So, you’ve registered for your first USA Powerlifting meet! You’ve been training hard, fine-tuning your technique, and you’re ready to show the world what you’re capable of. Stepping onto the platform for the first time can be both exhilarating and nerve-wracking, so let’s break down what you can expect at your first meet.
1. Meet Check-In and Gear Check
The day usually starts with a mandatory check-in and equipment check, where officials ensure that your gear complies with USA Powerlifting regulations. This includes your singlet, belt, wrist wraps, knee sleeves, shoes, and your socks. Arrive with plenty of time to spare and bring a checklist of approved gear to avoid any surprises!
Tip: Double-check the latest version of the USA Powerlifting technical rulebook for approved gear well before meet day to avoid any hiccups.
2. Weigh-Ins
You’ll be assigned a weigh-in time the begins two hours before your session begins. If you’re aiming for a specific weight class, it’s wise to monitor your weight closely in the days leading up to the meet. At weigh-ins, you'll also declare your opening attempts for the squat, bench press, and deadlift.
Tip: Set opening attempts that you’re confident you can perform. Your opener should be something you can lift with ease, even on an off day.
3. The Rules Briefing
Once weigh-ins are over, there’s usually a rules briefing. This is where the meet director and / or referees go over the commands, expectations, and flow of the meet. They’ll review the squat, bench, and deadlift commands, which are essential to get right since missing a command can result in a no-lift result.
Tip: Pay close attention to the commands, especially if you’ve never competed before. Practice with friends or a coach leading up to the meet to make these commands second nature. Failing a lift due to a missed command is easily preventable with practice.
4. Warm-Up Area
Before your flight, you’ll have time in the warm-up area to get ready for your first lift. Meets often have multiple racks or benches available, but the space can get crowded, so communicate with others to stay organized. Begin your warm-up about 45 minutes before your start time.
Tip: Have a warm-up plan prepared and know the weights you’ll hit leading up to your opener.
5. The Lifts: Squat, Bench, and Deadlift
Each lifter gets three attempts in the squat, bench, and deadlift, in that order. You’ll have three referees watching your lift to ensure it meets the technical standards. You’ll be called to the platform, get set up, and wait for the command from the head referee for each lift.
Squat: Wait for the “squat” command before lowering and the “rack” command before re-racking the bar.
Bench: You’ll get a “start” command to begin, “press” to push the bar back up, and “rack” to finish.
Deadlift: You’ll only hear one command, “down,” once you’ve locked out.
6. Selecting Second and Third Attempts
After each successful attempt, you have a brief period to declare your next attempt. Plan your second and third attempts based on how the lift felt and advice from your coach or handler. The goal is to build a total across all three lifts, so be mindful not to overreach too early.
Tip: Be realistic with your attempt selections to avoid missing lifts and to conserve energy. Condition yourself in training for the load jumps you will need to make on meet day.
Rest Periods and Staying Fueled
Powerlifting meets are long, so staying fueled and hydrated is essential. Between flights and while waiting for your next attempt, make sure you’re snacking on familiar foods that give you energy without weighing you down. It’s common to bring snacks, water, and electrolytes to keep you going.
Tip: Avoid new foods on meet day. Go with what you know works for your body during training.
8. Supporting Fellow Lifters
One of the most exciting parts of a powerlifting meet is the camaraderie. Supporting your fellow lifters, even if they’re in different weight classes or flights, can make the day more enjoyable and ease any nerves you may have. It's a wonderful community of people.
9. Awards Ceremony & Drug Testing
After all flights are complete, there’s typically an awards ceremony where the top lifters in each weight class and age division receive medals. If you’ve achieved personal goals or even a placing, it’s a moment to savor! All lifters who have been randomly selected for drug testing will have been notified by this time in the meet.
Wrapping It Up
Your first USA Powerlifting meet is an unforgettable experience! It’s a chance to test your limits, make friends in the powerlifting community, and achieve something you’ve worked hard for. Ensure a positive experience by being prepared!
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