In terms of competing in powerlifting, showcasing the power you’ve got labored extremely exhausting to construct is crucial. Nevertheless, many athletes, particularly first-timers, make sure errors that may vastly have an effect on their efficiency. Let’s discuss concerning the 5 most typical errors we see. As a coach, I can even share recommendations on how one can keep away from them, so that you carry out at your finest on the subsequent powerlifting competitors.
1. Weight Class Fixation
A prevalent dialog amongst powerlifting rivals is about weight courses. Many athletes consider they could carry out higher in a lighter class, however this is not at all times the case. For lifters who’re only a few kilos away, adjusting may make sense; nevertheless, attempting to lose 10 to twenty kilos might hinder efficiency. As an expert coach, my recommendation is to remain in your present weight class. Maximize your mass and power. Focus in your powerlifting weight loss program. Think about extra superior weight methods solely when competing at nationwide or high-stakes ranges.
As a substitute, concentrate on approach. There’s extra to know than simply the distinction between aggressive Olympic and powerlifting squats. Opponents have to plan their lifts earlier than the day of the occasion. And that takes us to the second most typical error seen at powerlifting meets.
2. Failing to Plan Your Lifts
The second widespread error shouldn’t be planning your makes an attempt upfront. After every raise session, you need to declare your subsequent weight on the meet, which may be overwhelming. It is essential to plan your opener, second, and third lifts forward of time, providing you with a structured and assured method when declaring your subsequent transfer. Even when it is only a vary, having a plan retains you grounded amidst the thrill and strain of competitors.
3. Neglecting to Taper Your Coaching
Tapering is crucial but usually neglected. As you ramp up your coaching depth, you need to lower the quantity. Nearing the occasion, rivals ought to concentrate on heavy lifting whereas decreasing accent work to permit the physique to get better. Overloading on quantity near the meet can impair efficiency, so take note of your restoration wants and quantity changes for optimum readiness.
We have now guides on deadlift progressions, for instance. These begin with fundamentals and transfer to extra superior strategies. No matter degree, powerlifters have to taper earlier than meet day.
4. Overlooking Rehearsing Singles
Because the competitors approaches, training singles with each maximal and submaximal weights is a should. This is applicable to all lifts: squat, bench, and particularly deadlift, which solely requires upward motion in competitors. Specializing in single repetitions refines your approach and positioning, offering a sensible rehearsal for meet-day situations.
A coach or on-line powerlifting course can assist rivals take advantage of neglected strategies.
5. Ignorance of Competitors Guidelines
Lastly, probably the most important mistake shouldn’t be absolutely understanding the foundations of powerlifting competitions. From weight bumping and clock timing to squat depth and raise instructions, figuring out the competitors pointers is important. Failing to stick to those guidelines can lead to disqualification or diminished scores, no matter your power.
For instance, you will want competition-approved powerlifting gear.
In abstract, understanding these widespread errors and getting ready accordingly shall be invaluable on your powerlifting success. By planning your lifts, specializing in restoration, training singles, resisting pointless weight class adjustments, and adhering to competitors guidelines, you will improve your efficiency and be well-equipped on your subsequent meet.
For those who’re new or seasoned within the sport, we’re keen to listen to from you. Share your ideas within the feedback, and let’s proceed the dialog on how we will develop stronger collectively as a group.
For extra powerlifting ideas and strategies, take a look at our assets at PowerliftingTechnique.com.
Keep sturdy, and good luck at your subsequent competitors!
