Meet Day Mentality
We all know that Powerlifting is far more of a mental sport than it is physical. Psychology is an integral part of barbell training, and it transfers over to other areas of life. The barbell teaches discipline, satisfaction, work ethic, patience, and grit. It requires sacrifice, quieting the ego, sticking to the plan, and a whole lot of work. It’s a tool for self-empowerment and confidence, one that changes you as an individual and builds character.
Now, when you can put all of that into your training and then showcase it all on the platform? It’s certainly an event that involves your brain just as much as your body. By knowing what to expect going in & having some tips and tricks to get you through, that mind can be set up for success on meet day. I'll give my own two cents, and some of Ironside's top athletes will be featured with strategies that have helped them on game day.
1. Manage your expectations.
Many athletes go into meets believing that it’s the “end-all, be-all.” As if this is *THE* competition where everything must go perfectly.
While you should HOPE for the best, as you’ve been working hard up to this day, the reality is you still have a long powerlifting career ahead of you if that’s your goal. Every meet is a learning experience. Every meet is an experiment. Every prep is different. You do not have complete control over what your performance will be. You can manage it all, yet some variables are up in the air.
Don’t base all of your success on whether you finally broke that one number or added 50kg to your total. With the goals that you do have, make sure they’re realistic. Setting the bar far too high will only lead to discouragement and frustration. Reach for big goals, always, yet be patient for them.
We compete to be better. It’s the “lifelong student” and “self-improvement” mentality. Every meet represents growth in some way or another. Take the wins from the day, and be content with the losses, too.
2. Accept any feelings of anxiety.
The nerves and uncertainty around competition day can hold many lifters back from competing in the first place. Stepping on that platform to lift, with people judging it, is a completely different experience from training.
Nerves are normal and okay. You will likely feel them on some level, and that’s not necessarily a bad thing. Nerves mean you care, and they add to the adrenaline of meet day. That uncertainty and excitement can allow you to push a little harder - it’s part of the environment. But also know that most of those nerves go away after your first squat attempt. There’s a reason we set that squat opener light. Once you get on the stage and attempt that lift, you realize that it isn’t QUITE so scary.
Don’t fall into the trap of feeling anxious about feeling anxious. Accept it, ride the storm, and use whatever tactics help you stay calm. That could be listening to music, venting to your handler, meditation, etc. Keep your focus and game face, know that you’re well-prepared, and trust that your body knows what to do. Find comfort in that familiarity of getting under the barbell. Stay grounded in the iron.
3. Take time to reflect and process the experience.
Every meet is a learning opportunity, a chance for growth and future success. Each minute of the day is a teachable moment. Take advantage of this. Look back on the events, how you feel about them, what you could’ve done better, what you now know for next time. Knowledge is gained through experience, and comp day gives you just that. You’re forced to step out of your comfort zone, do things you never thought possible, take a leap, and dive into the unknown. Process everything, go through the day step-by-step, and take note of what should be repeated and what can be changed.
Voice your emotions about the day to a coach, handler, or teammate. Emotional support and community are a game-changer on competition day. Don’t hesitate to reach out for help - that’s what your team is there for.
And don’t dwell on any mistakes - use them as a chance to fuel that fire and awaken that hunger. Approach any possible letdown with an opposing reaction. Turn it into an advantage, rather than letting it discourage you. You have two options in any setback: either harp on it, allowing it to crumble your following lifts, or use it as an opportunity for growth, increasing that drive and determination and finishing out stronger. Which one will allow you to be a better athlete?
4. Have fun and celebrate your achievements.
Powerlifting meets give you a chance to showcase all of your hard work - to test how you hold up under pressure in a competitive environment. To push your limits. To show yourself what you’re capable of. To uncover your full potential.
Competing is a beautiful experience. Powerlifting forces us to be better, to strive for more, to continue learning about ourselves. You should leave the meet feeling proud of how far you’ve come, no matter how your day went, but also feeling hungry for what’s next. That’s what this sport is all about: becoming the best version of yourself. All of which should be celebrated.
The community aspect of competing is another unique, enticing characteristic. It guarantees you’ll find a tribe of people who uplift & support you like no other. The only thing thicker than blood are the bonds we choose. Powerlifting connects us with people we otherwise wouldn’t have encountered. Embrace that.
Speaking of community, with all of Ironside’s nationally-and-internationally-qualified Athletes, we’ve got a ton of collective meet day experience. Everyone's been there and can empathize with these shared feelings. On the flip side, each individual has their own perspective, which one can take something from. Here are some words from a few of our top-level athletes:
“When I’m on the platform, I treat each attempt as if it’s just a warm-up. I blank out any past struggles. Instead, I focus on my presence in the moment. It’s just this lift, right now, on the platform. Ignore the numbers, ignore any expectations, laser focus on this one lift. Breathe, remember how many times you’ve lifted that bar, it’s second nature, your body knows what to do, and know that you’re as ready as you’ll ever be.”
