Preparing for your first powerlifting competition can be exciting, nerve-wracking, and rewarding. From training cycles to understanding meet-day logistics, proper preparation ensures you step onto the platform with confidence and focus. Here's your comprehensive guide to navigating meet prep and crushing your first powerlifting competition.

What Is a Powerlifting Competition?

Powerlifting meets consist of three lifts:

• Squat
• Bench Press
• Deadlift

Each lift is performed in a specific order, and competitors are judged on technique while aiming for their heaviest possible lift. Your best attempt for each lift is combined to create your total score.

Meet Prep Checklist

1. Choose Your Competition

• Research local or regional meets hosted by recognized federations (e.g., USAPL, IPF).
• Ensure the competition date gives you adequate time (8–12 weeks) to prepare.

2. Understand the Rules

Familiarize yourself with the federation's rulebook, including:

• Approved equipment (e.g., belt, shoes, singlet).
• Commands for each lift (e.g., "Squat," "Press," "Rack").
• Standards for successful attempts (e.g., squat depth, bench pause).

3. Register and Weigh-In

• Select your weight class when registering.
• Plan your nutrition to align with your target weight (if cutting or maintaining).

Training for Your Meet

1. Follow a Meet-Prep Program

Use a structured program that prioritizes:

• Volume and Intensity: Gradually reduce volume and increase intensity as the meet approaches.
• Peaking Phase: Taper training 1–2 weeks before the meet to maximize strength and recovery.

2. Practice Commands

Incorporate competition commands during training to simulate meet conditions:

• Squat: Wait for the "Squat" and "Rack" commands.
• Bench Press: Practice pausing at the chest until the "Press" command.
• Deadlift: Hold the bar at the top until the "Down" command.

3. Track Your Progress

Log your lifts, including weights, reps, and sets, to monitor improvements and identify areas for refinement.

4. Simulate Meet Conditions

Perform mock meets during training:

• Warm up as you would on meet day.
• Execute all three lifts in competition order.
• Rest 5–10 minutes between attempts.

Nutrition and Recovery

1. Dial In Your Nutrition

• Eat a balanced diet with sufficient protein, carbs, and fats to fuel performance.
• If you need to cut weight, begin several weeks out to avoid drastic last-minute measures.

2. Stay Hydrated

• Drink plenty of water daily, especially during training sessions.

3. Prioritize Recovery

• Focus on sleep (7–9 hours per night) and active recovery (e.g., stretching, foam rolling).
• Reduce stress in the weeks leading up to the meet.

Meet Week Preparation

1. Taper Your Training

Reduce volume significantly and avoid heavy lifting to allow full recovery.

2. Plan Your Attempts

Select your attempts strategically:

• Opener: A conservative lift (~90% of your max) you can perform confidently.
• Second Attempt: A challenging lift (~95% of your max).
• Third Attempt: A personal record attempt (~100–105% of your max).

3. Prepare Your Gear

Pack essentials:

• Singlet
• Belt
• Wrist wraps/knee sleeves
• Lifting shoes
• Snacks and water
• Chalk

Meet Day: What to Expect

1. Arrive Early

Arrive at least 1 hour before weigh-ins to settle in and meet the officials.

2. Weigh-In

• Bring your identification and required federation membership card.
• After weigh-in, refuel with a balanced meal or snack.

3. Warm-Up

• Follow the warm-up schedule posted at the meet.
• Coordinate with other lifters to share racks and time your warm-ups.

4. Execute Your Attempts

Approach each lift with confidence:

• Stick to your planned attempts.
• Listen carefully for the commands.
• Focus on one lift at a time—don't dwell on previous attempts.

Common Mistakes to Avoid

• Underestimating the Rules:

  Not following commands or meeting standards can result in failed attempts. Study the rules carefully.

• Opening Too Heavy:

  A failed opener can shake your confidence. Start with a weight you know you can lift.

• Neglecting Nutrition or Hydration:

  Fatigue and poor performance often stem from inadequate fueling or hydration.

• Overtraining During Meet Week:

  Avoid heavy lifting close to the meet—your body needs time to recover.

Tips for Success

• Stay Calm and Focused: Trust your training and don't let nerves undermine your performance.
• Stick to Your Plan: Avoid last-minute changes to your attempts unless absolutely necessary.
• Enjoy the Experience: Your first meet is as much about learning and growing as it is about competing. Celebrate your effort and progress.

Conclusion

Your first powerlifting meet is an opportunity to showcase your hard work, learn about the sport, and challenge yourself. By preparing thoroughly, practicing discipline, and approaching meet day with confidence, you can walk away with a sense of accomplishment and the drive to improve. Remember, every champion starts somewhere—step under the bar with pride, and lift like the warrior you've trained to be.