4 Things to Know While Training for a Weightlifting Competition
Posted by Reebok on March 31st, 2021
Lifting weights just for the health benefits and the excitement of setting new PRs is fun enough, but nothing can quite compare to the thrill of competition. Some people live for it, and if you’re thinking about taking your PRs from the privacy of your home to out in front of the judges, there are a few things you should know.
Know Your Warm-Up Lifts
Warming up is as essential to PR success as the right pair of cross training shoes is. That being said, too many of us might not stop to think about the science of warming up, specifically the loads we choose before going for the heavy stuff. You might start with just the bar, add a couple of plates, add some more weight and then eventually go for the target weight. This method might get the job done, but you want to give yourself every advantage possible when competing. By carefully selecting your warm-up weights based on a percentage of your target max weight, you can conserve your energy while also prepping your body for the competition weight. Make sure you’re paying attention to the weight you use during warm-up sets and how you feel throughout your training.
Be Mindful of Rest Periods
Competition day can be somewhat fast-paced compared to a typical training session. Not only do you need to battle your nerves, but you also face a time crunch. You only have a set amount of time to get from warming up with the bar to setting a new PR in front of the judges, and if you’re resting for too long, you’re eating into that precious time. So, start timing your rest periods throughout training and aim to be as efficient as possible, keeping rest periods to 2 minutes or less.
Seek Out a Coach or Trainer
Weightlifting can feel like a solitary activity, but it doesn’t need to be. There is room for anyone to ask for help or assistance from a professional who’s been there and done that. Whether it’s someone at your gym or an online mentor, seek out a coach or trainer that can help you make the most of your time spent in your gym shorts. Whether it’s helping you develop a rock-solid program or just providing tidbits of advice to put your nerves at ease, a good coach is invaluable.
Remember to Have Fun
Competing can be fairly stressful, especially if this is the first time you’ve competed in anything since high school. While your newfound coach might be talking about all these things you need to do and not do, remember to enjoy the process. Win or lose; you’re improving your athletic abilities throughout training, and competition will be a new thing to test your skills in front of an in-person or virtual panel of judges. Remember to have fun, and the entire training period through competition day will be full of great memories.
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