ncfit programming

Nccompete

 
 

compete@nc.fit

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ncfit programming

Nccompete

 
 

compete@nc.fit


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A Focused Approach 

NCCompete is a competitive track designed by the NCFIT Programming team. NCCompete pays homage to NCFIT’s rich history of success in the sport of fitness while paving the way forward for a new breed of competitor -- one that is competition ready multiple times per year. Our goal with NCCompete is very simple – to create an effective and fun training blueprint that will help athletes improve their performance in the CrossFit Open and local competitions. Through our program, athletes will gain access to the specific tools they need to succeed in competition while also growing a strong community of like-minded individuals.

 
 
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Proven Worldwide.

NCCompete is the perfect program for athletes interested in competing in local competitions, sanctioned events and the CrossFit Open. No matter if your goal is improving your position in the CrossFit Open or qualifying for a sanctioned event, our program develops a well-rounded, competition ready athlete. This ‘ready-state’ athlete is built through carefully planned and challenging programming, aerobic fine-tuning and strength/skill development. We tailor our year-long training cycle to reach an optimal “peak” twice a year, in October and April. You will be ready for whatever comes your way whether in October for the CrossFit Open or when your competition comes around.


 
 
 

The NCCompete Philosophy

NCCompete is all about progress. To maximize your progress, we believe that you need to have a very clear understanding of your strengths and weaknesses. Through our building periods, athletes will be put to the test and confront their weaknesses head on. You need to know exactly where you are in your athletic development. You need to work on the exact thing that you’re afraid might show up. Our programming is tough and unbiased. If you tackle it smartly, you will get fitter. With this in mind, there are three main phases which guide the development of NCCompete: Test, Progress and Re-test.

 
 
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Test

This first phase is an initial assessment. We perform specific tests for conditioning, strength and gymnastics in order to gain a better understanding of current ability. You have to know where you are to know what to do next. Test periods will typically show up during “peak” times.

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Progress

Next, we build and progress. Our progression phase take us from where we are to where we want to go. Each step along the way is carefully designed to facilitate adaptation week to week. Athletes will add to their strengths while also developing their weaknesses. The bulk of our programming is building or training for game day. Have fun, train hard, and don’t be too hard on yourself. Stay physically and mentality healthy.

Re-test

Our last phase tells us how far we’ve come. If you don’t retest, then how do you know if you got better? Or if the program is working? Simply put, you don’t. Re-testing not only keeps you honest but keeps us honest as well...we want you to see improvement. 

 
 

The NCCompete Philosophy

NCCompete is all about progress. To maximize your progress, we believe that you need to have a very clear understanding of your strengths and weaknesses. You need to know exactly where you are in your athletic development. With this in mind, there are three main phases which guide the development of NC Compete: Test, Progress and Re-test.

Untitled-6-01.png

Test

This first phase is an initial assessment. We perform specific tests for conditioning, strength and gymnastics in order to gain a better understanding of current ability. You have to know where you are to know what to do next. 


Untitled-6-02.png

Progress

Next, we build and progress. Our progression phase take us from where we are to where we want to go. Each step along the way is carefully designed to facilitate adaptation week to week. Athletes will add to their strengths while also developing their weaknesses. 


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Re-test

Our last phase tells us how far we’ve come. If you don’t retest, then how do you know if you got better? Or if the program is working? Simply put, you don’t. Regular re-testing not only keeps you honest but keeps us honest as well...we want you to see improvement. 


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Training overview

It’s no secret that the competitive season is evolving. In the past, athletes knew exactly when they needed to be ready...that start of the Open. In the new format, athletes need to be competition ready multiple times during the year. With this in mind, we have designed our training calendar to “peak” at two main points in the season -- during the October Open and at the early part of the sanctioned event season. We also don’t believe in rigid cycles or isolation. Your year-long training phases will be varied, functional, and intense. You will be working on all elements of your fitness all year round. In our mind, this is one of the most fatal flaws in “isolation” based training – that at certain times you specifically neglect elements of your training. With NCCompete, you will peak at certain times, but you will never specifically neglect an element of your fitness. All year long you will be working on getting faster, stronger, more conditioned, and more skilled.

 

Review our year-long training snapshot below

 
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Training overview

It’s no secret that the competitive season is evolving. In the past, athletes knew exactly when they needed to be ready...that start of the open. In the new format, athletes need to be competition ready multiple times during the year. With this in mind, we have designed our training calendar to “peak” at two main points in the season -- during the October Open and at the early part of the sanctioned event season.

Review our year-long training snapshot below


 
 

 core outline

 
 
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Our daily training is broken into 3 parts.

