Are you thinking about competing in your first powerlifting meet? First off, I want to say that there is never a “perfect” time to compete. When you feel like you want to compete, that’s when you should. But of course, there are a few things to know and that’s the goal of this article.
Big gym lifts / PR’s are exciting and help show progress but they are normally achieved under ideal circumstances and typically when focusing on just that single lift for that day. This is not the case on meet day. There are so many different variables during a meet that are not factors during a normal training day. Some of which include making your weight class, warm-up timing, performing the lift to meet standards and executing all commands with precision. To better help prepare you for meet day, there are three main tips I can give you to improve your first performance on the platform.
Big gym lifts / PR’s are exciting and help show progress but they are normally achieved under ideal circumstances and typically when focusing on just that single lift for that day. This is not the case on meet day. There are so many different variables during a meet that are not factors during a normal training day. Some of which include making your weight class, warm-up timing, performing the lift to meet standards and executing all commands with precision. To better help prepare you for meet day, there are three main tips I can give you to improve your first performance on the platform.
-DO NOT CUT WEIGHT-
First, I want to highlight the most common mistake I see: cutting weight. DO NOT CUT WEIGHT. Just don’t do it! Cutting any more than ten pounds puts you at a much higher risk to have a decline in strength and increase risk of injury. Unless done properly over a long(er) period of time, cutting weight should not be something you worry about during your first meet prep.
I know, I know. You are probably thinking that cutting weight will make you more competitive or maybe put you in the position to break a “State/World Record” in a specific federation. Don’t. Take my advice and optimize your peak strength by heading into your first appearance on the platform with your natural weight. Trust me, I learned the hard way the toll a cut in weight can have on your overall meet performance. I cut from roughly 240 pounds down to 220 pounds for my first meet. Let’s just say I wasn’t too happy with my performance and it made for a very frustrating and disappointing experience and outcome.
Did I mention that most weigh-ins occur less than 24-hours before your scheduled to lift? If you compete in the USAPL, as I do, a weigh-in occurs only two hours before the meet starts! This does not give much time for you to gain energy and rehydrate (if using water cut) back before you need to start warming up for your first lift. Remember, it is your first meet. Make it a positive experience! Focus on performing your best and feeling strong when it matters most.
I know, I know. You are probably thinking that cutting weight will make you more competitive or maybe put you in the position to break a “State/World Record” in a specific federation. Don’t. Take my advice and optimize your peak strength by heading into your first appearance on the platform with your natural weight. Trust me, I learned the hard way the toll a cut in weight can have on your overall meet performance. I cut from roughly 240 pounds down to 220 pounds for my first meet. Let’s just say I wasn’t too happy with my performance and it made for a very frustrating and disappointing experience and outcome.
Did I mention that most weigh-ins occur less than 24-hours before your scheduled to lift? If you compete in the USAPL, as I do, a weigh-in occurs only two hours before the meet starts! This does not give much time for you to gain energy and rehydrate (if using water cut) back before you need to start warming up for your first lift. Remember, it is your first meet. Make it a positive experience! Focus on performing your best and feeling strong when it matters most.
-SET REALISTIC GOALS-
Another common mistake I see is people entering into their first meet with unrealistic expectations and unreachable goals. I want to stress the importance behind SETTING REALISTIC GOALS AND EXPECTATIONS. Remember, you are not coming into the gym feeling fresh after a rest day with all your friends who can get you jacked up to smash a single lift PR. In competitions, you have a time limitations for warming up and platform attempts. You will also be completing all three lifts on the same day within a few hours. This is very different than most normal training days.
To help experience the energy exerted on meet days, I would recommend adding a mock meet into your programming about two weeks out. This will also help you gain a better understanding of what it will be like to hit your three main lifts consecutively. I do not recommend completely maxing out during your mock meet because the main reason to complete a mock meet is to determine the time you need to warm up, plus experience hitting all three lift in the same day.
Depending on the size of the meet and number of flights, you will normally have about 5-10 minutes between attempts and approximately 30 minutes to an hour in-between lifts. Whether you eat some peanut butter and jelly sandwiches, burritos, or sour patch kids (highly recommended), you should take this time to REFUEL in anyway possible! You will be functioning within predetermined time restraints and your adrenaline will be fueled by nerves and excitement; so do not count on a normal appetite. Pack snacks that will help you sustain energy.
To help experience the energy exerted on meet days, I would recommend adding a mock meet into your programming about two weeks out. This will also help you gain a better understanding of what it will be like to hit your three main lifts consecutively. I do not recommend completely maxing out during your mock meet because the main reason to complete a mock meet is to determine the time you need to warm up, plus experience hitting all three lift in the same day.
Depending on the size of the meet and number of flights, you will normally have about 5-10 minutes between attempts and approximately 30 minutes to an hour in-between lifts. Whether you eat some peanut butter and jelly sandwiches, burritos, or sour patch kids (highly recommended), you should take this time to REFUEL in anyway possible! You will be functioning within predetermined time restraints and your adrenaline will be fueled by nerves and excitement; so do not count on a normal appetite. Pack snacks that will help you sustain energy.
- EASY OPENERS-
Last, but certainly not least, I highly recommend using EASY OPENERS! Your openers should be a number that you can be woken up in the middle of the night and hit for an easy single. Another way to view it is as a weight that you can triple in the gym any day of the week. Too many times I have seen lifters try to open with a PR that they hit in the gym. This is never a good idea. Again, meets are much different than training sessions. An easy opener will put you on the board and set you up to match your gym PR or even hit a new one on the 2nd & 3rd attempts.
The platform is not your home gym where your best gym bro is spotting you and conditions are ideal. You will need to pause on bench, squat past parallel for depth, and truly lock out your deadlift. Learn the rules of your federation and meet commands prior to meet day. Errors have the potential to occur regardless of your preparation. I encourage you to utilize my tips while you prepare for your platform debut because I am confident it will help result in a positive experience and, most importantly, a strong total!
The platform is not your home gym where your best gym bro is spotting you and conditions are ideal. You will need to pause on bench, squat past parallel for depth, and truly lock out your deadlift. Learn the rules of your federation and meet commands prior to meet day. Errors have the potential to occur regardless of your preparation. I encourage you to utilize my tips while you prepare for your platform debut because I am confident it will help result in a positive experience and, most importantly, a strong total!