- Natalie Jones, 16, 60kg IPL Worlds Competitor 2021, 4x OR Junior State Record Holder, Master Level Total
“If you like to put your headphones on, be quiet, not engage with others, make sure your handler knows that ahead of time. Do whatever you need to stay calm and focused in the zone. Asking for what you need on meet day is really important. Your handler is there to help you. This is not the time to feel like a burden or put others' needs above your own. Communication is vital, especially if you’re feeling nervous or distracted. And remember: It is okay to feel nervous. Don’t fight it. Acknowledge it, welcome it, accept it. You have earned the right to be here. You have put the work in, you have shown up, and you know how to execute all three lifts. Do it exactly how you do it in the gym.”
- Heather Campbell, 51, 60kg USPA DT Nationals Competitor 2021, IPL Worlds Qualifier, 4x OR State Record Holder, Master Level Total
“Have a game plan. Write out the clothes you'll wear, set them out, and make a list of the food and drinks you want to have on meet day. Remember, you have done the hard work, now it’s time to have fun. Utilize the deload to reflect on what you’ve accomplished and build up your confidence.”
- Casey Lynch, 33, 75kg USPA DT Nationals & IPL DT Worlds Competitor 2021, Master Level Total
“Meet day and the days leading up to meet day could be full of anxiety. You’ll have expectations, confidence, doubts, and many other complex emotions. For me, the most basic yet most effective tip I can give is, “treat it like a good day at your local gym.” Get to bed early, go through your morning routine, and eat something you’re used to eating. During the day, have something that comforts you or relaxes your nerves. It could be a book, music, etc (I use music and have a few playlists). I have one that’s relaxing for between attempts, and another to ignite the fury necessary to perform during my flights.”
- David Sugerik, 38, 100kg USPA DT Nationals & IPL DT Worlds Competitor 2021, Master Level Total, #1 Harry Potter Nerd, 4x OR State Record Holder
“I learn something new with every meet experience, and I know I will continue to learn more. I am an extremely competitive person and am very guilty of looking around at what other people are doing. At IPL Worlds, I decided that other people are going to do what they do, and that I have no control over that. So letting go and focusing solely on myself was something that helped me quite a bit.
Growing up as an athlete, my mom always pushed practicing mentally. Picture what this feels like, visualize it in your head. How you want the bar to move, how you want it to feel. I try to picture success.
Another thing I’d add is managing expectations. It’s extremely rare to have monstrous PR’s on the platform. For the most part, I feel like it’s something you’ve attempted, or been close to attempting. I try not to let myself get carried away with wild numbers.
With every loss or disappointment, you have to be a little introspective and figure out the why. So then you can take it, learn something from it, and be better next time.
For meet day, I try my best to keep my controllable variables the same. Eat the same breakfast, do my same warm up, those sorts of things. Control the controllable.”
- Sharayah Johnson, 31, 75kg USPA DT Nationals & IPL DT Worlds Competitor 2021, 4x OR State Record Holder, Int’l Elite Level Total
“Visualize successfully completing your lifts. Go down to the smallest details: walking up to the bar, how the weight feels in your hands, your cues, everything. Do this often in the days & weeks leading up. BUT, have a strategy for how you will behave if things don’t go according to plan. Write it down so you have it as an easy reminder. The last thing you want is one missed lift to set a sour tone for the rest of the meet. Memory of a goldfish, per Ted Lasso!”
- Chelsea Linge, 31, Ironside Strength Coach, 67.5kg IPL Worlds & USPA Nationals Qualifier
”I approach meet day with a calm and collected mindset because that’s how I best combat any anxiety that may arise. I have one goal on meet day: keep myself as relaxed as possible. Every lifter is different in how they approach the barbell and what emotions they evoke within to accomplish their lifts, but I think everyone can benefit from staying focused and conserving their mental and physical energy between lifts. Also remember to have fun and give yourself credit for showing up - no matter what happens at a meet, you are there pushing yourself to be better, and that alone is something to celebrate.”
- Kendra Farber, 34, 67.5kg 2nd Place USPA DT Nationals & 1st Place IPL DT Worlds Competitor 2021, Int’l Elite level Total, 2x OR State Record Holder
“Have a plan for all attempts with room to change based on how the day is going. You have no idea exactly what could happen on meet day. Be mindful of your competitors, but ultimately, focus the most on yourself. This is your day.”
- Simone Thomas, 30, 56kg USPA DT Nationals & IPL DT Worlds Competitor 2021, 3x IPL World Record Holder, 3x California State Record Holder, Int’l Elite level Total
From all of these strong women (plus David), there’s so much to learn. After all, you have no idea quite how comp day will go until you go through it firsthand. That experience leads to insurmountable levels of growth, knowledge, wisdom, and reflection. Take something from each of these high-level athletes’ advice, and guarantee your meet will be a success.
Meet day can be overwhelming and nerve-wracking, yet very exciting at the same time. Staying grounded and managing your mentality can help set you up for success. After all, the mind controls everything the body does. Set your mind up for success to set your meet up for success.