Written by Sarah Strong

When I first started powerlifting, I signed up for a meet right away. I knew close to nothing about the sport, but I have zero regrets about competing just three months into picking it up. Here are my top ten tips for your first meet:

Just sign up! I hear so many lifters say that don’t want to enter a competition until their lifts hit a certain number. But everyone starts somewhere, and the experience of a meet under your belt will help. I entered my first meet after just three months of training. I was so nervous, but I am glad I did it. I got to watch a lot of experienced lifters and learn from them. It prepared me to train better and be more competitive at future meets.

Don’t cut. For your first meet, don’t worry about your weight class. Enter whatever category you naturally fit in. The physical and mental stress of cutting before a meet can totally tank your numbers when it comes time to hit the platform. It’s your first meet, just go out and have fun.

Check your equipment. Before the meet, make sure that any equipment you use is on the federation’s approved list. Some federations have more strict lists than others.

Practice your commands. One of the biggest differences in lifting in the gym to lifting at a meet is that you have to wait for commands. Make sure you research these commands and practice beforehand. You’d hate to have a PR disqualified because you re-racked your squat before the “rack” command.

Do a mock meet. At least a week before the big day, do a mock meet. Do all three lifts with cues. My suggestion for your opening numbers is to pick a weight that you can do at least 3 reps with. Don’t make your opening lift your max or a PR. You get two more chances to hit those big numbers, and you don’t want to be DQ’d for completely missing a lift.

Pack food, lots of food! I’ve been at meets that last a couple of hours, but most of them have taken all day. You may not know the surrounding area so bring your own food. I always bring a cooler full of goodies. You’ll see a lot of doughnuts and junk food at meets, and that’s great, but consider the toll it may take on your stomach. Personally, I like to have healthier options and a few treats for a little sugar rush right before a lift. Either way, you don’t want to run out of fuel so pack up!

Have a handler. This is something I didn’t know about in my first meet, and it left me with using the volunteer staff to do my liftoff on bench. (This only applies to some federation. Some federation will not allow you to choose your lift-off person. Make sure you know the rules of the federation you will be lifting in.) It would be much better to have someone there that you’ve practiced with and who knows how you like your liftoff. You don’t have to have a coach; just get someone you trust.

Warm up, but don’t overdo it. You need to find the sweet spot here, and that’s why a mock meet is so beneficial. You definitely want to warm up before your lifts, but I’ve seen so many athletes kill themselves in the warm-up room and run out of energy on the platform. I like to warm up as closely as possible to when I’ll actually be lifting so I set myself up to peak.

Know kilo conversions, and bring your own conversion chart. You can view a conversion chart HERE. After each lift, you’ll go to the judges’ table and tell them how much you want on the bar for your next attempt. You’ll need to say the amount if kilos, not pounds. They’ll usually have a printout of conversions, but sometimes it just helps to be familiar with the conversions beforehand and have an idea of what you want your attempts to be.

Have fun! Competing is a huge adrenaline rush and the powerlifting community is filled with kind, supportive athletes. Look at your first meet as a learning experience. Soak up all the tips and tricks from veteran lifters, and just enjoy yourself.

Comment below if you have any other tips for a first-timer.

Written by Precilla Navarro

#kidswhopowerlift is now a thing! How cool is that?! But how do you know when your kid is ready to start powerlifting? Here are a few things to keep in mind.  

Age vs. Attention Span

Will your child pay attention? Are they trainable? There are children as young as 4 or 5 that can pay attention and learn technique without an issue. There are also some who aren't 100% interested, have a short attention span and just aren't ready. So it’s not really about how old they are, it’s about how well you know your kid. Just like adults, if the child isn’t really into it then they aren’t going to take it seriously and that can lead to injury.

Coaching

Your kid is ready! Now what? If you have no clue how to train someone else or are a beginner yourself find someone else. The challenge is finding a coach who's knowledgeable and good with kids. It's amazing what a little encouragement and positive feedback from their coach can do for a child trying something new.

