highly. You should choose based on the following rules:

• Always meet or speak with a specialist in person. Preparation involves serious stress on the body, it is important that there is an adequate person nearby, a good psychologist. If you don’t get along with the coach from the first meeting, then you won’t be able to master the program.
• Find out information about the person’s merits in advance. It makes no sense to train with people who don’t know triathlon from the inside. Many eminent specialists prepare teams that can boast of prizes even at international competitions. A good mentor is proud of the success of his students - he often collects a portfolio indicating the starts and level of places occupied.
• Review reviews. Forums and third-party sites often gather a lot of opinions about coaches. If a person is negligent in his work, it will be immediately obvious.
• Find out where and how the training will take place. A person must have a good idea of ​​the technical equipment of the future base.

What can a good coach teach you?

• Swimming. You will learn to navigate correctly in open water, quickly put on a suit, and swim in a group. An equally important element here is psychology. Often a person, when he finds himself at a distance for the first time, experiences fear. The coach knows how to deal with him. It is important that preparations are carried out for different conditions - they will tell you how to swim at dawn, in the rain, with different levels of water waves.
• Bike stage. The coach will help you move correctly in the group and fight for first place according to all the rules. It tells about the correct position of the athlete, the work of muscles, methods of alternating loads on the body - all this is very important in the process of moving at selected speeds.
• Run. With a trainer, you will learn what hydration and nutrition should be, how to change the pace and stick to it throughout the entire distance.

We advised training with those who have already completed the triathlon distance in their own experience, because such people know a lot of useful life hacks. For example, how to quickly change into a suit so as not to waste time or how to pack your equipment correctly. They will help you choose everything you need to complete the distance, and advise you on the right brands and types of things.

About the issue of choosing equipment

1. 1. Swimming stage. Competitions are held in open water, and this imposes its own requirements for the selection of equipment. You will need:

• Wetsuit. A properly selected suit helps you swim faster and warm your body even in cool water. You should not order a suit remotely - you need to try it on, see how you feel such a new thing on your body. The purchase should fit your body well, not restrict movement and not rub. We recommend that you pay attention to companies producing wetsuits such as Orca, Blueseventy, Tyr, Zeroth. The choice is limited only by your budget.
• Starter suit. Sometimes there is a danger that starting in a wetsuit will be completely prohibited. This happens when the water temperature rises above 22 degrees. Swimming in a suit in this case can lead to heatstroke. You can use a separate or one-piece starter suit. Using a speedsuit can also be a good alternative. The manufacturers to choose from are the same ones that were previously described above.

We recommend choosing suits with small pockets. This helps to conveniently place jars of gels on the body.

• Petrolatum or other types of lubricant. It is worth purchasing a product, for example, from Body Glide so that the wetsuit does not chafe. Vaseline is often applied to the neck area.
• Glasses. Helps protect eyes from water. It is important that buying any glasses is not the best solution; you need to choose them. Glasses should fit snugly to your head. A good solution would be models with silicone frames - they will not rub or let water in. It is best to try on glasses when purchasing - this is necessary to see how they sit on the bridge of your nose. It is worth buying a special spray along with your glasses – it will provide protection against fogging. There is a liquid with the same function - the glasses are treated on the eve of the start.
• Heart rate monitor. Shows your heart rate status. It is very important to monitor this parameter while passing the distance. Choose those waterproof models with a bright display and a comfortable strap to put on your hand.
• Swimming cap. This element of the sports wardrobe is most often given out by the organizers themselves at the start. It is best to purchase your own hat so that it does not rub or press on your head. It is worth having two caps - one made of silicone, the other made of neoprene. The neoprene version is great for swimming in cold water - it helps not to catch a cold. For protection, buy additional earplugs - under your hat they will provide an optimal level of sealing.

1. 2. Bicycle stage. Immediately after the end of the swim, the athletes find themselves on the cycling track. And here there are a lot of nuances and requirements for equipment. For example, you need to change clothes very quickly so as not to waste precious seconds.

