How To Get Your Best Shape Before Competitions in Weightlifting

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( — May 4, 2021) — Competitions are the basis of sports. Sports and sports training cannot exist without competitions of different ranks. Then everything will come down only to strengthening health through physical exercise. But many athletes want and dream of showing their acquired skills on the platform. 

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Competitions are a kind of continuation of the entire preparation process, which was started in advance. In general, to obtain your top form properly, it is worth considering many factors, the first of which is short-term and long-term planning. It is necessary to determine in advance the main starts in which you will take part and build a whole system of preparation. This system will consist of several periods: preparatory and competitive. And the more important the competitions, the longer such preparation periods. The competitive period consists not only of the competitions themselves but also of several weeks before them. If you manage to take into account, plan and implement key training parameters, then you will certainly achieve the highest indicators of your result! A good example of a structured men’s training program consists of 12 weeks and 5 sessions per week. The athlete needs about 8 weeks to build a reliable foundation, and after that in 4 weeks to reach the top form and realize his potential.

Today we will not describe the entire system of preparation for competitions but will focus on some of the main positions of the competitive period. That is, what needs to be done shortly before the competition so that it is possible to realize the acquired different sides of preparation.

An important condition for a successful competitive period and the competition itself is the absence of significant injuries, traumas, or overstrains of the athlete’s functional systems after the preparatory period. Large volumes of loads in preparatory periods can often cause them. And minor injuries can be eliminated and rehabilitated even in the competitive period. It is worth paying attention to this in the first place.

The total volume of load decreases in the competitive period. It is necessary to reduce the number of sets with reps by 3-4 times per weight 70-80% of the maximum results in the snatch, jerk, pulls, and squats. Instead, the number of attempts on the weight must grow. But you need to make only some reps in these attempts. Thus, you need to make more attempts at those weights that you’ll lift at the competition. And do it mainly 1 time, as you do it at competitions. The closer to the competition, the more such kinds of training. This way you can optimally “get up,” reducing the overall load, but lifting the competitive weights.

When to stop lifting 90% of your 1 RM and more? It will depend on what training system you prepared. If it was the “classic” and large total volumes of load were carried out for a long time and shortly before the competition, then the last “lifts” in jerk should be made in 14-18 days, depending on your qualifications and weight category. In the snatch, it is worth doing in 7-10 days. Then you will have some time to recover the body.

If it was the “Bulgarian” method and you started to reduce the total volumes of lifts and sets already at the end of the preparatory period and the beginning of the competitive period, then the last attempts at the highest kilograms in jerk can be made in 7-8 days, and in snatch in 5-6 days. The body recovery begins a little earlier and you can do high-intensity work closer to competitions. And some of the strongest weightlifters in the world generally still lift 95-100% of the weight a few days before the competition. However, there is one danger. Such highly intensive work is associated with high risks of injury. Therefore, among the workouts in classic exercises, there should be a lot of exercises on stretching, muscles and ligaments strengthening, as well as exercises on recovery and relaxation.

An important place in the competitive period is played by the process of body recovery, and its part, with approaching competitions, is growing. Rest should come to replace the huge amount of done work. Here the arsenal of methods is really inexhaustible. This is also a qualitative pharmacological provision, the so-called “vitaminization.” Only using permitted substances. Use a wide range of physiotherapeutic means and procedures as well. The main thing is to have a medical specialist nearby who will clearly determine your dosage.

Special attention should be paid to correcting minor shortcomings in the technique of snatch and jerk. They will be more visible when lifting maximum weights. Work out these technical elements with light weight, and then try to fix on large ones. But remember, significant shortcomings in technique during the competitive period are unlikely to be corrected! You need to work on them during the preparatory periods.

You also need to be psychologically ready for the competition. Set realistic goals and gradually achieve them. Always be serious, but also be positive. Make competitions interesting to yourself. Almost all competitors on the platform most often are friends in life. Perceive competitions as a means to realize yourself and another step to becoming better – physically, technically, psychologically, etc. And if something goes wrong, then calmly correct with the coach the results that you want to lift based on the circumstances. All the same, lessons and invaluable experience for the future can be taken from everything. And always remember – “not the winner who never falls, but the one who knows how to get up and go on!”