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JST COMPETE

@jst_compete

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We help athletes unlock their potential.
Guiding 1000’s to podiums in the process.
Take the diagnostic to see how we can help you 👇🏽

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The best youth athletes should still play other sports.

And not just for the physical benefits.

One of the biggest things I think young athletes can learn from playing other sports is how to lose.

If you’re one of the best athletes in your age group, you can get pretty used to winning, making podiums and being one of the best in the room.

But eventually, you’ve got to step into senior competition.

And suddenly, you might go from fighting for podiums to being middle of the pack for years.

That’s a pretty big adjustment if your entire sporting experience has been built around being successful.

Playing other sports gives you the opportunity to be a beginner again, experience losing, learn from different coaches and enjoy sport without everything being about results.

And I think that’s massively valuable for developing athletes who can handle setbacks and stay motivated when success doesn’t come so easily.

We’re not just trying to develop the best 16-year-old athlete.

We’re trying to develop someone who still loves training and competing at 25, 30 and beyond.

Think long term.

If you want help with this process and you’re an aspiring youth athlete comment “NEXTGEN”

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YOU DON’T NEED TO TRAIN MORE. YOU MIGHT NEED TO TRAIN BETTER. 👊

Ever feel like you’re putting the work in but not getting the results you want?

Maybe your lifts have stalled.
Maybe your engine isn’t improving.
Maybe you’re working hard every session but aren’t sure if you’re actually progressing.

That’s where individual coaching makes the difference.

At JST CrossFit, coaching isn’t just about telling you what workout is on the board.

It’s about understanding YOU.

🏋️ Your strengths and weaknesses
📈 Your goals and how to achieve them
🎯 Your movement quality and technique
⚡ Your pacing, intensity and performance
🧠 Your progress from one session to the next

Because doing a workout and training with purpose aren’t always the same thing.

The goal isn’t just to work harder. It’s to get better.

👇 LET’S TALK…

What’s ONE thing you’d love to improve in your training right now?

Your strength? Your fitness? Your technique? Your confidence?

Drop it in the comments. 👇

#jstcompete #CrossFitCoaching #IndividualCoaching #TrainWithPurpose #CrossFitUK

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Marbella Champs 2026. Done ✅  
Three athletes, three completely different roads to that competition floor this weekend. One spent 12 months closing the fitness gaps that stood between him and his first ever big stage. One scraped a backfill spot by the skin of his teeth and fought his way to the final. One didn’t even know she was competing until the day before the event, and still walked out like she’d done it a hundred times.

Different starting points, same result: three athletes who left Marbella with more belief in themselves than they arrived with.

So proud of Ollie, Ben and Izzy this weekend. Swipe through for their stories

📸 @pix.bychaz

Ollie and I have been working together for just about 12 months by the time Marb’s rolled around. One of his main goals was to get to compete at those big flashy comp’s like you see on insta gram so we knew exactly what to do.

We spent a long and hard multitude of weeks hammering the fitness hole he had in his game. Plenty of simple and brutal intervals, sessions and workouts and weeks and weeks of suffering but they all got him to a point where he could go into the qualifiers with confidence.

3 Weeks and lots of help with videoing workouts later, he had qualified! And we began prep for the weekend itself.

A new experience for Ol and a fun one at that. He was able to “Do things I never have done before’ and actually “feel fit” is the way he put it in his words!  Come the weekend the nerves started to come along but who are we kidding it was his first time competing in a competition of this style and magnitude! He deserved to be nervous.

Throughout the weekend there was plenty of places to learn from. Going unbroken when we had a perfect strategy just to name one but I’m not counting… And also plenty of win’s… walking out onto a competition floor with confidence in his own ability and executing on that.

But all in all it was a success, 3 Days of competing, a whole load of experience later and we’re back in the gym 1 week on getting ready for what’s to come next.

📸 @nathanhipgrave

Ben joined me last year with one sole goal in mind. After competing at Marbella champs in 2025 in the intermediate category he knew

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200ft for time (8x25ft)Hsw
53 seconds @douglasross_coaching @jst_compete
Reckon without that rope at the ends might have been sub 50.

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Go to the gym, do what your coach tells you to do and go home.

