Female Training Tips to Smash Out Your First UCA Comp

Comp season is right around the corner—just over a month to go! That means it’s time to restructure your routine if you want to impress yourself, show off your strength, and maybe even take home a win. At our UCA inter-university competition, we have beginner, intermediate, and advanced categories.







12th of April isn’t so far away, so it’s best to start bringing those rubber bands to your gym sessions (not the hair kind)…


When I first competed in the first UCA comp in 2023, I underestimated my own strength. I thought repping 15 dips put me in beginner, but I got moved straight to advanced. So, if you're unsure where you stand—don’t stress! We all start somewhere, and just showing up makes you a winner. But if you want to level up—turn that half a pull-up into five or boost your dip game—here are my top training tips to help you get there.  


1) 1 Month to Go—Time to Get Stronger!


"Grease the groove" is your new best friend. This method means doing a little bit every day to build strength without burning out. Struggling with pull-ups? Start with dead-hang holds, negative chin-ups, and slow eccentrics before progressing to front-grip pull-ups. Banded pull-ups are a must if you’ve mastered a few chin ups. Keep at it daily until comp day (April 12th), and you’ll see real progress.  


*Did a boy break your heart?* Perfect—use that energy to fuel your training. Every rep is one step closer to building long-lasting confidence, and outshining.


2) Core Strength is Your Training Bestie


A strong core will take your performance to the next level. Incorporate:  

- Hollow sit holds  

- Plank holds  

- L-sit compression movements  

- Leg raises from a pull-up bar  


Beginners, start with tucked knee raises on the bar. If a floor L-sit feels impossible, try it on an elevated surface first. Your core will thank you!  


3) Keep Your Spirit Alive


This is the most important step—because if you’re not fired up to compete, what’s the point? For me, it was about experiencing the calisthenics adrenaline, pushing myself, and proving how far I’d come after healing.  


For you, it could be stepping out of your comfort zone, proving you’re stronger than you think (physically and mentally), or immersing yourself in a supportive community. Whatever your reason, hold onto it—it’ll keep your fire burning and help you either start or continue your calisthenics journey with us at UCA.  


Competing at your first UCA competition is a huge milestone. If it’s your second or third time, we’re beyond proud of you—not just for showing up with us but for showing up for yourself. Every rep, session, and workshop has built you into the athlete you are today. As a female UCA member, I love seeing our girls grow stronger within our community, and I can’t wait to capture all of you kill it on the competition floor on the 12th of April!


Any questions? Training help? Get in touch! - (you know where to find me)



Amrit Kaur, (UCA Marketing Team)  

@amritkaur64 


YouTube video for a visual insight of what to expect:


First UCA Comp Vlog

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