A. Conditioning – B. GPP – C. Strength/Skill

Athletes can choose to complete the parts in any order. However, we suggest completing each section as written. Where possible, try to do Part B in a class environment. By stepping into a group training environment, you will get more feedback and be pushed by your fellow athletes.

 

The Priority of Completion
  1. If an athlete can only do one part, Part B should be completed start to finish.
    2. If an athlete can only do two parts, Part A and Part B should be completed.
    3. Athletes may complete the daily prescription in any order while adhering to the priorities; however, the ideal order of completion is A, B, C.

 
 
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PART A.

CONDITIONING

We place a high priority on conditioning. Everyday you will see some version of aerobic base building whether long, short, interval-based, recovery-based, or mixed modal. Why? Because of all the things that most athletes are lacking is a bigger, more efficient engine. Simply put, you need to be very highly conditioned to be successful.

 
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B. NC60

Our Version of constantly varied, functional movements at high intensity. Our program is well-rounded and challenging. We believe it’s the best GPP program out there.


 

 
 
PART B.

NC60 / GPP

Our Version of constantly varied, functional movements at high intensity. Our program is well-rounded and challenging. We believe it’s the best GPP program out there. Our GPP program doesn’t pull any punches. Your entire skill set will be tested. Don’t avoid workouts or movements. This is your opportunity to approach workouts smartly, train hard, attack weaknesses, and test yourself without falling into the trap of “I train only what I love to do..” this will get you stuck. An unbiased GPP program will help you grow.


 
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PART C.

Strength / Skill

Our final session for strength/skill is built around parts A + B. Through the week you will develop skills, train additional strength, and practice both of these in additional training sessions. Part C will be a blend of practice and training. The volume associated with Part C will be directly related to the time of year. In Part C, the volume will be the heaviest during building periods and greatly reduced during taper periods.


 
 
 
 

Training Schedule

NCCompete programming consists of 5 training days per week - M/T/W/F/Sa. You will rest or active recover 2 days per week - Th/Su.

Thursday and Sunday are prescribed rest or active recovery days. If an athlete needs to train on a prescribed rest day (or rest on a training day), the athlete should do what's needed and try to complete five days of training for that week. In this case, the athlete has the option to do the GPP workout on the rest day or make up the day they missed later in the week. If you're feeling beat up or need a break, don't hesitate to take the extra rest day that week...come back ready to train the next day in the gym.

 
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Training Schedule

NCCompete programming consists of 5 training days per week - MON, TUE, WED, FRI, SAT. You will rest or active recover 2 days per week - THUR, SUN. If an athlete needs to train on a prescribed rest day, rest as needed and complete the five day training regimen on the days you are available to train.

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is nccompete for me? 

NCCompete is intended for individuals interested in competing in the sport of fitness at the local or sanctioned level event. In the competitive environment, the demands on your body and time will necessarily be higher. However, this does not mean that only the most elite can participate. Competition can be for anyone. Before entering NCCompete, you must first have a clear understanding of your goals and what you can handle physically, mentally, and emotionally. This is essential to your success and will help ensure you reach your goals as efficiently and effectively as possible. Training should be challenging but it should also be fun – we want you to enjoy the journey! Make sure you touch base with a coach about adding additional work to your daily routine.

 
 
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is nccompete for me? 

NCCompete is intended for individuals interested in competing in the sport of fitness at the local or sanctioned level. In the competitive environment, the demands on your body and time will necessarily be higher. However, this does not mean that only the most elite can participate. Before entering NCCompete, you must first have a clear understanding of your goals and what you can handle physically, mentally, and emotionally. This is essential to your success and will help ensure you reach your goals as efficiently and effectively as possible. Make sure you touch base with a coach about adding additional work to your daily routine.

 
 
 
 

Integrating NC60

 Current NCFIT Members are highly encouraged to complete Part B (NC60) during normal class times — the value and benefit of training in the group environment are essential to your success in NCCompete. Parts A and C should be completed in the athlete’s own time whether during open gym hours or otherwise.

 
NCCOMPETE SCHEDULE
 

Local NCFIT members training to compete are encouraged to train together during open gym hours at our Campbell location.
These sessions are not guided by a coach and are not intended for beginner or intermediate athletes.  

 
 
 

Integrating NC60

 Current NCFIT Members are highly encouraged to complete Part B (NC60) during normal class times — the value and benefit of training in the group environment are essential to your success in NCCompete. Parts A and C should be completed in the athlete’s own time whether during open gym hours or otherwise.

NCCompete Schedule

Local NCFIT members training to compete are encouraged to train together during open gym hours at our Campbell location.
These sessions are not guided by a coach and are not intended for beginner or intermediate athletes.  

 
 

QUESTIONS?