🦁 PREPARING FOR THE KINGDOM FIT GAMES: A Practical, Encouraging, and Light-Coaching Guide from the Kingdom FIT Team

The Kingdom FIT Games mark an exciting new chapter for our gym community—a moment where athletes of different backgrounds, strengths, and fitness levels come together to celebrate hard work, courage, and discipline. While the competition features clearly defined workouts and divisions, the heart of the event is much bigger: it’s about showing up for yourself, stepping into a challenge with confidence, and discovering what you can do when preparation meets purpose.

This article was written to support you in that journey. Whether you’re stepping onto the competition floor for the first time or you’ve competed before, having a thoughtful, realistic approach to preparation will help you arrive on February 21 feeling grounded, capable, and ready to give your best effort.

You will find coaching direction woven into the sections ahead, but always in a way that supports your understanding—not in a way that overwhelms you. This isn’t a training manual; it’s a readable, relatable guide meant to help you feel prepared and confident. Let’s explore how to train, think, fuel, recover, and approach the Kingdom FIT Games in a way that is sustainable and empowering.

Understanding What You’re Preparing For

Before training with intentionality, it helps to understand the landscape of the event itself. The Kingdom FIT Games feature four workouts, each designed to test a different aspect of fitness—strength, endurance, movement quality, pacing, strategy, and composure.

A strong performance isn’t just about what you can physically do; it’s about how well you understand what’s being asked of you and how prepared you are to meet those demands.

Let’s break down the major themes.

WOD 1 — Foundation

This event opens the competition and sets the tone. Your goal is to establish a steady, controlled rhythm from the start. Foundation features rowing, power cleans, kettlebell goblet squats, and burpees over the bar. Each movement is simple, but together they create a challenging combination.

The name “Foundation” is intentional—this workout rewards athletes who know how to pace themselves, breathe consistently, and maintain technique under building fatigue. For those entering competition for the first time, this is a great event because it doesn’t require advanced skill, but it does require awareness.

Light coaching takeaway: Manage the row. Keep cleans smooth. Breathe through your burpees.

WOD 2 — Max Deadlift (Conventional or Sumo)

This is your pure strength test. You’ll have an 8-minute window to build to your heaviest successful deadlift. You can pull sumo or conventional—whichever stance naturally suits you.

WOD 2 rewards patience, confidence, and good decision-making more than anything else. It’s not about hitting the biggest lift of your life on command; it’s about building gradually, choosing smart jumps, and maintaining consistent form.

Team scoring adds another layer. For teams, we will combine the max successful lift of all athletes to determine the total score. That means each member contributes to the final result—an approach that reinforces teamwork and shared responsibility.

Light coaching takeaway: Your setup and confidence matter more than ego.

WOD 3 — Grace & Grit

This workout gets its name from two foundational ideas: moving well (grace) and staying committed (grit). The movement combinations encourage clean, efficient technique while also requiring determination to continue working through fatigue.

Grace & Grit isn’t a sprint. It’s a calculated effort where body awareness, rhythm, and consistency matter more than raw speed. This is the WOD that reminds athletes that quality matters deeply in competition settings.

Light coaching takeaway: Don’t rush through sloppy reps. Smooth is faster than frantic.

WOD 4 — Final Push

Your closing workout is a test of heart, discipline, and pacing. Final Push challenges your endurance and your ability to hold yourself together when your legs are tired, your grip is fading, and your breath is loud.

The last WOD of any competition reveals something about an athlete that can’t be coached: willingness. Technique still matters, but mental strength matters even more. This is where athletes rise into the moment.

Light coaching takeaway: Trust your training and stay composed.

Training with Purpose

Now that you understand what lies ahead, the next step is preparing in a way that makes sense. Good preparation isn’t random or frantic—it’s structured, steady, and intentional.

Below are several training principles meant to guide your preparation. These aren’t strict programs or complicated templates—they’re practical, digestible pieces of guidance you can apply immediately.

