How To Be A Good Meet-Day Handler
Handling an athlete on meet day can feel like simultaneously- a pressure-filled and exciting task. While many lifters prefer to have their coach as their handler, this may not always be feasible, and having teammates up for the job is highly beneficial for these situations. Experiencing meet-day alongside someone you care for, seeing them progress through each moment, and guiding them to success- is deeply satisfying and fulfilling. Plus, you learn a lot about the sport, individual athlete personalities, and what factors can influence someone’s performance.
If you’ve never done it before, it’s helpful to know what to expect, focus on, and how the flow of the day will look. After all, as a handler, your job is to be on top of those details- the athlete’s sole objective is to lift.
What is a handler?
While it is an option to experience meet day solo, doing so often doesn’t provide the best possible enjoyment and competitive success. Trying to manage your attempts, load your plates, go through warm-ups, stay on your nutrition and hydration, time everything, pay attention to other lifters- *and* psych yourself up, get through each lift, focus on your cues- is a daunting ask. While it’s not impossible to do alone, this is one of many situations where asking for help will benefit you. Your handler absorbs some of the stress and responsibilities so that you can prioritize your performance. They support you through the process, taking care of all the little tasks- so that you go into each lift with minimal stress and uncertainty. Regardless of experience level, choosing to have someone by your side is a good idea.
Your handler is the person coaching you on the day of the meet, providing words of encouragement before attempts, helping you choose your numbers, warming you up for the platform, wearing the hats of “Mom,” “Emotional Support,” “Coach,” “Manager” and “Friend.” They’re your rock during an event that can be chaotic and emotional.
With some knowledge and preparation, plus good intentions- no doubt, you’ll do (at least) a decent job of handling your athlete. Here are some of the most fundamental points to consider:
Food and rest
Athletes on meet day have so many moving parts simultaneously, constantly fixating on what’s ahead, and as a result, their recovery variables can quickly go astray. They often forget to eat, want to pace around, or stand up between attempts-which directly influences their performance. We all know the importance of staying fueled and recovered for our efforts, and on a day where success is solely dependent on how much you lift- it’s essential. No one wants to miss a lift because they forgot to eat beforehand.
So, one of the tasks you take on as a handler is acting as that reminder. The best food on meet day is whatever they can get down, things they’re used to, and quick-burning energy. A balance of salty and sweet snacks is optimal: many athletes aren’t very hungry/are nauseous from nerves, and you want to ensure they can consume the food they have. Juice, bagels, rice Krispies, cereal, bread, dried fruit, candy, pretzels, bananas, crackers, etc. are good options. Remind them to eat in the morning before lifts, prior to their first squat attempts, before bench presses, and before deadlifts.
When athletes are not exerting effort on the platform, their job is to conserve energy. Max-level lifts require a great deal of expenditure, and if that’s lacking due to energy wasted, it’ll show in their attempts. Between each event and rep, remind them to sit down in a comfortable position. Don’t let them stand or wander around.
These two factors will help athletes feel fueled and ready for whatever number's on the bar.
2. Attempt selection
This task is arguably the most stressful part of the job. You invest so earnestly in the athlete's achievements and wouldn’t want to mess that up in any way whatsoever. You don’t want to be the one responsible for a failed PR that they’d been dreaming of, chasing after for months. Know that you can never be perfect in hindsight, and sometimes, failure happens for varying reasons- but with a strategic plan, you can mitigate the chance & severity of these occurrences.
When creating an attempt sheet, it’s always sensible to predict a “safe,” “target,” and “reach” number for each rep.
The target is the most likely/logical prediction,
The “safe” is ~1-3% below that number, and
The reach is about 1-3% above, depending on how things look and feel.
After the first and second attempts, you have about 1 minute to submit your following number, and these decisions cannot be changed (except for the third deadlift attempt). Ask the athlete how they feel after each lift, and use bar speed/form breakdown- to indicate your next jump. If the weight moves as it should, stay on plan, and if there’s a deviation somewhere, adjust accordingly.
Especially if you are handling an athlete coached by someone else, always err on the side of “conservative.” Athletes may have numbers in mind that they're hoping to (finally) secure on the platform- but the reality is- that’s often not realistic. Ten times out of 10, an athlete will leave feeling better with a successful gym PR match than a failed all-time PR attempt. It’s a more positive experience to leave a meet feeling fired up, hungry, like you could’ve done more, than burnt out, like you blew it, and disappointed with your lackluster finish.
Generally speaking, athletes can expect to match their squat PRs from training (maybe ending with a 2.5kg-5kg PR), repeat or hit slightly below their bench PRs (male athletes may have more room), and deadlifts are the ones with the most potential to PR, depending on the athlete and the day. Of course, there are deviations here, but with these general trends, you can go in with an idea of how to strategize.
Trust your gut, your athlete’s opinion, and how the lifts feel and look. Use those factors to make your best calls, and when in doubt, stay on plan. Attempts are individualized, but generally speaking, knowing the trends will help you have something to go off of.
3. Warm-ups
Warm-up rooms on meet day are ever-chaotic. Especially for squats, you’ll have to be proactive at sharing with others and getting warm-ups in whenever there’s an opportunity. Start warming up for your flight when the flight before you is lifting. Allot about 30-40 minutes for this time. Generally speaking, about 5-6 warm-ups are all you need. Rest more between the last two sets: you can go faster with the first few. You want to take your final warm-up rep about 5 minutes before your opener.
