Powerlifting meets hold a special place in every lifter’s heart. They’re exciting, they’re challenging, and they give you a chance to show off the hard work you’ve put in. But here’s the thing: powerlifting meets might be a bit overrated. Let me explain why.
It’s not that meets aren’t important—they absolutely are. But focusing too heavily on the meet itself can cause you to lose sight of what truly drives progress in the sport: the process leading up to the platform.
Strength Comes in Seasons
As lifters, we all want to hit those big numbers at a meet. Maybe you’ve worked up to a 600-pound deadlift, and you’re already planning for 620 next time. But here’s the reality: after that meet, your numbers may drop a little. You’ll need time to rebuild your strength, refine your technique, and address weaknesses before you peak again.
Powerlifting meet are long. At least, they seem that way on the day of the event. But they're still only a day, and the training season for the meets themselves are only a few months of the year.
This is where the concept of strength training phases comes in. With my clients, I emphasize four distinct phases:
- Hypertrophy (Off-Season): High reps, low intensity. This is where you build muscle and strengthen weak points.
- Strength: Transition back to heavier barbell work while mastering your form.
- Power: Focus on speed and explosiveness to improve rate of force development.
- Championship: Peak for the big day with lower reps and higher intensity.
Each phase is critical to your success, and the hypertrophy phase might just be the most important of all.
Why the Off-Season Matters More Than the Meet
Let’s break it down. A powerlifting meet is a snapshot of your progress, but the off-season is where the real work happens. During this phase, you deconstruct your lifts, analyze your technique, and address weaknesses.
For example, if your deadlift struggles off the floor but you have a strong lockout, it’s time to incorporate deficit deadlifts or other variations that target the bottom range. These exercises build strength where you need it most, ensuring that next time you compete, your lift is stronger from start to finish.
Without this focused, deliberate off-season work, you’re simply chasing numbers without building the foundation needed to sustain long-term progress.
The Trap of Meet-Centric Training
Too many lifters put all their energy into meet preparation, neglecting the other phases of training. This leads to burnout, stagnation, and frustration when progress inevitably slows. The meet becomes an all-or-nothing event, and if it doesn’t go as planned, it’s easy to feel like you’ve failed.
But success in powerlifting isn’t about one meet. It’s about the consistent effort you put into every phase of your training. By focusing on hypertrophy, strength, and power before you peak, you’re setting yourself up for better performance—not just at your next meet, but for years to come.
Shifting the Focus
Don’t get me wrong—powerlifting meets are important. They’re a chance to test your limits, compete, and celebrate the sport you love. We even have advice on how to prepare for your first powerlifting meet.
But they shouldn’t be your sole focus. Instead, think of them as milestones in your journey, not the destination.
Take time to refine your craft in each phase of training. Give your off-season the attention it deserves. Build a stronger foundation, address your weaknesses, and let your next meet reflect the work you’ve put in across all seasons of strength.
Do you agree? Disagree? I’d love to hear your thoughts. Drop a comment below or visit us at PowerliftingTechnique.com. Let’s discuss how we can all become smarter, stronger lifters. Don’t forget to like, subscribe, and share this article with anyone who might need a fresh perspective on powerlifting.
Until next time, keep training, stay focused, and remember: strength comes in seasons.
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