The Ultimate Guide: Tips for Preparing for Your First Powerlifting Meet in the USAPL
Preparing for your first powerlifting meet can be an exciting and somewhat nerve-wracking experience. Making sure that you take the time to properly prepare yourself before stepping on the platform will help to ensure your success on meet day and allow you to showcase your hard work and dedication. This guide is written specifically for new competitors in the USAPL, but many of the principles discussed will still apply to other federations.
Understand the USAPL Rules and Regulations
Familiarizing yourself with the rules and regulations of the USAPL is crucial to your success on the platform. Now that you are in a competition setting, your lifts will be held to a higher standard than the folks you see quarter-squatting PRs on Instagram. Take the time to read the updated version of the “USAPL Lifter’s Handbook” and become familiar with the rules regarding code of conduct, weight categories, personal equipment, rules of performance during each of your lifts (squat, bench, and deadlift), and the structure of the competition.
If you feel overwhelmed, don’t fret. Most USAPL meet organizers schedule a rules meeting following registration to brief the competitors on the rules before the lifting begins. If you have any burning questions, this would be the time to clear things up.
Choosing the Right Weight Class and Division
When registering for your first powerlifting meet, you will be prompted to choose a weight category, age category, and division. Let’s break these down.
Weight Category
The process of choosing your weight category can be as easy as checking your current weight and selecting the weight category you fall into. However, there are other factors that many consider when deciding, such as long-term goals and competitive advantage. Some lifters make it their goal to ascend into a higher weight class, while others find it more advantageous to cut down to a lower weight class to be at the higher end of the weight range. Ultimately, this is something that you will have to align with your own individual goals.
To make the process a bit easier for you, I’ve included the USAPL weight categories below.
Age Category
Luckily, selecting your age category is a much easier process than selecting your weight category. The options are as follows:
- Teen I: 14-15 years old
- Teen II: 16-17 years old
- Teen III: 18-19 years old
- Junior: 20-23 years old
- Open: All ages
- Master I: 40-49 years old
- Master II: 50-59 years old
- Master III: 60-69 years old
- Master IV: 70-79 years old
- Master V: 80-89 years old
- Master VI: 90+ years old
Division
In the USAPL, there are three divisions that allow different levels of supportive equipment during the squat, bench, and deadlift.
- Raw - In this division, lifters are permitted to use wrist wraps, knee sleeves, and belts during competition.
- Raw w/ Wraps - Similar to Raw, but lifters are permitted to use knee wraps during the squat.
- Equipped - In this division, lifters are permitted to use supportive equipment such as squat suits, bench shirts, and deadlift suits.
Follow a Structured Training Program
Following a structured training program specifically designed for powerlifting is critical to your success with hitting new PRs on the platform. There are many different approaches to strength training that are effective for improving absolute strength in the squat, bench, and deadlift. Pick one that aligns with your goals and be steadfast in your training.
It’s important to be specific when training for a competition, so make sure to train the squat, bench, and deadlift with competition standards. This means squatting to depth, pausing at the bottom of your bench press, and mastering your deadlift technique. Having a training partner give the appropriate commands during your main lifts can help to simulate meet conditions and decrease meet day anxiety.
Lastly, make sure to incorporate accessory exercises that compliment your main lifts and address your individual weaknesses.
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Planning Attempts
Planning your attempts can be one of the most stressful parts of preparing for your first powerlifting meet. You may have doubts about your projected performance, but just know that you’ve put in the hard work and dedication necessary to be successful in your attempts. As a coach, I typically recommend that novice competitors take a conservative opener or first attempt. Pick a weight that you feel comfortable performing 4-5 reps on and get a number on the board. This will help to build your confidence and momentum for the rest of the meet. After that, choose attempts closer to your true one-rep max and set new PRs!
Meet Day Preparation
Here are some tips to alleviate some of the anxiety associated with the chaos of meet day, so that you’re able to perform at your best.
First, make sure to organize your gear the night before the meet, so that you’re not scrambling to find everything during the morning. Take the time in the morning to pack your food and water for the day. Make sure to eat and drink plenty of fluids during the meet after you weigh in to perform your best.
Before meet day, take the time to get familiar with the meet schedule. Knowing when registration, equipment check, and weigh-ins begin makes the check-in process smoother. Make sure to listen to announcements when you get to the venue to know where to go and when.
After finishing your equipment check, weigh-in, and rack heights, take time to familiarize yourself with the venue. Locate the warmup area, bathrooms, backstage, etc. Get the lay of the land.
Now it’s time to look at the roster. Once weigh-ins are complete and all competitors have recorded their first attempts, the meet staff with update the order of lifting from lightest attempt to heaviest for ease of loading for the spotting staff. It’s important to pay attention to where you are in the line-up, so that you’ll have plenty of time to chalk up, wrap your wrist wraps, and prepare mentally for the lift.
Embrace the Experience
Most importantly, stay calm and enjoy the meet day experience! This is the day you’ve been preparing for with all of your training, so take it all in. Meet new people and make sure support other competitors as they hit new PRs. Powerlifting is a community sport. Encourage your fellow lifters throughout the day. Applaud their efforts, offer words of encouragement, and celebrate their successes.
Conclusion
By following this guide, you'll be well-prepared for your first powerlifting meet day in the USAPL. Remember to trust your training, stay focused, and have fun!
Author
Tyler Boyd PT, DPT, BRM
Dr. Tyler Boyd graduated in 2021 with his Doctorate in Physical Therapy from Chatham University and in 2019 from Ohio University with a Bachelor of Science in Physiology of Exercise. He has attained the Westside Barbell Personal Training and Athletic Coaching certification, specializing in implementation of the Conjugate Method to improve strength and athletic performance. He has also obtained a certification in the Barbell Rehab Method, specializing in coaching and modifying barbell exercises for clients with pain. Dr. Tyler is passionate about powerlifting, and has competed in the USAPL in the 90kg class.