How Daily Competition Drives Athletes to Achieve More

“Our strength coach has our guys competing 1 versus 1 each day in the weight room. It drives our guys to go even harder. Each day they enter the weight room, they ask, ‘Who I got today, coach?’”

A few years ago, a Big 12 coach visited our campus to observe one of our workouts. During his visit, he shared how their team competes every single day in the offseason, even in exercises like power cleans, squats, and bench press. The idea completely shifted my perspective—it blew my mind. We adapted the concept to fit our program, and it turned out to be a game-changer for our athletes and their development.

This simple question—"Who I got today?"—signifies something bigger: a culture of daily competition. While every program emphasizes strength and athleticism, the real edge lies in accountability and the hunger to win and fight to defeat a worthy opponent every single day.

Some of us are fortunate enough to have a designated class period to work with our athletes. However, if you don’t have that luxury, take the initiative to bring them in before school. This extra effort can give your program a significant edge over the competition, especially those who simply open the weight room from 7 to 8 a.m. Within the 45–50 minutes you have with your athletes, there are three essential goals you should focus on achieving:

Enhance Strength and Athleticism
Build Accountability
Instill Competition and Toughness

Nearly every program focuses on the first goal, but the true difference-makers are goals two and three. This article explains how we integrate competition and toughness into our daily training to give athletes an edge.

I. The Power of Daily Competition

Years ago, we included competitions in the offseason just once a week, such as “Olympics” or short wrestling matches to determine shower order after workouts. These activities were fun and built camaraderie, but they didn’t create a consistent competitive mindset.

Now, we’ve overhauled our system. Athletes compete daily—fight to either win or lose. Competition is incorporated into nearly every station, and at the end of the workout, there are clear daily winners.

This shift has transformed our workouts from mere strength sessions into intense battles, fostering grit, focus, and toughness. The expectation to compete every day prevents athletes from cruising through workouts. Instead, they’re engaged, driven, and hungry to improve.

II. Pairing Athletes for Meaningful Competition

The key to meaningful competition is pairing athletes thoughtfully. Instead of matching players solely by position, we divide them into four general groups:

Bigs: Offensive and defensive linemen
Mediums: Tight ends, running backs, linebackers
Smalls: Wide receivers, defensive backs
F-Troop: Athletes still developing their skills

These groups are based on body type, athleticism, and ability—not just position. Pairing athletes within these categories ensures fair, competitive matchups that push both players to their limits.

We don’t pair athletes by team battalions (our offseason structure has six), which could create mismatches. Instead, we focus on matching body type against body type. Coaches carefully discuss and plan pairings every two days to ensure meaningful and challenging competition.

III. Two-Day Competition Cycles

Athletes compete in two-day cycles that mirror our lifting program:

Core Lifts Day (e.g., squat, bench)
Explosion Lifts Day (e.g., cleans, snatches, plyometric drills)

Each day includes different events tailored to the workout focus. For example:

On Core Lift Day, the final set might involve lifting 85% of their max to failure.
On Explosion Lift Day, athletes might race through cone drills or perform a pull-up challenge.

The variety keeps training engaging and prevents monotony while pushing athletes to new limits.

IV. Competitive Station Examples

Weight Room Competitions

Squat or Bench: In the final three minutes of a station, athletes lift 85% of their max to failure. The athlete who completes more reps wins.
Cleans: Compete for form, speed, or max reps within a set time.

Agility Competitions

Race through cone drills like the 5-10-5 shuttle or “L” drill.
Time challenges across parallel bars or monkey bars.

Track Events

Sprints: 200m or 400m races.
Relays: Add teamwork and strategy into the mix.

Combat Drills

Short wrestling matches: 30-second rounds with clear winners and losers.
Other combative activities are tailored to your program and resources.

At the end of each station, the winner STANDS TALL while the loser takes a knee. Coaches verify winners to ensure fairness and maintain the integrity of the competition.

V. Daily Scoring and Recognition

The intensity of the competition builds over the two-day cycle. Here’s an example:

Day 1: Core Lift Day

Squat Station: John completes 7 reps at 85% of his max, while Robert finishes 5. John wins the first event.
Wrestling Station: Robert wins 6 out of 9 30-second matches, tying the score 1-1.
Bench Station: Robert lifts 9 reps at 85%, while John lifts 8. Robert pulls ahead, 2-1.
Agility Station: John wins 4 shuttle races to Robert’s 3, tying the score again at 2-2.
Bars Station: Robert dominates the monkey bars challenges, winning 6-4 and taking the day, 3-2.

Day 2: Explosion Lift Day

Day two is a similar structure with different events, such as power cleans, pull-ups, or track sprints.

At the end of the cycle, the team discusses who won each day and recognizes the overall winner. If a tiebreaker is needed, we might hold an intense combative challenge in front of the entire team.

Why This System Works

The daily competition system only succeeds when coaches are fully invested. Coaches at each station must enforce correct technique, call out athletes for cutting corners, and ensure fair outcomes. For example, during squats, coaches demand proper depth to avoid cheating competitors.

This system keeps athletes engaged and accountable. Knowing there’s always someone trying to beat them, they’re forced to push themselves to the limit.

More importantly, it builds the toughness and competitive edge required to succeed at the highest levels. Athletes don’t just aim to improve individually—they aim to win.

Conclusion: Building Winners, Not Just Athletes

Daily competition transforms off-season training into something far greater than physical improvement. It creates an environment where athletes strive to outwork, outlast, and outcompete their teammates EVERY SINGLE DAY.

By fostering this culture, your athletes will not only get stronger but also develop the toughness, accountability, and competitive mindset to dominate on game day.

If you implement this system, share your tweaks and improvements. We’re always looking to grow too.

Winning matters! Let’s build winners.