Written by Nikita Ross

Putting yourself out there and standing in front of a crowd can be challenging. Even those who don’t regularly suffer from anxiety experience this event-specific phenomenon. Call it performance anxiety, stage fright, agoraphobia; call it what you will. Then, pair the fear of messing up with shoving yourself into a glorified sausage casing and making a series of unflattering faces while people stare at you, and you’ve got a recipe for panic.

For my first meet, I purchased a singlet in a lovely shade of emerald green. I thought this color choice would at least bring out my eyes in addition to every other dimple, blemish, and the inner pattern of my belly button.

Nope. I just looked like Peter Pan.

And could you see my underwear through it? Yes, you could.

In short, I was off to a rough start. I was told that I looked progressively more pale and shaky as the day went on.  My opening deadlift was a world qualifier for the International Powerlifting Association. My next two attempts were lower than my PR, and I bombed both of them. In fact, I just kind of forgot how to deadlift entirely. Drop your behind? Don’t stare at the bar? What are these words you speak?

Performance anxiety challenged me and won.

So What Can You Do?

There are a variety of ways to offset performance anxiety, beyond picturing the audience in their underwear. Or do you picture them in singlets in this case? I digress.

Here are some of the best ways to calm your meet jitters:

Practice Everything

And I mean everything. Either with the support of your coach or a friend at the gym, wear your singlet and do a complete dry run of your meet before hand. From the calls, to the lift order, down to what you eat and drink. Humans are creatures of habit. Rehearsing for your meet is like rehearsing for a musical; incorporate show tunes as needed.

Positive Visualization

In the weeks leading up to the meet, start practicing positive visualization. Before your lifts, close your eyes, take a breath, and visualize success. Even during your lighter lifts, practice positive visualization once per training session to get a feel for the method.

A 2009 study investigating the brain patterns in weight lifters showed that when the participants visualized themselves lifting heavy weights, the brain reacted the same as when the participants lifted what they had visualized. Further exploration on this subject revealed that visualization and physical acts yield better results when combined than as individual practices.

So, see it, believe it, do it.

Nourish Yourself

When you practice for your meet, be sure to eat what you plan on eating that day. If possible, try to have a balanced meal consisting of both carbs and protein 1-2 hours before you lift. This meal will help you get through the day and optimize muscle function.

If that’s not possible, go the protein shake route. Add some fruit and greens for a natural energy boost and healthy carb source.

Prepare in advance and pack a lot of nourishing snacks meals, not just supplements. While it may be tempting to indulge after weigh in-- celebratory sushi and carb loading is an irresistible thing-- make sure you don’t overdo it and put yourself in the perilous situation of GI distress. Anxiety can do some weird and wondrous things to your digestive system. It’s best not to realize this during a heavy squat.

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by Gage Reid of Nova Strength

Disclaimer: Before attempting any weight cut it's important to underage the risks, potential damage that can occur during extreme weight loss and periods of dehydration. As an athlete it's on you to ensure that you are putting the most important aspects at the top of your priority list; personal health and longevity. No weight cut is worth the potential long term damage that can occur from a poorly executed cut. Ensure that your weight cut is just as well thought out as your training, while also taking your health into account and you will be successful. I'd like to also mention that I am NOT medical professional and the views represented in this article are from years of research, anecdotal evidence, as well as studies done by high level athletes and coaches. Enjoy!


Why do we do water cuts?

In a perfect world athletes would remain in their specific weight classes all year round as to avoid having to cut any weight for competitions. As most of you know this is a very hard thing to do for many reasons that can include, but are not limited to; Hypertrophy phases of training that are dedicated to building more muscle, therefore the caloric demands are higher and many athletes are simply not as dedicated to remaining at a specific bodyweight for long periods of time (especially if you float between two weight classes).

