How to Set Yourself Up for Success in the Upcoming Fitness Season

Written by Conquer Athlete Head Coach, Jason Leydon, CSCS

The athletes who win next season don’t do everything—they do the right things, over and over. Most athletes get side-tracked: a spicy WOD pops up, a friend sends a new cycle, social media flexes a PR—and suddenly your plan becomes noise. Here’s how to stay locked in, build on last season, and attack your limiters without letting strengths fade.

1) Audit → Aim (pick your north star).

Review last season’s tests and notes. Choose one primary limiter (e.g., aerobic repeatability, strict pulling strength, barbell cycling under fatigue) and one secondary. Define 4 simple KPIs that prove progress each week (one strength, one engine, one skill, one recovery). If it’s not tracked weekly, it’s not a priority.

2) Block the work, micro-dose the strengths.

Run 4–6 week focus blocks around the primary limiter. Keep strengths with maintenance doses: 1–2 quality exposures/week (think low volume, crisp execution). Maintenance usually requires just 30–40% of your usual volume, enough to keep the blade sharp while you forge the handle.

3) Own your calendar.

Put KPI pieces in your first training slots when energy is highest. Everything else is optional. Protect two non-negotiables on the life side, too, sleep and protein, so recovery matches intent.

4) Close the “wander loop.”

Novelty feels productive; commitment is productive. Pre-commit each Sunday: write the week, confirm times, and share it with a coach or training partner. When motivation dips (it will), follow your schedule, not your feelings.

5) Re-test, then rotate.

At the end of each block, re-test KPIs. If they’ve moved, promote the secondary limiter to the top and slide the primary to maintenance. If they’re flat, adjust inputs (sleep, nutrition, total volume) before changing programs.

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