Competition prep worksheet
Before a round, write your warm-up plan, focus cues, rest plan, and reset routine.
- Slot
- Mental and reflection
- Focus
- Mental
- Time
- 15 min
- Intensity
- Low
- Injury risk
- Low
- Equipment
- Notebook
How to do it
Before a mock or real round, write down: your warm-up plan and timing (when you start, how long, what intensity); one or two cue words for focus (e.g. 'smooth', 'breathe'); your plan for between-boulder rest; and a short reset routine for after a fall or miss (a breath, a physical reset, a phrase). Afterward, check what you actually did against the plan and note one change for next time.
Who it’s for
Anyone who arrives at a round and improvises. Fifteen minutes of writing beforehand means the decisions are already made when you’re nervous.
Common mistakes
- Vague timings. Write actual times, not ‘warm up properly’.
- Five cue words. One or two. Under pressure you’ll remember one.
- Not checking afterwards. Compare what you planned with what you did. That comparison is where the next plan comes from.
How to progress
Keep the sheets and watch what you consistently fail to stick to. That’s usually the plan being unrealistic rather than you being undisciplined.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Power Endurance Keep your power through one hard move after another.
- Performance Peak for a trip or a comp: focus, reading problems, trying hard.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.