Conditioning: Building a Better Engine

Conditioning doesn’t have to be intimidating. You don’t need to run endlessly or “go hard” every day. Instead, think about conditioning as helping your body learn how to breathe and maintain control during movement.

A few conditioning approaches that help:

• Steady-state cardio (rowing, biking, jogging) for 20–30 minutes at a comfortable pace

• Short interval training, such as 1 minute of rowing followed by 1 minute of rest

• EMOM-style workouts (Every Minute on the Minute) that include simple movements like KB swings, burpees, step-ups, or push-ups

• Mixed conditioning sessions that blend rowing with barbell or bodyweight movements

The most important thing is consistency. These sessions don’t need to destroy you—they simply need to cultivate capacity.

Light coaching takeaway: Think “steady and controlled,” not “leave me on the floor.”

Strength Training: Building a Solid Base

Strength will play a major role in this competition, particularly with the deadlift in WOD 2. However, strength is also important for stability, confidence, and movement quality across all workouts.

General strength principles that help:

• Train full-body strength 2–3 times a week

• Prioritize foundational lifts (squats, deadlifts, presses, rows)

• Use weight that feels challenging but manageable

• Focus more on form than how heavy the bar is

• Use moderate reps (5–10) for most sessions

• Avoid max attempts during regular training

This approach helps you build strength safely and consistently.

Light coaching takeaway: Good strength is built over time, not by chasing huge jumps.

Practicing Competition Movements

Since the Kingdom FIT Games include movements like rowing, power cleans, goblet squats, deadlifts, front squats, thrusters, and burpees, practicing these regularly will help you feel prepared.

You don’t have to overpractice them. You just want to feel comfortable with the movement patterns and confident with your ability to cycle them moderately under fatigue.

A few ways to practice:

• Add technique warm-ups before your workouts

• Perform skill EMOMs (Example: 5 power cleans per minute for 6 minutes)

• Do descending reps (10-8-6-4) to practice control

• Use light to moderate weight for movement quality

• Ask a coach to watch your form during one of your training days

Light coaching takeaway: If the movement feels smooth, the workout will feel smoother.

Preparing for WOD 2: The Deadlift

Let’s zoom in on the strength event for a moment. The Max Deadlift is one of the most exciting parts of the competition because it gives every athlete a chance to shine in their own way. Strength looks different on everyone, and each successful lift builds confidence.

Below are a few gentle coaching reminders that will help you approach WOD 2 safely and confidently.

Choose the Stance That Feels Most Natural

The competition allows both conventional and sumo deadlifts. Neither is “the better one”—they simply work differently depending on your body type and style.

If you’re unsure, practice both in training to see which feels strongest.

Light coaching takeaway: Your strongest stance is the one your body naturally likes.

Warm Up Smart, Not Heavy

One of the biggest mistakes athletes make before a max attempt is warming up too heavy. The goal is not to hit your heaviest lift before the event—it’s to activate your muscles and nervous system.

A simple warm-up approach might include:

• Light sets of 8–10

• Moderate sets of 3–5

• A few heavier singles

Then save your true attempts for the competition window.

Light coaching takeaway: You win the event on the floor, not in the warm-up area.

Keep Your Setup Consistent

A calm, consistent setup helps you feel grounded. Whether you prefer a tight setup or a more relaxed one, find what works and repeat it during practice.

Everyone’s setup will be slightly different, but consistency helps build confidence.

Light coaching takeaway: A good lift starts before the bar moves.

Plan Your Attempts

You only have 8 minutes. This means you need a basic plan for how you’re going to approach the bar.

Think about:

• A safe opening lift

• A moderate jump

• A final attempt

You don’t want to waste attempts, but you also don’t want to rush.

Light coaching takeaway: Think before you pull.

Mindset for Competition

One thing we emphasize at Kingdom FIT is that mindset matters. Training the mind is just as important as training the body, especially when approaching a competition for the first time.

Below are some simple, practical ways to strengthen your mental approach.

Focus on Your Lane

At a competition, it’s easy to get caught up in what others are doing. Someone may row faster or lift heavier—but that has nothing to do with your effort or your progress.

