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How To Prepare For A Powerlifting Meet

Every pound counts, so preparation is crucial. Your goal should be to feel strong and ready when you’re called to the deck, with your mind fully focused on the task at hand.

At a powerlifting meet, you go all out and push yourself to lift more than you ever have before. You’ll get a score for each of the three lifts and a score for your total, and the lifter with the highest total wins.

Every pound counts, so preparation is crucial. Your goal should be to feel strong and ready when you’re called to the deck, with your mind fully focused on the task at hand.

GEAR YOU’LL NEED

Buy some flat shoes that distribute your weight evenly, and use high socks to prevent shin-scraping during the deadlift. Get wrist wraps for the bench press and a lifting belt if you plan to use one. You’ll probably need to wear a wrestling singlet, but check the regulations of the meet you plan to attend. You should also buy some water, sports drinks, and food to bring to the competition.

KNOW YOUR 1RMS

Establish your one-rep maximums (1RMs). Do this several weeks before the contest, and test each lift on separate days, preferably over a couple of weeks.

FAMILIARIZATION

Get used to the event conditions. In the weeks before the event, learn the commands that the officials will shout at you, and have a partner call them to you while you practice. Missing a command might break your rhythm at an inopportune time. Also, train in your singlet and full gear so that you get used to it, and you’re not annoyed by the discomfort on the day. Don’t worry about how people in the gym look at you in your singlet. They’re just jealous.

“DON'T WORRY ABOUT HOW PEOPLE IN THE GYM LOOK AT YOU IN YOUR SINGLET. THEY'RE JUST JEALOUS.”

REST UP

Take a week’s rest before the meet, so that you turn up fresh. However, if you’re making consistent and regular progress in the lead up to the meet, there’s no real need to change anything in your routine.

BE EARLY

Get to the meet early and start warming up early. It’s better to have to slow your warm up down than to rush it, or to be called up before you’re ready.

YOUR STRATEGY ON THE DAY

Plan to lift 87 to 93 percent of your 1RM in your first attempt. The higher your 1RM, the lower in this range should be your attempt. That prepares your nervous system for the heavier weights and gives you the confidence of getting some points on the board.

Increase the weight in your second lift, aiming for a 5- to 10-pound personal best. Then in the third, strive to beat this, but listen to your body when deciding by how much.

GET TO IT!

If this is your first meet, congratulations on taking your first step into competition. If you’re already seasoned, you’ll be pretty familiar with how things work, which should give you a bit of confidence. Either way, hopefully, you’ve picked up a few tips here that will take your performance to the next level. Good luck! GAINZ