HOW TO START:

Start with technique. You can use a PVC pipe or simply just do the movements with bodyweight before you incorporate an actual barbell. Once your child has the technique down then you can add weight. You can with add weight to the PVC pipe or you can find lighter weight barbells on www.xtrainingequipment.com.

Adding weight to the barbell should be thought of like a promotion. Make sure to celebrate all their hard work as you go along. Learning all the cues for proper technique, breathing and bracing should always be a priority and continuously worked on.

Once you start adding weight, start with volume with low to moderate weight. Personally, we don't have our daughter hit heavy singles or doubles, we usually do triples towards the end of a meet prep but before that, it's sets of 6 or more. High volume training is great for perfecting their motor skills and allows them to perfect their technique. Once your little lifter understands proper bracing and the Valsalva maneuver, you can introduce a lifting belt for those heavier training days. We recommend ordering a custom sized belt from Pioneer General Leather Craft. Every coach should know their lifter and not force them to do anything they're not ready for, this is the same for kids. Some kids can handle lifting heavier for low reps and some aren't ready. Lifting heavy is very mental and can intimidate your beginner lifter. At the end of the day, make sure everyone is having a good time and celebrate each accomplishment.

Written by: Brittany Kohnke

Powerlifting: a sport in which participants compete to lift the heaviest amount of weight in what’s known as the big three: squat, bench and deadlift

Bodybuilding: a sport in which participants compete to attain the perfect amount of symmetry and definition in their physiques

Powerbuilding: being strong and looking the part

A new wave of training methodology is gaining popularity as trainees are looking to gain the best of both worlds, hitting incredible levels of strength while also obtaining and maintaining a lean, conditioned physique. That wave is called Powerbuilding.  How does this style of programming really work though? What is the methodology behind it and can it be the missing link for most athletes AND general fitness goers? This article will highlight what Powerbuilding is (and isn’t) and why most should adopt this style of programming at some point in their training careers.

Traditional Powerlifting-Style Training

Because Powerlifting is a sport of brute strength combined with the technical efficiency of three barbell lifts, traditional programming revolves heavily on the execution of these three lifts.  Like any sport, one must “practice and perfect” their craft in order to excel at it. Although the styles of programming for Powerlifters is a whole article in itself, most programming revolves around the implementing of the “big 3” along with movement derivatives.  For example, a trainee may perform 5 sets of 5 barbell back squats and then move onto 3 x 3 pause back squats. Often these movement derivatives are used to address various weaknesses within the lift itself. After these compound lifts have been performed, often the trainee will move onto a few accessory movements to address assisting muscle groups.  For example, on a “bench day,” one may do a few sets of pull-ups to help develop the important muscles of the back and then round out the training with some triceps work such as rope pushdowns or dips.

With the exception of a few accessory moves, most typical powerlifting programs stay within the 1-5 rep range (depending on where the trainee is in their meet prep) as this has been shown to elicit the best environment for pure strength to develop.  The number of movements within traditional Powerlifting programs ranges anywhere from 5-7 movements, with the bulk of those coming from the movement (and their derivatives) themselves. Further, depending on the trainee and the philosophy of the program itself, training days are split by the exercises themselves (e.g. Bench day) with frequency ranging from 1 to 3x a week.

Traditional Bodybuilding-Style Training

Most bodybuilders and physique athletes approach training using a much different methodology than powerlifters.  Programs are split according to the body part or muscle group, with a typical split ranging from 5-6 days of something along the lines of Monday: Bench, Tuesday: Back and Biceps, Wednesday: Legs, etc.  Because the goal of these athletes is to create and sculpt muscles, the development of strength is irrelevant. Bodybuilders may use the “big 3”, but often they will use derivatives or machines so that they can specifically target muscles (not movements).  