• . You can write a separate multi-page article about choosing a bicycle. Let's briefly look at the main selection factors:
• The main guideline is your height. The bike should be comfortable to sit on. If it is not selected according to height, there is no need to talk about any comfort. First of all, the distance along the inside of the leg to the interpedicle changes. It is important to take measurements without shoes. After this, the size of the frame will be determined. This is easy to do - you need to multiply the previously obtained crotch height indicator by 0.665. After this, we subtract 2.5-3 cm from the resulting parameter and obtain the required frame size. In the table below we present approximate size indicators:

	Your height (cm) Recommended frame size (cm)
155-165	48-51
165-170	51-53
170-175	53-55
175-180	55-58
185-190	61-63
190-195	63-65
195-200	65+




Once you know the frame size you are looking for, you can select the bike itself.

• Choose the right frame material. The better the frame, the stronger and more durable your bike will be. The running properties also depend on this element - you need to make your choice wisely. There are several main types of manufacturing materials:
• ♦ Steel. The standard material option for creating this type of product. Sometimes a chromium-molybdenum alloy is used. With such dimensions it is very comfortable to ride. But there is also a minus - they are heavier than competitors and under heavy loads they can lose the required level of stability. If you choose a bicycle with a steel frame for triathlon, it is better to opt for premium models.
• ♦ Aluminum. If you switch to an aluminum frame from a steel bike, you will immediately feel the increased rigidity. On the other hand, such material is not subject to corrosion. Use a model with an aluminum frame very carefully. The main reason is the ease of damage. You may fall and the frame will bend slightly. Buyers should set their priorities and determine whether light weight is important to them or whether reliability is a priority.
• ♦ Carbon. Most triathlon pros choose bikes with carbon frames. It is clearly adjusted to a person’s driving style and reduces the load on the muscles. If you are buying a vehicle with a carbon frame, you should choose only products from trusted suppliers, avoiding cheap Chinese consumer goods.
• Don't forget about the wheels. Models with tubular and clincher wheels are available. The former give a smoother ride, but are more difficult to replace if there is a puncture on the track. Clincher models change much faster, but they have worse shock absorption. Tube models are more common among athletes, because in big cycling a person often changes not just a wheel, but the entire bicycle, so as not to waste time. In triathlon, this opportunity is rare. We advise you to personally ride models with the first and second equipment options to understand where you feel more comfortable.
• When choosing a wheel, pay attention to the rim. They are often made of carbon and aluminum and differ in profile height. Available in low, mid and high profile. We recommend that you pay attention to models with an aerodynamic profile. They will help you achieve better acceleration and keep you on the track well. It is worth choosing products from manufacturers such as Mavic, Fulcrum and Lightweight - they are in demand among professional cyclists and those who ride the triathlon routes.
• Attachments can make the distance easier. Attachments refer to the control system, as well as your bike’s transmission, brakes, and pedals. Pay special attention to the saddle - it is important that the fit is truly comfortable. Good seats are produced under the brands Selle San Marco, Selle SMP.
• A lot depends on the pedals in a race. A good option would be to buy contact pedals. The rider's foot is secured to them - this will eliminate the possibility of accidental slipping while moving along the track.
• Shoes. For triathlon, shoes with velcro are best. This will help you put them on and take them off much faster while moving. Some models have a special hole in the sole area - it helps
• Helmet. There are only two requirements for a helmet. First, it should be the right size for you, second, the design should have a special adjustable fastener.
• Repair kit. You should not go to the track without a repair kit - anything can happen. Such a kit should contain:
• pump or air cylinders for inflating the wheel;
• spare camera;
• installations;
• camera patch;
• multitool with a squeezer (in case the chain fails).

1. 3. Running stage. One of the simplest in terms of equipment. You will need to have with you:

• Sneakers. It is best to choose the sneakers in which you have been training recently. Everything here is standard in terms of choosing running shoes - good shock absorption, true to size, proper foot support. We recommend that you do not skimp on this attribute and buy sneakers that are truly comfortable. It is best to replace the laces with special tightening elastic bands - this way you won’t have to waste time.
• Cap. Sometimes, instead of a cap, triathletes prefer regular visors that fit on the head. It is better not to run without a hat on a sunny day, because accumulated fatigue can have serious consequences.