There are many reasons why lifters justify performing extreme weight cuts (cutting up to 10% of your bodyweight for world records or higher placing at big meets) and why lifters will execute reasonable weight cuts (drop a few pounds/kilos so they can fit into their weight class being the most common). The most important thing to remember when cutting weight for a meet is to first understand why YOU are cutting weight, make a well thought out plan and then work to successfully execute the plan.

Cutting weight can be both a benefit and a disaster. If you are thinking about performing a weight cut it's important that you plan it out well and understand the rehydration process so that you can perform on meet day. In my opinion, a weight cut is only successful if you have a strong showing at your meet by hitting your planned attempts. If the weight cut hinders your ability to execute on the platform or hinders your abilities then you may need to take a step back and analyze where your cut (or possibly your training) went wrong.


Two Hour Weigh-Ins vs. Twenty-Four Hour Weigh-Ins

For those of you who compete in the International Powerlifting Federation (IPF) and its affiliates like USA Powerlifting (USAPL) then you will be subject to a 2 hour weigh-in on the day you compete. Unlike the 24 hour weigh-in where you have an entire day to rehydrate and gain all of your lost bodyweight back, you must understand the large amounts of weight loss will severely effect performance on the platform. Although opinions vary on this matter, it's commonly advised that you do not cut more than 5-10% of your Bodyweight for weigh-ins (10% being the absolute limit).

Cutting for a 2 hour weigh-in is a delicate operation that requires a well thought out approach, an understanding of the how's/why's of a successful weight cut and especially PRACTICE. In order to get good at cutting weight for competition you must practice over time and find what works best for you. Some people are able to drop 10+ pounds of water over the course of a week, successfully rehydrate on meet day and go perform at a high level, while others struggle with having a solid performance following a small weight cut.

It is commonly preached by top lifters and coaches that you should NOT perform any type of weight cut for your first Powerlifting meet because as a new lifter you aren't as aware and experienced enough to warrant any type of weight cut. The goal of your first Powerlifting meet should be to go in and simply perform to the best of your abilities regardless of weight class (and your Wilkes co-efficient should be the least of your priorities as a first time competitor). By limiting the amount of variables in your first meet it allows you to optimize your personal experiences and performance; rather than focusing on a weight cut or on things that don't involve getting stronger leading into the meet.

How To Successfully Perform A Weight Cut

A successful water cut is determined by a few factors that include, sodium manipulation, water loading, carb manipulation and finally the taper leading into the meet.

Sample water load and taper if the meet is on Saturday (there are many different ways and methods to perform a water cut, but this will give you a basic understanding of the process):

Monday: 4L
Tuesday: 8L
Wednesday: 8L
Thursday: 4L
Friday: 2L (stop drinking water 12-16 hours before weigh-ins)
Saturday: Weigh-in, Meet Day.

As you can see you start the week out drinking 4L of water a day, then 8L as the peak and as the week progresses you begin to cut the amount of water you consume everyday until you are drinking 0L of water 12-16 hours before your weigh-in. While you are loading the amount of water you're drinking you are also manipulating your sodium due to the increase/decrease of water consumption over the course of the week.

During this week it's also recommended to taper your carbohydrate intake as the week progresses, this will ensure that you can optimize the amount of weight you drop by weigh-ins. This portion of the cut will vastly differ between athletes, as some can simply rely on a water load/cut if they are only dropping 2-3 pounds to fit into their weight class. The more aggressive the weight cut the more factors you will need to take into account.


Post Weigh-In

Wether it's a 24 hour weigh-in or a 2 hour the post-weigh in protocols and needs are similar in many, many ways. First of all, an athletes first priority is Rehydration.

In order to compete and perform at your highest level possible, successful rehydration must be done. Rehydration starts immediately after weigh-ins where the athlete should look to consume a drink high in sodium, glucose, potassium and carbohydrates. An excellent option for this is Pedialyte, as I believe it is more effective than other "sports drinks".

Another option, or even possible addition to a "post weigh-in drink" is sodium tablets mixed with water or with Pedialyte. This is typically done for a more aggressive 24 hour water cut that involves a higher percentage of bodyweight loss through the cut.

