Start with the lowest hanging fruit Look at your results from the Open and/or Quarterfinals. This Quarterfinals was great because the programming prioritized distinct attributes in each test. And there was good separation in each test. So it wasn’t about execution, there were real limiters in every test.  Look at your scores. 1. Your scores are pretty balanced. Time to get strong. 2. You have one score that was significantly lower than the rest. Find your lowest score. If 2 was your lowest score – time to get conditioned If 1, 3 or 4 was your lowest score – time to get strong How to get strong: SBD 2-3-1 squat-bench-deadlift weekly training frequency ~3–6 working sets of 1–5 repetitions each week per lift Use loads above 80% 1RM at an RPE of 7.5–9.5 Accessory Work 6-20 sets per muscle group per week 5-30 reps per set 2-8 seconds per rep (some kind of tempo, control the eccentric) Within proximity of failure – 0-2 RIR Conditioning High Intensity Conditioning 10 minutes or less 2-6 times per week Low Intensity Conditioning 45 minutes or less 3-6 times per week (depending on non-exercise activity) I prefer low intensity conditioning. Bias machines. Train strength fed and fresh. The more advanced you get, the more you need to get accurate with dosages. How to get conditioned: As much time as possible in HR Zones 1 and 2. If limited on time, you’ll do more high intensity in the off-season. How to do high intensity Use intervals more often than not – time trials are fine but for me intervals are superior because: More time at competition-relevant paces More time at those paces with lower RPEs Long >> Short Working Interval 5:00 >> :30 Aerobic work:rest ratios 1:1 or more Cyclical >> Mixed Test and Retest 10 Minute Assault Bike Just pick one and be consistent with it Retest every macrocycle (3 mesocycles) Frequency – as high as you can recover from How to know you’re recovering: -your performance in the sessions is improving -your desire to train is still present -your sleep quality is stable Frequency could be: -every other day -daily -anything above that – prioritize more low intensity conditioning Big Picture Off 20 days Competition Prep 70-100 days Base Training 245-275 days This divides into macrocycles, mesocycles and microcycles, which are divided into your training split.  There are tons of training splits to choose from, the point is to progress in each training day week after week.  This is where a lot of CFers train with too much variety and don’t know if they’re progressing.  Then at the end of a mesocycle (3-6 weeks) take a deload week, during which you do half the volume of the last week of the mesocycle.  Then repeat.  Stick to your priority for a macrocycle (3 mesocycles) then retest and reevaluate.