Here’s 11 ways to make sure you’ll perform well in your next calisthenics competition👇
Let's go through them one by one 💪
1. Optimize Diet & Hydration🥯🥤
Make sure you have sufficient energy on competition day and avoid drastic weight changes. If you plan to adjust your weight before a competition, always do so in consultation with a professional. If you're aiming for marginal performance gains, supplements can be a useful addition. Our Performance Drink contains all the essential supplements needed by serious athletes.
2. Prioritize Sleep💤
A single poor night of sleep immediately before competition will not significantly impact performance. However, several nights of inadequate sleep in the days leading up to the event can harm your performance. Feeling nervous and sleeping poorly the night before is completely normal - focus instead on getting good-quality sleep earlier in the week.
3. Prepare a Food/Snacks Plan📝
Competition formats vary widely depending on the discipline, duration and number of performances. In general, it's wise to bring snacks - or even full meals - with you. We recommend planning exactly when to eat each item, e.g. a banana between rounds one and two, followed by rice cakes before round three.
4. Be Physically Prepared💪
Together with tip number six, this is the most critical factor for success. Being physically well prepared builds confidence and reduces anxiety. Start training early and ensure your training is specific to the demands of the competition you are preparing for. Simple tip, but way too underrated. If you want help with your competition prep, check out our Competition Prep Coaching.
5. Avoid Unnecessary Stress😰
Stress can come from internal factors (emotions or thoughts) or external factors. External stressors - such as arriving late, being unfamiliar with the schedule or not understanding the rules - are often easy to prevent. Arrive early, review the rules and timetable thoroughly, or consider having a coach present to manage these details for you.
6. Don’t Try Anything New❌
This is one of the most important principles, if not the most important: do not introduce anything new on competition day. You cannot predict how your body will respond, so stick to routines, nutrition and strategies you have already tested in training.
7. Taper Your Training📈
In the days leading up to the competition, the goal is recovery - since you won't really build any new strength. Performance improves by allowing the body to recover while maintaining existing capacity. A common tapering strategy is to reduce training volume or intensity by approximately 50% around 7–12 days before competition. Complete rest 2–3 days before the event will also be beneficial.
8. Schedule Active Rest Days Before the Competition🚶♂️
In addition to having some complete rest 2-3 days before the competition, the body often recovers better when it remains lightly active. Incorporating walks, gentle stretching or other low-intensity activities during your recovery days can enhance both physical and mental readiness.
9. Develop Coping Strategies That Work for You 🧘♂️
To manage stress effectively and make nerves work in your favor (and not against you), practice coping strategies well before competition day. Examples of these are visualization, breathing exercises and meditation.
10. Be Well Prepared✅
Preparation goes beyond nutrition. Make sure you bring all necessary equipment, gear and clothing. Having to borrow equipment or wear unfamiliar clothing creates unnecessary stress and can negatively affect your performance.
11. Start Your Warm Up Early⏰
If your typical warm up lasts 20 minutes, begin warming up 40 minutes before the start on competition day. Unexpected interruptions - such as conversations or bathroom breaks caused by nerves - can occur. Rushing through a warm up increases stress and can harm your performance, so always make sure to start early on time.
12. Bonus Tip: Set Clear Goals🎯
Another important tip before a competition is to set clear goals, so you know what to expect from your performance. We discuss this in more detail in a separate blog post, which you can find here.
Hope this gave you some helpful takeaways for your next calisthenics competition!
If you need any help we're here to support you with our high quality supplement and competition prep coaching for serious calisthenics athletes.
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