Sunday 25 November 2012

Your First Powerlifting Competition

Plan Early


Find a competition that is still about 6-8 months away.  This will give you plenty of time to plan a good training strategy.  If you have to rush to get ready for a competition, there's a greater chance of injury.

Do Your Homework

Find out what the rules are for the competition.  Different clubs use slightly different rules and words of command.  Make sure that your training follows the regulations; that way, when the chips are down and you're in the heat of battle, you'll lift properly - just lift you did hundreds of times in training.  Make sure that the equipment you choose meets regulations - nothing is worse than having your favourite belt disallowed the day before the event.

Make a Sensible Training Plan


When you're still 3-4 months out from the competition, you should still be doing overall strength training.  Work on core strength, shoulders...everything.  Include all the basic powerlifts in your training throughout this time.  Aim to keep adding weight onto your lifts.  At this phase you should be doing 3 sets of 6 rep max.  You're hammering home the muscle-memory and tuning-in balance and timing while adding strength.

Final Attack



2 months out you need to focus on the 3 main powerlifts.  I throw in some plyometrics like box jumps and plyo push-ups to increase fast twitch speed.  Starting 1 month out, you'll want to focus on rehearsing for the big day.  Practice your warm-up (keep it light!).  Hit three attempts on each lift just like it was showtime. Know what your body is capable of.  Think about what your first, second and third attempts will be.  The very last workout should be about 5-7 days from the big competition.  Eat well the morning of the competition and bring some healthy snacks like raisins, almonds, fruits etc with you to keep your energy up. 

Bask in the Glory
Enjoy your big day.  All eyes will be on you and everyone cheering for you as you wrestle gravity for control of that bar. 

Tom

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