If you feel you don’t have the time to plan your own sessions and you are pulling workouts of Instagram daily and not seeing any progress then you need to be on a program, don’t regret not starting sooner.

Don’t make it harder than it needs to be for your self.

Having a coach/being on a program is the best thing a person/athlete can do if you:

-train alone or don’t mind training on your own

-want to see a clear line of progression that is measurable

-have a goal you can’t achieve alone/need help with

-need the accountability and knowledge from a coach

-want to become a part of a growing online community grafting along side others 😎

All of my clients tick at-least 2 of the points above

I’m currently under @jst_compete programme and loving the structure and challenge that it brings, I’ve trained for years and followed various different programs for different reasons and I always will because I want to keep seeing progress.

I don’t enjoy programming for myself, I don’t think I ever will as I will always programme the stuff I LIKE doing and that’s not going to get me any better. That’s out of my control when I’m being told what to do.

Just because I am I coach doesn’t mean I don’t want to be coached, I want to save that energy for you guys and not use my time and energy thinking about myself.

Get in touch if you tick any of the points made above and let’s start progressing 🤝🤝

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Coaching isn’t always about doing more.

Sometimes it’s just helping someone realise they’re doing well and that a few days away isn’t going to undo everything they’ve worked for.

Really proud of this one. Not because of anything she’s done in the gym, but because she’s starting to see that progress and actually enjoying your life can happen at the same time.

That’s a big win in my book 🤝

Want the best coaching ever? 😂

Obviously links in the bio

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Been dealing with a coupla hiccups. But there’s more business that needs taking care of 🚶🏽‍♂️‍➡️

Worlds 🔜.

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Marbella Championships 2026 🇪🇸

My first Elite individual competition and my first time back on the competition floor solo in 18 months, since I was last flopping around on the floor like a salmon 😂

Safe to say it’s been a pretty mental 18 months.

And probably the first competition I’ve ever gone into where training genuinely hasn’t been my biggest priority.

The last 3 months have been spent opening Elysium, trying to build a gym and figuring out how the f*ck to run a business and manage life 😂

But we made it to Marbella, and I was buzzing to be back competing.

Unfortunately, the weekend didn’t quite go to plan.

Started off with an absolutely stinking 8km run and proceeded to die a little bit in the Spanish heat. Might have realised I’m not made for abroad comps😅

Event 2 my best event on paper didn’t go that well either, I was struggling to hold 1000 cals an hour on the rower. Not exactly the start I’d envisioned 😂

Thankfully, things picked up on day 2.

The swim event went surprisingly well until all my years on Cod went to waste missing my 5th and final shot on the erg shoot about 6 times absolutely 0 clutch factor on this one

Then came two workouts that exposed some pretty familiar weaknesses.

Moderate barbell cycling and strict HSPU.

Both things I knew needed work going into the weekend and both things that still need plenty of attention.

Despite everything, I was happy to not finish in the bottom 10 on any workout but there’s still a hell of a lot of work to be done

More than anything, this weekend has properly lit the fire again.

For the last few months, so much of my time and energy has gone into building the gym, and rightly so.

But getting back out on the competition floor has reminded me just how much I love this side of the sport.

I’ve got a pretty clear picture of where I’m at, what needs improving and what I want to work towards next.

Proud to have made it back onto the competition floor, grateful to be competing at this level and excited to get stuck back into training.

Back to work🫡

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A lot of variables over the last 5 years, but the @airwaav has always been the only constant. #airwaav #airwaavathlete

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It’s gonna be a long year in the pool @coachcrudge -big thanks to the boys over the weekend @edcook._ @louis.fitness_ -And the secret media @jesshughes.media

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Most athletes I meet have no idea how to manage themselves and their training throughout a year because nobody's told them the year has gears.

FROTH is how we talk about it at JST. Full Send, Raring To Go, Omnipresent, Take It Easy, Horizontal. Five modes. You move through them depending on how far you are from your next comp.

Comp coming up, you’re in Full Send. Just finished one, you’re Horizontal. Most of the year you’re somewhere in between.

Over the next few weeks I’ll go through each one, how long to spend there, and how to tell if you’re in the wrong one.

@jst_compete

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domingo.//

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