Best powerlifting meet prep program

best powerlifting meet prep program

In fact, that's the whole purpose of powerlifting competition; to be in your best Training in sets of reps during the final prep for a meet may be part of the answer. . From the above peaking routine for a lb elite lifter, you may notice . Prepare for your next powerlifting meet with these free powerlifting peaking programs. Whether you're looking to peak a specific lift or train all 3, you'll find a. 3 Powerlifting Meet Prep Pitfalls and How to Avoid Them . That's the biggest driver of success, and a good plan will reflect as much.

I am going to purchase a lifting belt soon and incorporate training with it. I believe if you use your belt correctly you can really get some great numbers out of your lifts. Buy a good belt, 10mm seems to be good for most lifters and 13mm is overkill.

  • 3 Powerlifting Meet Prep Pitfalls and How to Avoid Them

I would suggest doing research and finding a belt that a lot of people agree work and like. There are different types of belts that use the same type of mechanism as your regular pants belt to tighten which can be hard to get on and off, and some that use a clasp and locking mechanism. There are different lengths, stretchiness, and widths so as always ask around and see what seems to be the preferred brand. Your federation will give information on the size requirements for the wraps.

Wrist Wraps Same as knee wraps, there are different sizes and types so check with your federation to ensure you are using some that are allowed. Some lifters use them during squats as well.

Singlet Really a singlet? It can feel embarrassing to wear a singlet but you get at least 20 pounds extra on your total when you wear one.

best powerlifting meet prep program

Buy one that looks cool, I would suggest staying away from bright colors unless you like to grab attention. Be prepared for wedgies and moose knuckle. In order to come into your meet being your strongest, there are some things I could advise training wise to help you prepare, which I will get into here in a bit.

Once you know your 1 rep max you can determine your opening attempts. If you miss your first attempt, you cannot go down, you can only go up.

3 Powerlifting Meet Prep Pitfalls and How to Avoid Them - BarBend

Your first attempt should be something you can do for a triple on an off day. Starting too low is less common so be sure you set the bar high enough, but not too high. Remember, a PR is a PR. Third Attempts Here is the time to make or break a huge PR. Go off how your last attempt felt and gauge how much you have left in the tank and go for broke.

best powerlifting meet prep program

This is your time to get a bigger PR and really let yourself lift something heavy. Training up to the Meet Generally taking your openers 2 to 3 weeks out from competition. No need to do these on the same day, take your time over the course of a week and do them. Get a feel for the weight and make it feel as light as possible.

One Week Out To some people this might not make sense but your last week you need to deload. Some advocate light movements to keep the blood flowing, mobility and foam rolling, and other easy exercises. Some advocate taking a week off completely from the gym resting up, getting food in you and ensuring you are fully recovered. Do whatever you feel is necessary but if you go to the gym, no heavy work at all; you want to be fully recovered for the meet.

best powerlifting meet prep program

Supplementation and Nutrition Supplementation and nutrition should not be changed during your meet training unless you are trying to cut weight. This happens often so I try to invite people to not make any drastic changes. I would not recommend for your first meet worrying about making a specific weight class. That variable can be tackled in your next events should you plan to keep competing.


Meet Preparation When preparing for a meet, there are many things that you need to do and pack and bring with you. When you weigh in, you will need to get your rack height and your bench height. Your rack height will be used if you use a mono lift for squats or have a walk out rack for squats.

best powerlifting meet prep program

If you are unsure how the heights work, politely ask around and you will get some help. Be sure to register for your meet as soon as you can to ensure a spot at the meet.

Maximal strength is actually pretty consistent when measured across time. If you think you could hit your goals for the meet now, then training super intensely for another week may not make much sense. You might peak too early or worse you might injure yourself right before the meet. If you are feeling confident and strong and you feel you have the capability of hitting your goals, easing off the gas the last two weeks might just give you the best meet of your life.

Finally, how old are you? Older lifters need a longer time to recover, partly due to simply being older, partly due to the fact they have likely been training longer.

best powerlifting meet prep program

Younger lifters junior lifters and below will tend to recover fast and they often feel like their gains are more transient, thus they tend to prefer a shorter taper. If you answered yes to most of the questions above, then you likely want to do a two-week taper. If you answered no, then a one-week taper is probably best for you. I will outline both of them in detail below.

12 Weeks to the Platform: Your First Powerlifting Meet

A taper is not the time to try something totally new or significantly change your training. You should never get sore as a result of a taper workout. Their training routine might look something like this.

Sample Training Week Training 4 x week hitting everything once a week Day 1: Legs and Core Monday Day 2: Bench and Biceps Tuesday Day 3: Back and Deads Thursday Day 4: Shoulders and Tris Friday Weeks — heavy training, week 7 would likely be the most challenging week On this week the lifter will likely hit squat, bench, and deadlift in training. Taper Week 1 Week 9: Taper Week 2 Mon-Fri for example Competition: Squat — warm-up as normal and then work up to your opener or your last warm-up set.

Optional back down work for sets of reps. Then perform your normal assistance exercises, using either warm-up weight or first work set for all sets.

Keep the volume pretty low. After performing the competitive lift, incorporating assistance exercises for sets for reps is reasonably standard. Bench — warm-up as normal and then work up to your opener or your last warm-up set. Generally assistance exercises for sets for reps is reasonably standard. Deads — Deads are optional to perform, you can either skip them completely, do them very light to stay in the groove, or do them with the same set up as the squat and bench.

Their motor pattern degrades the slowest so I generally suggest skipping them. Skip 45 Degree Row: If you lift above your openers it should not be considered much of a taper and it is very important that you are realistic about your weights and selecting your attempts or else this may feel heavy. If you feel great, great, however do NOT go any heavier than the plan. If you feel crappy, too bad, that just means you needed to taper so it will all workout in the end.

12 Weeks to the Platform: Your First Powerlifting Meet

Taper Week 2 Day 1: Generally stop one set before you stopped on week 1 of the taper. This day should be significantly shorter and much easier than you are used to. Go Forth and Dominate The idea behind the second week is truly to rest, do just enough work to feel comfortable with the exercises and stay in the groove.

Definitely rest the days right before a competition.