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Preparation for competitions

One of the most frequently asked questions by students is: “How can I prepare for competitions?” The best way to prepare for a competition is to follow a plan created by an instructor or coach. If you are a top-class competitor, everything must be scientifically proven and all you have to do is train and perform. However, if you are one of the thousands of local competition competitors, then you are responsible for creating some or all of your pre-event training plans.

The very first thing you should do is determine the level of competition you are preparing for and how much time you have. Ideally, for local competitions, a few months are enough to get in shape. You can improve your skills to the required level by spending about 2 months on general practice and a month on specific sparring techniques and strategies. However, for international level competitions planning must begin at least one year in advance. Once you've decided on your competition level and training time, you can create a customized plan.

For international level competitions, the first type of training you should undertake is essential physical preparation. It includes: plastic exercises (rhythmic gymnastics), running and lifting weights. At the beginning of your competition preparation regimen, your daily training should consist of 70% general conditioning and 30% fundamental technical element practice. Ideally, this plan continues for 4-8 weeks to achieve the proper physical condition for competition.

The next stage of preparation consists of sports-specific training—improving the physical condition of individual muscles used in the competition. For martial arts, this means explosive alternating sparring, target drills, heavy bag speed work, stretching, step training, and sport-specific strength training. During this period, 50% of the training time should be devoted to physical endurance and 50% of the time to skill development.

After 4-8 weeks of the sport-specific training phase, the focus should expand to technical practice. This practice includes free sparring, target work, and heavy bag work to strengthen reflexes of individual skills and speed. In this phase of training, 30% of training time should be devoted to physical endurance and 70% to the development and improvement of skills used in competition. This stage should take a period of time at least equal to the time spent on the previous 2 stages. If additional time is available, it should be spent expanding the technical preparation phase.

The final phase of competition preparation consists of improving mental preparation and strategy. During this time, in the weeks leading up to competition, the athlete must have a solid foundation of skills. In the last weeks, there must be a playful element. The athlete must remain focused and avoid injury (illness). At least one week before competition, all hard contact training should cease and the athlete should conserve energy for competition day.

On race day, try to arrive on time (well in advance) for registration, weigh-in and warm-up. If you are speaking in the afternoon (afternoon), bring water or juice and a snack to keep your energy levels up. After registering, go through your plan and review your most important techniques.

If you know when you are competing, plan to start your warm-up approximately 30 minutes before the start of the match. If you don't know when you're performing, as is often the case in competitions, try to remain cool and collected. If you win the first fight, you will most likely have to compete again. Take a few minutes to relax and cool down after a bout, then ask your coach what you did well and where you need to work harder in the next bout. Pay attention to injuries sustained during the fight (bandage or apply ice). 15-20 minutes before the fight, start preparing physically and mentally. Follow this pattern until the competition is over.

Although every competitor eventually develops his own pre-competition training pattern, this framework will help you get started in your own training regimen. Always keep your training goals in mind and strive for consistent, measurable improvement on your path to competition.

Running preparation is extremely important. It is this that determines your potential ability to show a certain result at a distance. However, if you do not perform some simple steps before the start, then you can, despite excellent readiness. At the finish line, show a result that is much weaker than your potential capabilities. And all because of some little things. In this article we will talk about 10 points that you must complete or at least try to complete before the start in order to show your maximum result at the race.

1. Eat before the start

You need to eat 1.5-2 or even 3 hours before the start. It could be some kind of porridge, for example, buckwheat, pearl barley or oatmeal, pasta or potatoes. These foods are rich in carbohydrates, which are the main source of energy. And if you stock them correctly, then it will be much easier for you at a distance.

