Strength training for competition requires preparation that needs at least six weeks out from the competition to start actually mentally preparing, but also preparing training up to the competition day.
Working back from the competition day dictates what the training should be in the lead-up.
Normally, the first two weeks back from that competition day are going to be the taper. Before that, depending on the length of the training block, a technique phase takes place, followed by a strength technique phase before that, and a strength phase being the first element of the competition prep.
Navigating the Final Week of Strength Training For Competition in Colorado Springs, CO
Strength Training In Colorado Springs, CO
From a training point of view, a week out from strength training for competition in Colorado Springs, CO, there is very little that can be done in that final week that is going to make someone stronger or more technically efficient to perform on that day.
Normally, the last heavy session before competing is either the Friday or the Saturday before the competition, to a week out. Five days out from the competition, the aim is to build up to the starting weight.
Determining Starting Weights and Handling Fatigue
Calculating the Opening Lift
A starting weight for competition, depending on how training has been going leading up to that, is normally around 90% to 95% of a 1rm or what has been achieved in training. A good guide if personal bests have not been near lately is to see what can be hit for three consistent singles.
This is the easiest way to work out roughly what the start weight should be for competition. This ensures a nice, safe lift on that first day of the competition, providing a place to build on. A common mistake that people will make in competition is trying to lift too heavy on that competition day; they miss their first lift, then everything tends to go downhill from there.
The Role of Straps and Fatigue Management
Using straps a lot when snatching can alter performance, as the snatch feels very different when wearing straps than when not wearing straps.
When it comes to the clean and jerk, a good guide for opening is to determine what can be done for two cleans and one jerk or for a clean front squat jerk.
Doing it with that front squat first gets the body used to jerking under fatigue, which gives the same feeling as what it is like to jerk potentially 5% to 10% heavier than what is done without the front squat.
They end up getting super fatigued in the lead-up to the day, they are tired, and then they are not in the best shape possible.
Managing Body Weight and Nutrition Safely
Monitoring Weight Fluctuations
Weighing morning and night provides a guide of what the weight is and shows roughly how much is lost overnight. Dehydrating or dieting too drastically in the lead-up to competition affects performance. So take care of your nutrition properly.
If there is more than one to two kilos to lose to make a body weight category, starting to prepare to come down to within one or two kilos of that body weight category six weeks out is highly recommended.
Aligning Training Weight with Competition Weight
This means that the weights lifted will be very similar to what they would be on the competition day in the lead-up, without having an extra four or five kilos body weight advantage two to three weeks out from the competition. Losing 4 to 5 kilos in a couple of weeks causes the legs to feel a little bit sluggish and will affect performance.
Throughout the course of the week, the method to reduce body weight is to just reduce portion size. Changing the types of things eaten in the lead-up to the competition is unfavorable because the body is not used to eating those types of foods.
Eating the exact same things but just reducing that portion size over the period of the week helps cut those last few kilos out.
Mental Preparation and Environmental Adaptation
Practicing in Competition Gear
One strategy in that final heavy session before the competition day is to wear what is going to be worn on the day of the competition. For a lot of people, the thought of getting dressed in a leotard can be extremely daunting. Practicing lifting in a leotard or whatever is going to be lifted on that competition day a week out is a great way to feel mentally prepared.
Simulating Competition Variables
To further align training with strength training for competition in Colorado Springs, CO, several environmental constraints should be considered:
- Timed Rest Intervals: Practice lifting within a timed environment using a clock, giving a maximum of two minutes rest in between the last few heavy lifts, which is roughly what is normally given in competition.
- Lifting in Silence: Lifting without music is beneficial. In competition, the room will be silent. If always used to lifting to a hyped-up song right before a lift, a silent competition environment can be daunting.
FAQ
What is the easiest way to calculate a safe competition starting weight?
See what you can hit for three consistent singles. This is the easiest way to work out roughly what your start weight should be for competition
Why should a front squat be added to the clean and jerk warm-up?
Because it gets me used to jerking under fatigue, which will give me the same kind of feeling as what it’s like to jerk potentially five to ten percent heavier than what you’re doing without the front squat
What is a common training mistake made during the final week before an event?
Common mistakes people make are to keep trying to hit those numbers before the competition and then they end up getting super fatigued in the lead-up to the day, and then they’re tired and then they’re not in the best shape possible
