Preparing for a powerlifting meet requires more than just a solid training regimen—it demands a tactical approach to attempt selection. The way you choose and execute your attempts can play a pivotal role in determining whether your competition day is a triumph or a setback. Below, we break down the key considerations for planning your attempts and setting yourself up for success at your next meet.
The Critical Role of Attempt Selection
In a powerlifting competition, the right strategy for selecting your attempts is essential. We've done an in-depth guide to how to pick attempts for powerlifting meets. The short advice is this: A well-thought-out approach not only maximizes your total but can also help you hit new personal bests. The goal is to strike a balance between your current physical capabilities, your competition objectives, and how you feel on the day of the event.
Preparation Before the Meet
The first step in attempt selection begins well before you step foot on the platform. A successful meet is the culmination of months of deliberate training, so it's vital to ensure that your preparation peaks at just the right moment.
- Assess Your Strength Levels Look back on your training and assess your recent performances. The numbers you’ve hit in the gym should provide a solid baseline for determining your opening attempts. Be realistic about what you can lift on competition day based on your training cycle.
- Nutrition and Recovery Your diet plays a crucial role in your performance. Make sure it supports both your strength goals and your weight class requirements. Additionally, focus on proper recovery in the weeks leading up to the meet to ensure your body is in optimal condition for competition.
Use a calculator to determine your one-rep max, then work back from there.
Meet Day Strategy
First Attempts: Setting a Strong Foundation
- The Opener The first attempt should be a lift you can execute with confidence, even on a tough training day. Set this weight at around 90-92% of your current one-rep max. It’s crucial that the opener allows you to settle into the rhythm of the meet, establish a total, and build momentum for the following lifts.
Second Attempts: Testing the Waters
- Taking the Second Attempt With your opener successfully completed, the second attempt is where you begin to test the limits of your current strength. This attempt should typically be set around 95-97% of your one-rep max. It should challenge you without pushing you too far beyond your capabilities, allowing you to evaluate how your body is responding to the competition environment.
Third Attempts: Going for a Personal Best
- The PR Attempt The third and final attempt is your chance to go all in and set a personal record. This attempt should be planned only if your second lift was successful and you’re feeling confident and ready to push your limits. Be cautious, though—this is not the time to attempt a lift that could leave you drained for subsequent lifts.
Adjusting to the Unexpected
Competitions are unpredictable, and things don’t always go according to plan. You may feel differently than you expected, or unexpected disruptions may arise. Having a flexible mindset is key. Stay in tune with your body and be prepared to adjust your strategy if needed. Flexibility can be just as important as your training when it comes to executing a successful competition day.
Final Thoughts
Strategizing your attempts for a powerlifting meet is as much about mental preparation as it is about physical training. The goal is simple: to lift the most weight you can on the day of the competition. Don’t get caught up in comparing yourself to your training numbers or other lifters. Stick to your plan, stay focused, and embrace the challenge of the event. Success in powerlifting is as much about composure as it is about strength.
Related Reading: How Much Should You Be Able to Bench (By Age)
