You’ve decided to take on the responsibility of getting yourself fully fit for lifting competitions! These competitions take months of preparation and closely watching your diet, as well as, your workout regimen. However, the preparation can also provide you so much success by trying to beat your personal record (PR) throughout your training. Getting yourself ready for the competitions can benefit you in so many ways and ultimately get you ready to reach your end all goal! In this article you’ll find some great tips that will help you get started and get you through your preparations.
Everyone has different goals when it comes to preparing themselves for these lifting competitions. What many people don’t prepare themselves for is the strict preparation just a few weeks before your competition. This means getting very serious about your workouts and getting in the proper amount of lifting. Make sure you are eating all the correct foods that can bulk you up as much as possible in those next few weeks as well. All you need is some motivation, determination and the urge to get where you want to be for your next competition! Keep reading on to get some tips now!
How Should You Prepare Yourself For Lifting Competitions?
You’ve finally found the determination to get yourself ready for a lifting competition. You even have one picked out in mind that you’d like to compete in. You’re next step is to find a way to get ready for that competition and how long it’s going to take you! Getting prepared doesn’t happen overnight and take actually takes several months to get to the point you want to be at. Danny Sawaya of StrongFirst.com developed his own tips to helping himself and others prepare.
- Don’t cut weights.
- He says this is one of the biggest mistakes newcomers usually make. As you peak, the loads generally increase, and even though volume of training goes down, your body will be ready for the meet to be done and over with the closer to the meed you are. Many individuals start to focus more on their general body weight rather than the weight they lift. Be prepared if you choose to cut weight because as your body weight goes down, your risk of lifting less goes up.
- Don’t wait until you are “more competitive”.
- Especially if this is your first competition, it is best to avoid this thought process all together. Nobody tends to care what you can lift, everyone is pretty much focused on hitting their own PR’s and not yours. Set yourself goals and beat your own personal records.
- Set realistic goals.
- Involved someone who is expert in weight lifting to help you set yourself some goals. They will help to keep you on track to these goals and ultimately, helping you to break each PR.
- Don’t miss lifts.
- Typically, training programs range from 5 to 8 weeks, but you tend to taper your volume once you get closer to the meet. Leading up to your competition, you should never miss out on our lifts. Also stay away from grindy and ugly looking reps on the peaking cycle as well.
- Practice Commands
- Nothing is worse than hitting your all time PR and turning around to see you were red-lighted because you didn’t wait for the judge to give you the rack command, says Sawaya. Lifts have a set of commands that you must follow. For example: a bench press must be paused, so it is best to practice this for a considerable amount of time.
- Be conservative and plan ahead
- Try not to miss your opener by putting all of your might into your first lift. It’s best to save it for your final attempt. Coaches will recommend that you open with 88 to 92% of your goal.
- Know the federations rules
- It’s important to the rules ahead of time so you can train appropriately.
- Get a handler
- Make sure to have someone there to help you. They can help direct you throughout your meet.