Try and time them about like this:
40 minutes out (from opener): do first warm-ups
15-35 minutes out: go through warm-ups 2-4
10-12 minutes out: second to last warm up, give commands
5-8 minutes out: last warm-up, with commands
Ask the athlete what kind of jumps they like to make when working up in weights- and if they have specific warm-up drills that they typically perform. Have them continue moving between long rest periods & doing active mobility work to stay fresh. Load their plates for them so they don’t waste energy. And on their last two warm-up sets (or so), give them commands to practice for the platform. Watch their warm-ups for technical standards, and if you notice any faults, let the lifter know, giving them extra practice.
Warm-ups will forever be somewhat crazy, and you will likely stray from the plan at some point, but the goal(s) are to get reps in, practice technique, and time accordingly. Be okay with adjusting for what’s available and open in a given moment, and share with other athletes, helping load and unload plates.
Have a general plan of weight x reps going in, with both kilo and pound conversions (you never know what will be available) so you can be efficient and remain on plan.
4. Know the athlete
Everyone has "their" headspace, personality, and background they bring into their lifts.
Some athletes love hype- they want a big slap for their lifts, with lots of screaming and cheering.
Others are fueled by anger, listening to hardcore music, using their trauma & past struggles to get them through their lifts.
Others are much calmer, staying in their zone before their attempts, lifting to quiet, desiring silence.
If you’re handling a teammate, you’ve likely witnessed their patterns- and have an idea of who they are and what they may need from you. Don’t be afraid to ask, either. Preferences are individual. Check-in with the athlete during the day, and know that your best form of support at a given moment may change. Read the room and observe their energy- provide space when necessary and words of encouragement when called for.
Between each lift: focus on what you can do to help get them through the next attempt.
Is it showing them a video of their recent successful PR?
Is it reminding them how strong they are, offering words of support?
Is it giving them space, bringing them their headphones- so they can drown it out and listen to music?
Do your best to transfer supportive energy their way, adding to their strength and confidence on the platform. Your primary job as a handler is holding space for emotions and helping maintain their mental state- as those factors directly impact execution. Part of having someone there with them is the chance to outsource dealing with feelings, processing and reliving moments, and gaining affirmation for what’s ahead. That will likely be the most impactful action you take when handling someone.
5. Final Tips
MISC.
What to do when a lifter fails an attempt (opener or second):
If they get red-lighted and the reason is unclear, immediately go up & ask the ref. That way, you’ll know and can practice going into the next one. In 99.9% of cases (unless it was something minuscule, and the lifter is experienced and 100% confident), repeat the weight you failed. Going up in weight rarely leads to a successful attempt- and will make you feel a lot worse- downpouring your confidence and skyrocketing your fatigue for what's to come. Determine the reason for the miss, comfort the athlete, and inspire them for a redemption story. We all gain satisfaction from overcoming setbacks, and as an athlete, these are the moments in which you’re tested, with the chance to prove yourself.
-If it was technical (depth/knees unlocked/missed a command), practice that technique in the warm-up room/in the back.
-If it was mental, or the weight just looked heavy, have them re-focus, visualize, get in their zone, and come back with a vengeance.
-If they fail a third, remind them of their previous successes, hold space to process everything, talk through their emotions, and prepare them for what’s ahead.
Failure can be difficult and incredibly disappointing, but it doesn't need to turn into a shitty day- and you have some control over that.
Before meet day, print out and access:
Warm-up/attempt sheets to have them ready. You can also send a text of encouragement to the athlete, letting them know you’re thinking about them.
Before deadlifts,
Put baby powder on the lifter’s thighs for them. It helps the bar glide up their legs, but they cannot touch it with their hands- because they could lose grip. Also, get smelling salts if they like to do that (for 3rd attempt squats/deadlifts), and remind them to get chalk before lifts.
If an athlete is attempting
A state/National/World record (for a second or third), let the ref know- immediately- when you tell them the attempt. If they are opening with a record, they must let the ref know when weighing in/doing a gear check.
Essentially if anything goes wrong,
If the lifter has any questions or concerns, it is your job to take care of that situation. Regain control, talk to the people who can help, do whatever you need to, and ensure the athlete avoids taking on additional stress in every way possible.
Stay fueled, hydrated, and caffeinated.
Meet days can be long and exhausting, and you can’t give your best to an athlete if you’re tired or underfed. Bring snacks with you- and if there’s a break- go get food.
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Handling an athlete is an honorary role to undertake- and one that can breed stress and anxiety. While there are many responsibilities and hats you’re stepping into, it’s also a fun & fulfilling experience. With a good heart and a little bit of reading, you can ensure you’ll do a damn good job. Knowing the intricacies of meet day, things to look out for, the athlete you’re handling, and proper attempt selection will go a long way. The goal is to prepare for the unpredictable in every way possible and focus on staying present in the moment. Serve your athlete in whatever way they need, check in with them periodically, and give them all of your support. You’ll learn a lot from the experience, and going into it prepared will help it run as smoothly as possible.
