Fitness: Training for a Lifting Competition

I recently competed in my first weightlifting/powerlifting competition. It was a great experience, and I thought I would share my preparation tips as well as results. Read on to learn more!


Before I being, let me provide some context. Around the beginning of October, I saw a Facebook post about an upcoming CrossFit competition. Whenever I see this, I like to look at the standards to see if I would be interested. This competition was a male/female partner weightlifting and powerlifting competition. While it was to occur in a CrossFit setting, it did not have the typical CrossFit metcons. Instead, the competition consisted of:

  • Snatch complex: 2 touch-and-go (TNG) power snatches + 1 hang squat snatch
  • 5-rep max back squat
  • 2-rep max bench press
  • Clean and Jerk ladder

For those of you who know about these types of lifts, the competition is interesting as it combines both Olympic lifting (snatch / C&J) with powerlifting (back squat, bench). Looking over the events, back squat would be the easiest for me, and I figured I could hold my own on the C&J, assuming I was having a good jerk day. The bench press I did not have high hopes for, and the snatch was a throwaway. In any case, it sounded fun, so I registered.


To prepare for the competition, I had to make a few changes to my training, including:

  • Reducing and eventually eliminating cardio/metcons
  • Increasing strength training
  • Eating more (bulking)
  • Adding more accessory work
  • Working on weaknesses

When it comes to lifting heavy, cardio/metcons can significantly impact your results. In addition, if you are cutting or maintaining weight, you will likely also impact your results. When it comes to weight, it depends on whether you have to worry about weight classes. There was a light and heavy division for this competition, and we were well over the cut point for heavy.

Two Weeks Out

Two weeks before the competition is when things get really interesting. This is really the last week you can go all out and get as sore as possible. By this time, all cardio/metcons should be cut out as they will not help. This is also the time to focus on the competition events and not additional training besides accessory work.
The week before is a good time for de-load. This week also have no cardio/metcons, but still work on the competition events. However, do so at about 30-50% effort. In addition, cutting out most accessory work and replacing it with stretching is a good idea. You want to be loose and comfortable with the movements right before the event. Finally, drink lots of water to ensure you are hydrated and ensure you get eight hours of sleep each night.


The days before the competition is when you should ensure you are packed and ready to go. You do not want to be scrambling on competition day and run the risk of forgetting something. Here are the items I packed:

  • Clothes: Work-out, warm-up, and a change just in case
  • Shoes: Metcons and lifters
  • Equipment: Belts, wrist wraps, knee wraps, tape
  • Food: PB&J, tuna fish, energy bars, sugar snacks, lots of water
  • Other: Supplements, headphones, mobility equipment

The night before the competition, I double-checked I had not forgotten anything and made sure I went to bed early. I got up early enough to get ready and to eat a good breakfast before heading out. When I arrived, I immediately started stretching and warming up. Before every event, I ensured I was warm and ready for the movement. After each event, I ensured I had something to eat and drink. After the event, I ate a lot of food and drank plenty of water in addition to stretching out frequently. The day after the event, even though I was sore, I forced myself to go to the gym. While I took it easy, I wanted to keep my muscles as loose as possible to aid in recovery.


So how did I do? Overall, I hit all of my goals:

  • 185# snatch complex — 10# better than in training and inline with my normal snatch performance
  • 445# 5-rep max back squat — 20# PR!
  • 255# 2-rep max bench press — 20# PR!
  • 295# C&J (missed the jerk on the 305#) — 20# PR (30# PR on clean)!

Was I sore after? Yes. My primary issue was my left shoulder, which appears to be jerk technique-related. A couple of days later, my hamstrings were sore. By the end of the week following the competition, I was back at steady state.
For those curious, I put on about 12+ pounds for the competition.

What’s Next

As I discussed in my last fitness post. While I would like to continue improving my strength, I also want to drop some weight and increase my cardio. I am currently back on a macro diet, have started Juggernaut Olympic weightlifting training, and have started to add back some metcons. Now to set some 2018 fitness goals…

© 2017 – 2021, Steve Flanders. All rights reserved.

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