Keep your focus on your breathing, your pace, your rep quality, and the cues that help you move smoothly.

Light coaching takeaway: Your job isn’t to copy someone else—it’s to run your own race.

Develop a Calm Pre-Workout Routine

A predictable routine helps settle nerves. This can be as simple as:

• Light stretching

• Breathing for 20–30 seconds

• Practicing a warm-up set

• Shaking out arms and legs

• Visualizing the first 10 seconds of the workout

Light coaching takeaway: A calm mind performs better than an excited one.

Use Simple Self-Talk

You don’t need dramatic motivational speeches. You just need one or two steady thoughts you can repeat.

Examples:

• “Stay smooth.”

• “One rep at a time.”

• “Breathe.”

• “Keep moving.”

Light coaching takeaway: Short cues support long workouts.

Embrace the Moment

Competitions can bring nerves, but they also bring excitement. Let yourself enjoy the moment. You earned it.

Light coaching takeaway: You are allowed to have fun.

Nutrition for Better Performance

Your body needs proper fuel to perform well. That doesn’t mean a strict or complicated nutrition plan—it means mindful eating.

Here are some general guidelines to support your preparation.

In the Week Leading Up

Eat balanced meals that include:

• Lean protein

• Complex carbs

• Fruits

• Vegetables

• Plenty of water

This isn’t the time for extreme dieting or unusual foods. Keep things predictable.

Light coaching takeaway: Fuel well so you can perform well.

The Night Before

Eat a moderate meal with simple, familiar foods. Avoid anything fried or overly heavy.

Light coaching takeaway: Eat to feel good, not to feel full.

Competition Morning

A small, clean breakfast works best:

• Oatmeal

• Fruit

• Toast

• Light eggs

• Rice cakes

• A protein shake

Aim for enough food to give you energy, not so much you feel sluggish.

Light coaching takeaway: Less is more on competition morning.

Between Workouts

Choose small, easy-to-digest options:

• Fruit

• Honey

• Applesauce packs

• Light protein

• Electrolytes

Light coaching takeaway: Keep your energy steady.

Recovery and Rest

Recovery is often overlooked, but it’s essential during the weeks leading up to competition.

Here are simple ways to recover well:

• Get consistent sleep

• Drink plenty of water

• Stretch briefly after workouts

• Take light recovery walks

• Avoid burning yourself out with heavy workouts in the final week

Light coaching takeaway: Recovery is not optional.

Game Day Tips

Here are some gentle reminders to help your competition day feel organized and steady.

• Arrive early.

• Warm up gradually.

• Stick to your plan.

• Don’t chase someone else’s pace.

• Stay composed when you get tired.

• Focus on your breathing.

• Trust the work you’ve done.

Light coaching takeaway: Control what you can control.

Faith, Purpose, and Community

Kingdom FIT is more than a gym. It is a community shaped by purpose, encouragement, and spiritual strength. Preparing for the Games is not just about lifting weights or performing workouts—it is about bringing your faith into the process.

Faith can be a grounding force. It can calm nerves, strengthen discipline, and provide a sense of peace no matter the outcome.

You are encouraged to pray over your preparation, offer gratitude for your health and ability, and lean on the support of your community. These values remind us that the competition is not about superiority; it’s about stewardship, humility, and excellence.

Light coaching takeaway: Compete with integrity and a grateful heart.

After the Games

When the event is over:

• Celebrate your effort.

• Notice your progress.

• Reflect on what you learned.

• Set goals for the future.

Remember that stepping onto the floor is already a victory.

Light coaching takeaway: The Games are not the finish—they are part of your journey.

Final Encouragement

Preparing for the Kingdom FIT Games doesn’t have to be overwhelming. With intentional training, balanced nutrition, steady rest, and grounded mindset practices, you will feel ready, capable, and confident.

Show up for yourself.

Give your best.

Enjoy the moment.

Compete with purpose.

And remember—you are already stronger than you think.