Because strength is irrelevant, most of the training uses rep ranges within 8-30 per set.  Volume is another key difference with this style of training, as athletes will usually perform anywhere from 7-15 various exercises per training session.  These exercises will usually rotate every couple of weeks as progressing each is not a common practice by bodybuilders. The use of supersets, giant sets, drop sets, and other training methodologies is another way many bodybuilders promote muscle growth.

Combining the Best of Both Worlds

Powerbuilding is just as that statement reads; a method of training to develop both strength and aesthetics. No matter which camp you are in, the benefits of the other sport can be the missing link you need.  Are you a powerlifter who needs a stronger squat? Maybe high rep, burn out sets focusing on quad growth could be the answer. Are you a physique athlete consistently being told by judges you need to grow? One of the most effective ways of developing dense, quality muscle is implementing strength-based practices.

Research has shown the use of compound movements is superior at muscle hypertrophy (growth) than isolation movements, but one can not perform a great deal of volume with these movements as CNS fatigue and general overtraining will ensue.  Further, isolation movements are needed to address smaller, assistance muscle groups. So this is where we can marry the two concepts.

Powerbuilding programs can utilize numerous strategies in order to build strength and enhance aesthetics however, the phase of programming should reflect the priority of the athlete at that time.  For example, if a powerlifter is prepping for a meet, focus and consideration should be on that. However, during “off-season” or non-meet prep, this is where a “bodybuilding” focus can occur.

What does it look like?

Here is what an example week might look like:

Like the old saying states, “there are many ways to skin a cat.” If you’re looking to balance out some areas of weakness or concern or just want to be as strong as you look, give Powerbuilding a try.  

The first time I picked up a barbell was in 2014.

My first meet was in 2016.

Since that first meet I’ve competed in a few more, I’ve handled tons of athletes and I became a USPA State judge. I love meets! I love the chalk in the air, the adrenaline, the jitters, the screaming, the crowd and all the passion that goes into it. Whether I’m competing, handling, reffing, sponsoring or simply spectating I always leave having learned something new. Here a few tips I have for meet day.

Have a good handler: You handler is like your parent for the day. They become your coach, your decision makers, your caretaker, your cheerleader, and your assistant. Need something? They got it! What’s your next attempt? They got it! How far out are you? They got it!  Your handler should be someone that you can trust, has your best interests in mind. They are there to let you be great but not let you injure yourself in the process. Communication is necessary but so is accessibility. Click here to check out the fanny pack that makes every handler’s job a little easier.

Have all your gear: You should have everything you will use on the platform at gear check. You singlet, t-shirt, socks, wrist wraps, knee sleeves, knee wraps, lifting belt, any and all shoes you wear during your lifts. They will even check your underwear! You will also need your up-to-date membership card and your id.

Your gear should be stuff you're used to lifting with but if you need something new get it far enough in advance to make sure that you like it and you get comfortable enough to use it on the platform. You might also think about bringing ammonia, baby powder and a travel sized safety kit, just in case.

Know the rules: So you decided to powerlift and then you decide to do a meet! Pick a meet and find out which federation that meet is sanctioned by. Then your next job is to learn the rules of that federation. Find the rule book online and read. Does your attire need to have certain specifications? Are there brand limitations? Do you know the specific lift commands? This can be a little overwhelming but the more you know the better and ask questions.

Have a good attitude: Powerlifting is hard and we sacrifice a lot to get a total but at the end of the day, it’s about empowerment. Feeling good about yourself and helping others feel good about themselves. If you don’t believe that, that’s ok. I’m still gonna cheer you on if I ever see you at a meet because it’s what I love most about powerlifting. Everyone at a meet knows what it took to get there and they are ready to scream your name when it is your turn on the platform. Do the same for them. At most meets the judges, spotters, loaders, and other staff are there as volunteers. They are sacrificing their physical bodies and their time to make sure you have a great meet. Be nice to them. Show them your gratitude. A thank you and fist bump can go along way.

Train hard and have fun!

Check out our Meet Day collection!