A long with the rehydration protocol it is important to also ensure you consume an appropriate amount of food after weigh-ins; and this is where 2 hours vs. 24 hour weigh-ins vastly differ.

If you are performing a 24 hour weigh-in then you will be able to consume a larger amount of food due to the length in which you have before you compete. As a lifter who has a 2 hour weigh-in it's important to pick foods that you are accustomed to (don't drastically change your diet on meet day) and that will not decrease your performance. For example, I would not recommend a 5,000 calorie meal right before you compete. Although both protocols are extremely different, they both have one thing in common: the goal is cut weight, then gain it back while also performing at the highest level possible; to put it simple, "Carb Drinks Hydrate Better than Water"

In conclusion, it's crucial to not only understand how to do a water cut, but also WHY you're doing it. By understanding those aspects you will ensure that you are both successful in your cut (meeting your target weight, performing at a high level on meet day) and remain healthy.

One of the biggest recommendations that I can make is this:

Find a coach or fellow lifter who is well experienced in both cutting weight for competition and who understands the rehydration process. By learning from an experienced individual and following their guidance it will both raise the likelihood of success, while also limiting the variables that you have to deal with heading into the meet. As a lifter it's vital that you manage all aspects of training, diet and recovery heading into the meet, so by having someone coach you on your weight cut it allows you to focus on training.

As always if you have any questions or comments leave them in the comments section on Facebook. In this particular article it would be great to hear from individuals about their personal weight cutting experience, both good and bad. Cutting weight is the more misunderstood aspect of the sport and it's important to show the newer lifters the proper ways to do it.

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by: Marlene Pizarro

Like many young girls, I, too dealt with low self-esteem. I was influenced by the media and convinced I needed to fit their mold of the ideal female body. Straight hair, flawless skin, tall, thin legs, small waist, and visible collar bones. I was a 5' 2", 135 lbs., curly hair, inherited my mother's thick legs 13-year-old with acne. I vividly remember on my 15th birthday refusing to leave my house because as much as I tried makeup would not cover my acne scars and every outfit I tried made me look “fat”. I couldn't even look myself in the mirror. This perception of myself followed me until I was 20. At that point, I had tried every trendy diet, never stayed with a workout routine, and had gained 15 lbs. After hitting a new high on body weight, I decided to try free weights as a method to lose weight. I met my boyfriend at the gym and he introduced me to powerlifting. My intentions were still to lose weight.

But as I started seeing progress in my strength, my intentions had change. I had become more interested in what my body was capable of not what it looked like. This shift in mentally is what changed my life. Powerlifting started to empower me. The thought of one day squatting my bodyweight was exciting as well as making more progress in my other lifts. I was determined to reach my goals. This new-found empowerment also, changed my attitude in the gym. I became unapologetic about my space at the gym. No one was going to make me feel bad about using the squat rack for too long or feel the need to give up the bench because I was only benching 80 lbs. Comments like "girls shouldn't have muscles" or "you're strong for a girl" is what fueled my fire. I was not going to let anyone make me feel belittled in the space that made me feel the most empowered.  

After three years of powerlifting, I decided to compete and on the platform was where I discovered a new side of myself. I used to say the person I am during a competition was my alter ego. This person is fierce, focused, and perseveres for what she wants. I’ve discovered that person is who I aspire to be on a daily basis. I want to be someone who isn’t afraid to chase goals that may seem impossible and have the confidence to face my obstacles straight ahead. I’m proud of the body powerlifting has made but I’m more gratified of the mental strength that has developed from it. The skills that have developed from powerlifting have transitioned into all aspects of my life. One of the most important skills is knowing failure is not the worst thing that can happen. The worst thing is never trying. I have had my share of failure during training and meets but the moments I remember the most are those when I decided not to attempt a lift in fear of failing. I don’t want to live my life with “what if”. Now, I confidently tackle any difficulty thrown my way. In the process of becoming mentally stronger, I’ve learned to love the way my body looks. I can happily look myself in the mirror and see a badass gal who is proud of her thick legs. Now, my outside matches my inside. Next time, you are looking at your new obstacle whether it is weight on the bar or a change in your life remember you are a strong, confident, unapologetic person who is capable of so much. And tell yourself, “I can do this”. 

