Train Smarter, Not Harder – Peak Like a Pro 🏆

Read Time: 6 mins ⏱️

Training for a Big Event – The Smart Way

Next week, we’re off to Miami for Wodapalooza – one of the most intense competitions in the CrossFit world, to support second fittest on earth Debbie O’Connell (follow her here)

Athletes from across the globe will be showcasing peak performance, and while not everyone competes at this level, training like a pro is something anyone can do.

And I want to share my coaching tips on peaking at the RIGHT TIME!

So, whether you’re gearing up for your first 10K, a marathon, or just aiming for personal fitness goals, the principles of elite preparation apply to all of us.

The ‘BIGGEST SEVEN PRO NUGGETS’ to train smart💪

1. Work Backwards from the Big Day 📅

Elite athletes start at the finish line – and work backwards.
Set your event date, then plan out your key milestones leading up to it.

Break your timeline into phases: strength building, skill sharpening, and tapering for peak performance.

Why it works: Mapping out your journey prevents burnout and ensures you’re progressing at the right pace. 🎯

2. Listen to Your Body – Regular Check-Ins 🛠️

You wouldn’t drive a car without regular maintenance – treat your body the same way. Regular massages, mobility work, and accessory strength, sleep, all highlight small issues before they become big problems.

🔹 Aches or stiffness? Address them early.
🔹 Regular mobility sessions keep you moving smoothly.

Pro Tip: A monthly massage isn’t a luxury – it’s smart training. 💆‍♂️

3. Recovery = Progress 😴

Training hard is important, but rest is where the magic happens.

Here’s what to do:

• Deload every 4-6 weeks. Reduce intensity to avoid burnout.

• Sleep 7-9 hours – your muscles rebuild during deep sleep.

• Active recovery (like yoga, walking, swimming, movement without intensity) promotes circulation without strain.

Pro Tip: Never skip rest days – they’re part of the program. 🧘‍♀️

4. Real Life Happens – Adjust 📆

Holidays? Work trips? No problem.

🔹 Travel next week? Bring workouts forward.
🔹 Use holidays for light recovery – walk, swim, or stretch.

Pro Tip: Athletes shift their schedules, start the cycle earlier, adapt their week BUT not abandon them.

5. Flexible, but Committed 🔄

Miss a session? Don’t sweat it. Training is about consistency over time.

Pro Tip: Focus on habits, not just schedules. Show up 80% of the time – that’s enough to see real results.

6. Fuel for Success 🍽️

Training requires the right fuel. Eat to perform.
🔹 Protein post-workout (30g+) to aid muscle recovery.
🔹 Hydrate – 2-3L a day to stay sharp and energised.
🔹 Don’t fear carbs – they fuel your training.

Pro Tip: Your body needs energy to thrive – treat food as part of the plan. 🥗

7. Train Your Mind 🧠

The body follows where the mind leads.

🔹 Visualise success. Picture yourself completing the event.
🔹 Simulate pressure by recreating competition-like conditions.

Pro Tip: Confidence grows from repetition – train mentally and physically. 🏆

Whether it’s a local race or personal milestone, treat your body like an athlete. Peak at the right time to achieve your goal!

👉 What’s the next goal you’re working toward? Plan smart, train hard – and rest harder.