The main thing is to clearly know how long it takes for you to digest such foods. Since everyone’s body is different, and for some, an hour and a half is enough for not a trace of food to remain, while for others, it will take at least 3 hours for someone’s stomach to digest the morning portion of buckwheat porridge.

2. Have a good rest

Be sure to get a good night's sleep and rest before the start. Don't make unnecessary movements. Don't go out on the evening before the start. Better lie down, lie down, think about tactics for tomorrow’s race. The strength will be useful to you, and every kJ of energy will be important.

3. Dress properly

Make sure you have the right equipment for the race in advance. If it's hot summer, then shorts, a synthetic T-shirt, maybe a wristband and a cap. If it's cool autumn or spring, then a long-sleeve sweater, leggings or shorts, maybe even thin gloves, glasses. In winter, a hat, gloves, windbreaker, tights or sweatpants, respectively.

In general, check the weather forecast in advance and dress for the weather. If you run in warm sweatpants and a windbreaker in the heat, your body simply will not be able to cope with the overheating, and even if you do run, it will be in a very bad time. Conversely, in cold weather, especially minus, running in shorts and a T-shirt will cause the body to spend too much energy on heating the body, instead of putting it into running.

4. Wear the right shoes

The right shoes are just as important as the right clothes. Run only in proven running shoes. In summer, use lighter sneakers with good traction. On dirt and in winter on snow, it makes sense to run in sneakers with an aggressive tread, which is used in off-road running.

5. Warm up correctly and in a timely manner

Not warming up doesn't necessarily lead to injury. Especially when we are talking about a long run, where the pace from the very start is not very high, and the lack of warm-up will not harm the body in any way, since the first kilometers of the distance will be a warm-up for the body.

However, the lack of a warm-up will worsen your results due to the fact that instead of running from the first meters of the distance fully and correctly, you will be warming up your body for the first kilometers, which should have already been warmed up.

Finish your warm-up no closer than 10 minutes before the start. To have time to restore breathing and pulse. But at the same time, not “further” than 15 minutes, so as not to have time to cool down.

6. Calculate your average running pace in advance.

It is important that you understand from the first meters of the distance at what pace you need to run. You can calculate this pace based on your training indicators, or some control intermediate starts. The ideal running tactic is to run evenly. Try, based on your knowledge of the route’s topography and weather conditions, to calculate this average pace, which will be enough strength for you until the end of the distance.

Otherwise, a too fast start will knock you out long before the finish line and you will have to crawl through the final kilometers of the distance. Or a too weak start will not allow you to catch up on the time lost in the starting kilometers, and the final result will be worse than planned.

7. Go to the toilet

Your body probably knows this better than you. But it would not be amiss to remind you that under no circumstances should you restrain yourself. Moreover, it’s better to go in advance. Because the closer to the start, the more people want to take a seat in the coveted booth. And if there are many participants in a competition, there may not be enough toilets for everyone. Therefore, it is better to go when there are still places available.

8. Study the route map

Before the start, you must clearly understand what the terrain of the route is, at what kilometer you will experience an ascent or descent. Where will the turns be, where will the food stations be, where will the finish be?

To do this, carefully study the route map. Ask those participants who know the route about its features. Without knowing the terrain, you can incorrectly calculate the average speed, and when you encounter an unplanned hill, you can lose your tactics. Without knowing exactly where the turn will be, or how it will be marked, you can simply run past it and accumulate more kilometers than necessary.

9. Cover calluses and lubricate potential chafing areas.

If you periodically experience calluses and chafing after running, then take care in advance to avoid their appearance during competitions. Cover all problem areas with a band-aid or lubricate with Vaseline.

10. Develop your route nutrition plan

Find out the exact location of food points along the route and create a personal nutrition schedule. During training, you must empirically determine how often you need to drink or eat so that your body does not feel hungry or thirsty. And based on these experimental data, calculate the diet and drinking regimen for the competition.

These 10 points will help you be fully prepared before the start. If you've trained well, following these simple rules will help you perform to the best of your ability. And ignoring these rules can undo all the efforts that you made when you went to training.