How to Prepare for your First Powerlifting Meet

Congratulations, you have either signed up for your first meet or are looking to join one. A lot of people say they need to wait until they are strong enough. Get that out of your head NOW!! 
Your first meet is a great way to get acclimated to the environment. The main goal behind your first meet is to see if you enjoy the sport. Stepping onto the platform is a big feat! Be proud of yourself for taking the courage to do this. 

 :: FIND A FEDERATION TO COMPETE IN :: 
 Throughout the United States there are many different federations, such as APF, USAPL, WRPF and many more. Do your research. Find what federation would best fits your needs and desires. Each federation has different rules so pay close attention to the varying rules. 
For example, in some APF and WRPF  meets you have to squat using a mono-lift. 
    
 :: PICK A MEET ::
Now you found a federation, pick a meet to compete in! Please note that when registering for the meet there are multiple divisions depending on your age, weight class and what equipment you are wearing. Most federations classify “equipment categories” into there Raw, Classic Raw, Single-Ply and Multi-Ply. Each federation has different rules and different vendors approved for of what equipment you can wear in each particular division. For example, in USAPL SBD is an exclusive approved vendor for knee sleeves, wrist wraps, belts and elbow sleeves. 

 :: FIND A COACH ::
I definitely recommend hiring a coach. An in-person coach is the best route to go for your first meet as the coach can ensure you know proper form for each lift while correcting any bad techniques that inhibit your form. Closer to competition day, your coach will also practice the competition commands with you and ensure you are hitting depth on squat. If an in-person coach is not feasible, an online coach will do. You will not receive the one on one time but you likely will get help through video review of your lifts. Overall your coach will ensure you are peaking properly and getting the necessary recovery time. 

:: SHOULD I CUT WEIGHT? ::
 If this is your first meet, the best idea is to stay at the weight you’re at. There is no need to cut and potentially lose strength just to be in a certain weight class. Your first prep will be exhausting on your body. It’s a lot to go through on its own. There is no need to add in cutting weight while peaking. 

:: WHAT SHOULD I WEAR? :: 
As a first time lifter you are likely to compete in Raw or Classic Raw. At a minimum you will need 

• Singlet
• Squat socks
•  Shoes
•  Deadlift socks

You can also use equipment like** 

•  Belt
•  Wrist wraps
• Knee sleeves 
• Knee wraps if doing Classic Raw 

**Again each federation has certain size requirements and certain brands that are approved for you to compete in.
Be sure to check with the Federation rules and your coach to ensure your equipment and singlet are competition approved. 

:: TWO DAYS OUT :: 
Alright we are two days out! Depending on the federation you are in, you either have weigh-ins 24 hours or 2 hours prior to the meet. If you have a 24 hour weigh-in I recommend trying to weigh in as early as you can. This allows you more time afterwards to hydrate, eat and relax. At weigh-ins you will figure out your rack heights and give the meet judges your opening attempts for all three lifts in Kilograms. 
You will need to bring with:

• Your federation membership card 
• Government issued ID
• Singlet
• Underwear
• Bra if applicable
• Squat socks
• Deadlift Socks
• Shoes
• Belt 
• Wrist Wraps 
• Knee sleeves or Knee wraps 

:: MEET DAY IS HERE ::
Powerlifting meets can be long. A fast meet will take 5 hours. A long meet can take up to 10 hours. 
I recommend you bring with

• Water, Caffeine, Sports Drinks

 - It's going to be a long day, you're going to need a boost of energy. Be careful not to drink too much caffeine as it can heighten your anxiousness as well as upset your stomach. Sports drinks are great to sip on throughout the day as you need to keep your electrolytes up. 

• Food ---  Bring foods that you are used too. Ideally you want to eat a  good amount of carbs and healthy fats to energize you throughout the day. I like to eat PBJs, gold fish, and beef jerky. I also like sour gummies to munch on. These are simple sugars that your body can digest quickly which will raise your blood sugar if it starts to drop.
• A camping chair
• Your headphones
• Phone charger
• Foam rollers
• PVC pipes 
• Rubber Exercise bands

At the end of the meet, be sure to congratulate yourself! Competing is not an easy task. It takes dedication, consistency and strong mental discipline.
​You have spent these past 3+ months preparing yourself for this. Time to celebrate!!

 -- Matt ​

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