Turf Wars 2022 is only weeks away. Competing athletes have been hard at work with their training and nutrition prep to ensure they perform at their very best.

On this month’s IG Live of “The Breakdown” hosted by Coach Natalia, we sat with our in-house registered dietitian, Ryan Turner, Coach Yusuf, and 2019 Man of the House, Turf Wars’ Champion, Scott Grossnickle to learn insider training tips from the pros.

The Live’s summary is below:

Fueling

How does an 8-12 week competition prep differ from a 3 month body composition challenge? In the month leading up to the competition, what nutrition tweaks should athletes start making in their diets?

While tracking your macros, a good baseline is:

  • 0.5 gram of fats
  • 1 gram of protein
  • 1.5 gram of carbohydrates
    • all per pound of bodyweight

It is important that you are eating as close as you would closer to competition time.

  • Slowly increase carbohydrates & fiber
  • Increase hydration
  • Recover & rest

You want to avoid trying new things as you are getting close to competition. Try new things a few weeks ahead.

With respect to the night before, as well as Game Day fueling, what’s the best advice you can give our athletes in terms of intake / consumption, maintaining energy, hydration, etc.?

The night before, athletes should focus their nutrition as their pre-workout. Those who find themselves unable to eat the morning before competition, utilize the day before to get the carbohydrates in. You want to bring up the amount of stored energy.

Start increasing hydration in the days leading up to competition, with an increased focus of electrolytes. Sodium, magnesium, potassium, chloride, calcium, all necessary electrolytes to ensure your cells are remaining hydrated.

Training

What is the logical Turf Wars competition prep timeline look like?

  • Ideally begin training prep 8-12 weeks before competition day.
  • Look at the events of the competition and hone in on your weaknesses.
  • Give yourself time to build strength.
    • Early on in your preparation, spend more time on building strength. After a 4-6 week period of building strength, you can then work on translating that strength into power.

What aspects of our Strength classes are going to be beneficial to Turf Wars?  Is there a strategic way to stack Strength throughout the week based on Turf Wars prep?  

  • Notice your strengths and weaknesses;
    • For example, if you know you lack more upper-body strength, focus on upper-body strength classes earlier in the week, give your body a couple days to recover and translate that to a conditioning class to test that power.
  • Check out Training Tracks to see how best to stack your classes per week.

Much like there is a tapering period for endurance races (whether it be a triathlon, marathon, etc), training smart is obviously just as important as training hard on the Turf.  What is an intelligent taper period for something like Turf Wars?  Is it 100% rest/recovery or more so shifting to more low intensity movements/workouts?

As part of your training routine in the weeks/months ahead of a competition, you should find yourself going down in volume 2-3 weeks before the event. The taper period will be in the week leading up to game day. You do not want to do anything that will drastically change how you perform. You want to give your body as much opportunity to recover and rest, so on day of you are ready to give it your all.

The week leading up to competition, incorporate other lower intensity movements such as yoga or mobility work to assist your body in recovery for competition.

Post-Competition Recover

In terms of post-competition recovery/come down, is there any strategy to adjusting nutrition consumption, training, etc.? Assuming there’s a period of ‘treating yourself’ after completing such an intense but rewarding competition.

After the competition, many athletes may not feel hungry. But make sure you eat something. You just performed. Your body needs to refuel.

Remember the Four “R”s of Recovery: Restore, Replace, Repair, and Rest

  • Restore the electrolytes & fluids you lost
  • Replace the carbohydrates burned
  • Repair your muscles with protein
  • Rest with a good nights sleep

Have a protein drink, get some carbohydrates (fruit is a great option), and rehydrate best you can.

After refueling, find some type of movement to help your body’s recover. You are most likely going to end up a bit sore from exerting yourself. Stretch your muscles, do low intensity movements such as riding a bike or going for a walk. These movements will go a long way in terms of being able to help you with the recovery process and as your body is repairing itself after an intense competition.

There is still time to register for Turf Wars 2022 and attend event specific workshops to ensure you are performing your very best on game day. Best of luck to all the athletes competing.

Not competing, but would love to cheer on your teammates? Purchase your spectator tickets here.

231 thoughts

  1. priligy reddit If it annoys her, neither of us is okay, eat fruit, Kate looked at the forest on both sides of the road, only dared to can canabis help lower blood pressure glance at the ten gorgeous carriages in the convoy from the corner of her eye, and nodded very slowly

  179. Just want to say your article is as astounding. The clarity for your publish is just great and i could suppose you are knowledgeable on this subject. Fine along with your permission let me to take hold of your feed to stay up to date with impending post. Thanks a million and please carry on the enjoyable work.
    fb balance enquiry

  182. cialis 5 mg cialis prezzo : an effective drug containing tadalafil, is used for erectile dysfunction and benign prostatic hyperplasia. In Italy, 28 tablets of Cialis 5 mg is priced at approximately €165.26, but costs differ by pharmacy and discounts. Generic options, like Tadalafil DOC Generici, cost €0.8–€2.6 per tablet, providing a budget-friendly option. Always consult a doctor, as a prescription is required.

  205. I savour, result in I found exactly what I was taking a look for. You have ended my four day lengthy hunt! God Bless you man. Have a nice day. Bye
    my Zain

  213. I think that what you composed made a great deal of sense. However, consider this, what if you composed a catchier title? I am not suggesting your information isn’t solid, but what if you added a title that grabbed folk’s attention? I mean %BLOG_TITLE% is a little vanilla. You should peek at Yahoo’s home page and note how they create article titles to grab people to open the links. You might add a related video or a related pic or two to get people interested about what you’ve written. In my opinion, it might bring your posts a little bit more interesting.
    my Zain

  215. What’s up all, here every person is sharing these know-how, therefore it’s good to read this web site, and I used to pay a visit this website every day.
    prepaid card inquiry

  218. работа для русскоговорящих девушек в Польше Стань вебкам моделью в польской студии, работающей в Варшаве! Открыты вакансии для девушек в Польше, особенно для тех, кто говорит по-русски. Ищешь способ заработать онлайн в Польше? Предлагаем подработку для девушек в Варшаве с возможностью работы в интернете, даже с проживанием. Рассматриваешь удаленную работу в Польше? Узнай, как стать вебкам моделью и сколько можно заработать. Работа для украинок в Варшаве и высокооплачиваемые возможности для девушек в Польше ждут тебя. Мы предлагаем легальную вебкам работу в Польше, онлайн работа без необходимости знания польского языка. Приглашаем девушек без опыта в Варшаве в нашу вебкам студию с обучением. Возможность заработка в интернете без вложений. Работа моделью онлайн в Польше — это шанс для тебя! Ищешь “praca dla dziewczyn online”, “praca webcam Polska”, “praca modelka online” или “zarabianie przez internet dla kobiet”? Наше “agencja webcam Warszawa” и “webcam studio Polska” предлагают “praca dla mlodych kobiet Warszawa” и “legalna praca online Polska”. Смотри “oferty pracy dla Ukrainek w Polsce” и “praca z domu dla dziewczyn”.

  219. Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?

  225. Thank you a lot for sharing this with all folks you really recognize what you’re speaking approximately! Bookmarked. Kindly additionally discuss with my web site =). We may have a hyperlink exchange arrangement between us
    Terrorism

Leave a Reply

Your email address will not be published. Required fields are marked *