Recovery powerlifting meet

6 Training Considerations for After Your Powerlifting Meet - The Strength House

recovery powerlifting meet

Following powerlifting competitions athletes can feel lost and not and recover from the high intensities of the pre-competition block, work on. 6 Training Considerations for After Your Powerlifting Meet . Remember, all recovery is aerobic, so if your conditioning sucks, it'll put a low. I didn't see any threads on this subject. Lots of stuff regarding how to prepare, but not about what you guys do after the contest. I've only.

recovery powerlifting meet

So logically, your first training cycle after your meet should crank up the volume. So if you followed a well-designed training program, you likely were handling heavy weights with very low volume sets of reps for fewer than 10 total reps just before your meet. The law of specificity tells us that the more reps you do, the less impact it will have on your 1RM, but the many benefits of improving your rep-maxes justify the means.

Post Competition Training - All About powerlifting

Rep maxes help you see continual progress, keeping your confidence high. Variety should always decrease as you approach a meet. Just make sure they accomplish a worthy goal, such as adding muscle or targeting a weak point. For example, he said he always knew his competition bench would go up if his floor press was increasing.

Similarly, using more exercise variations can help you find exercises that directly impact your competition lifts. And while specificity is important for skill acquisition i. Identify your weaknesses and choose exercise variations that specifically target your issues. Long term health and maximal performance in a strength sport are fairly exclusive.

You can't have both.

recovery powerlifting meet

Opt for front squats, safety bar squats and neutral-grip presses. Try high-bar squats and fewer grip-intensive exercises. Try block pulls or sumo deadlifts instead of conventional deadlifts from the floor.


Weight on the bar will greatly impact how pissed off your joints get, so lighter loads are a necessity from time to time, especially if volume is high.

Hopefully by now you understand that aerobic training is not the mortal enemy of maximal strength that we thought it was. There are lots of ways to improve your conditioning without detracting from your strength training. Miguel Aragoncillo gives some great examples in this article. But ultimately, you have to dial back a bit on your lifting to make room for your conditioning, and immediately after a meet is the best time to do so. Start with sessions of low-intensity conditioning such as tempo runs or dragging a sled.

8 Things You Should Do the Week Before a Powerlifting Meet

Twenty to 30 minutes should suffice at first. You prioritize the exercises both GPP and weightlifting which you normally do not have time for and which you are bad at. It is hard to measure them in the GPP work and auxiliary exercises which you do not normally do.

Examples of Aims You May Pursue During the Deloading Period As I mentioned in point 5 above, you focus on what you are weak at and what you normally do not have time for. Based on my experience and on the experience of lifters I have trained or talked to, these are examples of such things: Cardio Cardio is something that many lifters do not have time or desire to do, so why not spend some time swimming or jogging?

You will have a healthy cardiovascular system and more endurance for high-volume sessions during the season.

recovery powerlifting meet

Technique Drilling You practice technique with moderate and heavy weights during the season, but normally many lifters neglect working with the empty bar. It helps to maintain a high number of reps in a set, which is beneficial for technique building, without overloading since working high reps even with moderate weights is too hard and not beneficial at all. Other athletes believe that their technique is already perfect, but the wise lifter knows that the technique is something that you need to refine all your career.

Developing Small Muscle Groups While you spent years focusing on leg and back development, some lesser muscles sometimes lack your attention during the season, so paying them some attention during deloading is not a bad idea since you do not want them to drag behind.

Why You Really Need a Deloading Period Surely, the deloading period allows you to focus on some auxiliary aims, but this is not its most valuable feature.

  • Post-Meet Training — What to Do the First 9 Weeks After Competition

What you can achieve only during a deloading period is deloading of your neural system. And indeed sometimes it needs rest even more than the body, which at first glance seems to be the doing all the barbell work. This aim is the most important one and the only way to achieve it during a deloading period is to enjoy your training.

recovery powerlifting meet

If you hate treadmills and swimming pools, go to the countryside to run in the forest and swim in the river.