Many of the clients at my gym and fitness center here in Singapore play a sport of some variety of. Because many these clients are highly motivated types of people, they often play these sports competitively and can do as well as it can be in tournaments. The level of the tournament can vary from school leagues to professional (i.e they do it for a living). They are serious about boosting their performance by the best suited training and nutrition methods. Part of individual training, or athletic training /strength and conditioning program is to purchase them to peak for the day of competition.Each sport varies and each sportsman /woman is also different. But despite distinctions between in sports and activities there are some principles that hold true for almost any sport or athletic competition. 1. End your training with a 'strength and power' phase of programs. Some training programs are for growing muscles, some are for building endurance, nevertheless the program just before your competition must be one that emphasizes speed, strength and power. The product will be your possible performance the actual planet sport competition. A difficult time this is to use fast movements like speed squats in the weeks close into the competition. Other exercise methods like slow concentrics (lifting) in order to be used far out from the competition. 2. Don't do your conditioning workouts too much, and avoid them too early. You only need a few weeks to condition yourself for endurance/fitness. Your body's ability to recover is limited so don't waste it on that form of activity so aloof from the competition the date. And when you condition - ONLY use stuff that get used in your sport. Long distance running is useless unless you happen to be a long distance sprinter. 3. Also, please taper correctly. 2 weeks of no training before a competition is not a taper. It's a disaster. In most cases, drop training 20-80% on week approaching the competition depending on all about those feelings. Tapering is an incredibly complex topic and must be customized. Most importantly DON'T PANIC. If you have done too little and that is only a week to go before tournament, its too late! You cannot 'cram' for physical presentation. Do your best but learn from your mistakes. But, more common, is that people do TOO MUCH before competition and enter feeling fatigued. The feeling you want is 'I can't wait to compete' when the game begins. Things like you might make the difference between winning and losing (and for sure you don't would like to be off your game when your opponent is peaking). ------ Coach Jonathan Wong Is Singapore's top personal trainer, fat loss, and sports performance expert, and boot camp fitness owner. Visit his website and constantly updated blog take a look at and free tools. http://www.coachjon.com