After months of powerful training, dialing in your method, failed makes an attempt (and a few delicate cursing), it’s lastly present time. That’s proper — it’s Meet Week.
As a longtime athlete and performer, I’ve discovered that these treasured few days main as much as that second you’re taking your first step out on that platform can both make or break your efficiency. Whether you’re a rookie or seasoned lifter, Meet Week is essential in making ready to compete.
Here are some things I love to do throughout Meet Week to ensure I can carry it when it counts.
Image courtesy of Herman Chan.
1. Self care
At this level, you’re almost certainly used to training in a more durable setting, having to battle psychological fatigue and bodily discomforts like callus rips and scraped shins. During Meet Week, I prefer to take a while to nourish my softer aspect.
I like to make sure my fingers are in prime form by shaving down any construct up of dry pores and skin. I like permitting myself an extended soak in an Espom salt tub and investing in ointments and lotions to assist soothe my muscle mass. Spending just a little additional time to pamper your self is not going to solely assist you to really feel contemporary bodily however mentally as effectively. An upcoming meet is usually a actual supply of tension and cortisol, so do your greatest to calm down.
2. Stick to your program
The greatest lure you’ll be able to fall into is considering possibly going heavy only one final time earlier than competing will change all of it. But including reps, weight, or an extra half hour of core accessory work gained’t do a lot for you in your final week of training.
This final week of lifting is absolutely only a formality to present your physique sufficient stimulus for it to remain in peak situation whereas recovering all at the identical time. Stick to your deload program and deal with making each repetition (empty bar or not) of utmost high quality throughout this final chunk of your training.
[What’s the distinction between brief and lengthy meet preps? Here’s what to remember if you started prepping late.]
3. Practice visualization
“Lifts are made before you even put your hands on the barbell.”
Envision yourself on the platform in each element attainable, leaving little to the creativeness. Even if Meet Day doesn’t play itself out to match the state of affairs in your thoughts, create an expectation of the way you’ll present your self out of your weigh-in to your heat as much as your first snatch try. This leaves little room for doubt.
You also can apply with a dowel at residence to maintain your muscle reminiscence contemporary (I choose utilizing my Swiffer duster). Run by way of particular cues whereas shifting by way of every raise, zeroing in on the feeling of each movement.
[Visualization is a very useful gizmo for athletes, just don’t fall into this common trap.]
4. Stay constant.
I’m no barbell guru however I’ve undoubtedly discovered quite a lot of classes the laborious method. Maintaining consistency in your restoration, food, lifting gear, and common way of life is a should throughout Meet Week.
Sure, you will have extra time in your fingers now that your classes are taking you below two and a half hours to finish. This reward of time is your likelihood to let your physique put together to compete—not seize late night tacos along with your crew on a Tuesday. It’s particularly not the time to purchase new lifting shoes or strive this sick lifting belt that Joe Schmo claims to have helped him placed on an additional 20kg on his again squat.
Aim to copy your common routine so that you just keep away from unnecessary distractions on Meet Day.
Give your self a strong 8 to 9 hours of high quality sleep, it’s actually a no brainer. Especially when performing in a sport that calls for a lot of us mentally and bodily, our our bodies and our brains want it. If we didn’t, we (as a human species) would have developed out of it centuries in the past.
You ought to actually be emphasizing your sleep no matter whether or not or not you’re prepping for a meet however on this case, staying on prime of a strong sleep routine is an absolute should. A couple of of my private favorites embrace going for a fast ten-minute steam session earlier than hitting the hay, rolling out the soles of my ft on a spike ball then working by way of some meditative breathing exercises to wind down. Get acquainted along with your mattress—Netflix can wait.
Congratulations, you’re able to deal with your prep for Meet Week. Obviously, you’ve additionally acquired lots to debate along with your coach about your programming and your competitors lifts, however to be sincere there isn’t a lot you are able to do to dramatically improve your efficiency in the course of those seven days. But if you happen to stick to those tips above, you’ll be able to completely assist your probabilities of acting at the commonplace you recognize you’re value and can replicate the work you’ve put in. Trust your self and luxuriate in.
Featured picture courtesy of Herman Chan.