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Written by Renee-Rose Garcia

In trying to figure out how to approach my first post as a TeamGWPL ambassador, I thought about all the experiences I've had in my short time competing as a powerlifter. When I first started out, I was training out of a commercial gym, not realizing how much more different the community of powerlifting was outside of the it!  It wasn't until my first meet when I able to experience so many positive things about not only this sport, but most importantly the community.  

 Despite being such an individualized sport, you'll quickly learn how family oriented it is. The first time I was surrounded by other powerlifters was in November 2014 when I attended powerlifting event featuring Larry Wheels and Kevin Oak at Coliseum Gym in Queens, NY. Getting to hear their stories was truly awe-inspiring in itself, but the real fun came when the attendees were able to lift amongst other powerlifters also, namely Leanna Carr (my singing loving, Filipina powerlifting sistah)! It was a good day for many as everyone was really putting in the work and hitting amazing numbers, but what I noticed was how supportive everyone was to one another by cheering each other on, giving each other daps and whole-heartedly supporting one another. I'd been in a room with these people for a half an hour and here they are yelling at ME! Just a random person who just started powerlifting, go for a max deadlift - such a warm welcome as a complete powerlifting n00b! It was then when I became really fired up to take on this sport.

 After one year of competing, I qualified for the XPC Finals at the Arnold Sports Festival in Columbus (March 2016). In that cycle working with John Gaglione, I was able to hit a 465lb squat with bands and I was amped for the meet. What I failed to prepare and "peak" for, was my mental strength leading up to that first national meet.  I'll admittedly be the first to say that my head was a bit inflated thinking that just because my strength was up, that mental would be too but boy was I WRONG and humbled quickly! I had my poorest performance that date totaling barely over 950, LESS than the qualifying total of 1040. To come back from that was tough, but more than ever, I realized that my mental strength would be tested much more than I'd realize. It taught me that in order to really make it in this sport having a strong mentality is just as if not more important than physical strength. It taught me a lot about mental imagery -- lifting the weight 1000x before in your head before physically lifting it, focusing on set up and really being mindful of pre-lift rituals and the small quirks that come with it.  All those small things will lead you to become a bigger, better, and SMARTER lifter.

To be honest, those two were such prime lessons learned but what has really opened my eyes the most was learning that there are WOMAN, yes, girls...females... humans with the same XX chromosomes who too can be endearing, open-minded and truly supportive beings!  I've mentioned this time and time again, but we come from a society where we've become such haters towards one another because of jealousy, spite, boredom and/or every other reason you can think of, that some of us become so stubborn in admitting our own wrongs and rights.  Since becoming a powerlifter and immersing myself in this culture and lifestyle, I’ve been so lucky to have encountered so many women in person and on social media who are so willing to lend a helping hand whether it be at a meet, providing online depth checks, tips on certain equipment, etc., hitting me with a “YAAAAS GIRL!” (cause let’s be real, who doesn’t feel getting a good YAAAAAS!), or even the simplest of all things, completely bypassing that smug face that women are inclined to give and offering a smile in acknowledgment that we’re both bad asses who can lift heavy weights instead. To be transparent, there will be some bad apples who won’t be as approachable, but when you encounter 9 dimes and 1 penny, it’s easy to overlook that bad apple.

 Having these experiences have allowed me to become more focused, open minded, and supportive, less judgmental, and overall a better powerlifter in and outside of the gym, but I too always hope that all my strong sistahs can relish in these seemingly simple experiences.   Happy lifting and go kick some butt out there! Til next time!

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