So you have decided try Powerlifting and are going to your 1st competition. Well done on you, you will not regret this decision in fact some of you (if not all of you) will catch the "iron bug" and be hooked on the sport for the rest of your life. As I write this I am going to two competitions with my Powerlifting club, the Teesside Barbarians. Most of the lifters this will be their first ever meet and writing this will help prep them but will also help any new lifter to the sport.
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Here is a short list of things to do pre comp, during comp and post comp to get the most out of the experience;
Pre Competition:
- Send off entry form in plenty of time: This is so the federation gets your form well in advance. Either via post or by online entry. Best getting this done weeks in advance than having to pay on the day saves the hassle and not stressing about paying then rushing to warming up.
- Run a long training cycle (8-12 weeks): This is so you can refine your technique and build up your strength base so you can peak accordingly at the meet. Planning to win never plan to fail. Use a simple programme (once you have solid technique), such as 5/3/1 and or starting strength.
- Train with a Powerlifting club or an individual who has competed before: This is so you can learn first hand of someone whom has had experience coaching someone for a meet or they have trained themselves and competed. Makes sense, you would ask a maths teacher a maths problem you wouldn't ask a crossfitter to teach you how to do powerlifting same way you wouldn't ask a powerlifter to teach you how to do Crossfit.
- Watch videos on lifters to see how the seasoned veteran's lift: Again similar to the above point this so you can learn specific technical/mental cues to help improve your platform perform at your best
- Get the required equipment for the meet (belts, straps, knee length socks): All must wear knee length socks for the deadlifts this is to stop your shins from cutting. Each meet will provide their own chalk so no need to bring your own (you can but why waste your own, it is unlikely that it will run out of chalk). Bring you own belt and lifting wrist straps (if you use them)
Depending on the competition and what federation you will lift with some rules may be relaxed for first timer lifters just so they don't have to shell out loads of money. The competition I am sending my team too is an inter gym/club comp you can wear your normal training gear, however saying that if you don't have a singlet then you must wear shorts that are above knee length so refs can see knees are locked out. You must wear knee length socks pulled up to cover shins, this is a health and hygiene issue same as you must wear foot wear. Ideally flat soles. You can wear neoprene knee sleeves not any other kind. You can't wear knee wraps, or use lifting straps but you can wear wrist supports. You can use any belt. Please have a look on IPF website at rules for lift, You will have three attempts your heaviest lift gives you your total. Please everyone who reads this be aware that although dress is relaxed so new lifters can take part without shelling out loads of money, the rules for the lift will be strictly adhered to as per IPF rules. No exception to these rules (By Dave Richardson organiser for 5 Towns Powerlifting Deadlift Competition).
- Work out how your bodyweight fluctuates over a day and a week: This is so you can work out which weight class you are going to be competing in. Since it is your first comp don't do a weight cut or anything go in as the strongest version of yourself. Why leave strength before the platform use all the strength you have gained.
- See which foods make you feel full of energy and those which make you feel bloated/tired: You want to be eating well for the competition and bringing food to the competition that you can rely on. Foods that pack a punch will help you perform better don't eat to feel tired eat to feel up and at it. Sugary foods on the day to get the energy up, night before eat plenty of carbohydrates to store up the energy.
- Make sure you see a physio/sports therapist to get rid of any niggles/pains that may inhibit your training: This will highlight any areas which may be susceptible to injury and help your recovery process so you can go into the next training session feeling better.
- Set realistic goals at this competition: You are hear to lift a new personal best and to enjoy yourself. Doesn't matter what anyone else is lifting in your class or other classes. Only focus on yourself that's it. Set a plan well in advance on what your target weight you will lift at the competition. Set your opener, 2nd lift and 3rd attempts closer to the meet (these may change depending on how the warm up goes).
- Read over the federations rule book: This is so you are aware of what you can and cant do on the day of the event. It just so you don't do anything that may result in a failed lift.
- See videos of lifters who are competing at this event: This will allow you to see how the seasoned lifters prepare themselves mentally before a lift and how the judging is done. Remember to listen to the ref when starting the lift and when to rack it (especially for the bench press).
- Run a practise meet before competing: This is to familiarise yourself with the calls so you don't make a mistake.
During Comp
- Get there early: Never be late for anything in life no likes being late and don't want to be keeping anyone waiting.
- Check out the venue before the weigh in starts: This is so you can see what is there and where everything is located such as changing rooms, warm up area, lifting area, eating facilities etc
- Get a nice spot close to the platforms, warm up area and bathrooms/changing rooms: Again for ease of access and an area for you/your club to set their fort up.
- Set up your cameras (if people are recording): Some clubs bring down cameras on tripods to record the meet or their own lifters. Get down early to set them up and speak with the organiser on where they want them to be set up.
- Be one of the first to weigh in so you have time to re-weigh in again if need be.
- Eat loads of food after weighing in: To replenish energy levels
- Stay well hydrated on the day so you don't feel tired and you can perform to the best of your ability
- Warm up in advance of your scheduled flight to lift: Rather have to slow down my warm up then to speed up my warm up.
- Help others warm up/not just yourself: Do your own warm but respect others if they are the flight before you let them take priority on warming up. Everyone is really friendly and if you just ask for a weight on the bar they will happily oblige.
- Be focused: Focus on yourself who cares what the monster in the corner is doing or why that dude is shouting so much, focus on what you are doing. Warm up as you planned set your sights on bettering yourself.
- Change your openers if you have to: There is no shame in changing your openers if you feel you are tired or weaker than normal. Just speak to the head judge 20 minutes before lifting he/she will usually call for each flight to change their openers if need be well in advance of lifting
- Make sure you have all you need to lift on the platform with you at all times: Don't be that idiot who forgets to put on his belt as he was so excited to lift haha. It has happened I have nearly done it you just get so focused on lifting you forget the small things.
- Make sensible jumps between attempts ask friends/coaches for feedback. They will provide useful feedback on what weight you should be attempting next.
Post Comp:
- Save your videos or post them on social media asap (reason being too many people lose their videos due to not enough phone storage and or losing their phone).
- Thank the referees, judges, loaders and the organisers for giving up their time and putting the hard work in for running the meet.
- Congratulate all other competitors without them the meet wouldn't of happened.
- Network with everyone at the meet, find out where they train, who they train with, what is their training style best why to learn is by asking others. They may not have all the answers but its better ti ask.
- Go out after the meet for a celebratory meal and drink to reward yourself for the hard work and time/money you have put into improving yourself.
- Re assess if you think powerlifting is for you, if it is great, if not don't worry you tried it better than most. However if you liked it getting planning for your next competition and look to better yourself again aim for a 5kg personal best this time.
I have the upmost respect to anyone to lift in front of a crowd of people trying to lift a weight they have never done before. That takes guts and you may feel the pressure, but embrace it. We all have been up there and we will all be cheering you on so give it all you got. Thrive off the pressure
See you on the Platform
By Andrew Richardson, Chairman of the Teesside Barbarians Powerlifting Club.
Useful Links
http://www.idfpa.net/#!getting-ready-for-your-first-powerlifting-compeition/c195v
http://www.gbpf.org.uk/
http://www.bdfpa.co.uk/
Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
Contact details below;
Facebook: Andrew Richardson (search for)
Facebook Page: @StrengthisNeveraWeakness
Twitter: @arichie17
Instagram: @arichiepowerlifting
Snapchat: @andypowerlifter
Email: a.s.richardson@tees.ac.uk
Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278
Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7
