The Roadmap: When to Switch Tracks & How to PeaK

By Jak Cornthwaite

It's really important you have clarity on how to navigate the different tracks within JST Compete. Specifically: "When do I stay on the Performance Development tracks (JST Athlete, Strength, Gymnastics), and when do I switch to the Compete track?"

If you are just "picking and choosing" tracks at random, you are leaving progress on the table.

Here is the definitive guide on how to periodise your year, when to switch tracks, and how to peak for your specific competitions.

1. The Two Modes of Training

To reach your potential, you cannot be "competition ready" 365 days a year. You need to oscillate between two modes:

Mode A: Performance Development (The Off-Season)

• Tracks: JST Athlete, Strength Bias, Gymnastic Bias, Engine Bias.

• Goal: Building your base, fixing weaknesses, and increasing capacity.

• Duration: You should follow one of these tracks for the majority of the year.

Mode B: Compete (The In-Season)

• Track: Compete.

• Goal: Sharpness, strategy, and intensity.

• What changes: Expect more specific CrossFit workouts, less accessory volume, and higher intensity. We move from "building" to "testing."

2. The Tier System: A, B, and C Competitions

Knowing when to switch depends entirely on how important the competition is to you. We use a 3-Tier System:

🏆 The 'A' Competition (The Peak) This is your main event of the year (e.g., Quarterfinals, Arnolds, or a major national comp).

• The Strategy: You are going "all in."

• The Switch: Move to the Compete Track 4–8 weeks out.

• The Taper: Switch to the 2-Week Peak program 14 days before the event.

🥈 The 'B' Competition (The Test) These are important tune-up events. You want to do well, but not at the expense of your whole season.

• The Strategy: Train specifically, but with a shorter lead-in.

• The Switch: Move to the Compete Track ~4 weeks out.

• The Taper: You might only use the final week of the 2-Week Peak program, or just deload slightly on the Friday before.

🥉 The 'C' Competition (The Training Day) These are local throwdowns or qualifiers you are doing for fun/experience.

• The Strategy: Train through it.

• The Switch: Do not switch tracks. Stay on your Performance Development track.

• The Taper: Rest the day before. Treat the competition day as a hard training session.

3. Real World Example: The Arnold Fitness Games

Let’s look at how this applies right now for anyone prepping for Arnolds (End of March).

Since this falls in our "Fight Phase," the programming is naturally shifting towards competition prep, but here is how to execute the switch:

• Phase 1 (Now until Feb 17th): Stick to your bias (JST Athlete / Strength / Gymnastics). Keep building.

• Phase 2 (4 Weeks Out): Switch to the Compete Track.

  • Why? The volume drops slightly, intensity rises, and we focus on "CrossFit Strategy" rather than raw skill building.

• Phase 3 (2 Weeks Out - March 2nd): Switch to the 2-Week Peak.

  • Why? This sheds the fatigue so you are fresh on game day.

4. Post-Competition: The Reload

Training doesn't stop when the competition ends, but the intensity must.

The Week After:

• A-Competitions: Take a full "Reload Week." Do not train for the first 3-4 days. Let the central nervous system recover.

• Team Comps: If you split the volume, you might pick training back up on the Thursday.

The Review: Use the reload week to be honest with yourself.

• Did you get exposed on the heavy barbell? -> Switch to Strength Bias.

• Did you not have Muscle Ups to move up a category? -> Switch to Gymnastic Bias.

• Where you even across the board? -> Switch to JST Athlete (All Rounder).

Stop guessing your schedule. Plan your year, respect the taper, and execute on game day.