Setting your intentions for a successful first meet
First meet. That experience where you cross the finish line, bridge the gap between “lifter” and “athlete.” It’s a special one, indeed- and an adventure you’ll only undergo once. This day can be filled with doubt, anxiety, and uncertainty for many lifters: it’s easy to place unnecessary pressure on yourself, and very common to have nerves on the day of. After all, it is your first time, and even with the best preparation, you won’t know exactly what to expect. Yet, this fact is also a benefit:
There are no specific numbers you must hit,
No performance you must outdo, and
Every successful lift is a platform PR.
When you approach the day with the right mindset, guarantee the outcome is one you’ll be proud of. Take some time to determine how you want to treat the event- and what you truly want to get out of it. Below I've outlined some tried-and-true mindset shifts to help you do just that.
Don’t get tied to arbitrary numbers.
As a new lifter, upholding pre-determined numbers to yourself is a surefire way to end up disappointed and discouraged. With all the excitement and hype, your brain can spiral into those big SBD goals you’ve dreamt of. The reality is you have no idea:
How you perform in a competitive setting,
How well your body responded to your peak,
Or to what degree the nerves & novelty of the experience may affect you.
All these variables impact your performance to varying degrees depending on the individual.
Instead, your goal is to go out there, do the damn thing, and get some numbers on the board.
Expect to repeat your lifts in the gym, maybe hitting a slight PR on, say, your third deadlift. Remember, even if it’s a weight you’ve done before- you're now upholding it to a technical standard, making those numbers official- which is a PR in itself.
Ultimately, your end numbers don’t solely determine your success.
A “successful first meet” entails hitting most/all of your lifts, getting through the day, enjoying the experience, and reflecting your hard work. This day is simply a foundation for you to build on- there will be many more meets to continue growing, so there’s no reason to try and force a certain number on yourself.
Stay present in your lifts and go based on feel. You may not even know the weight on the bar, but every time you get under it- do so with confidence.
If the rep flew, ask for more.
If you feel uncertain, be honest with yourself.
Meet day is all about auto-regulating & adjusting to your body. Especially for a first experience, the goal is to get more white lights vs. going for broke and ending with reds.
You’ll feel better if your squat maybe had more in the tank, but they were all successful, vs. bombing yourself because you “thought” you had to hit 253 today. Taking risks and failing lifts is how you end up disappointed and potentially discouraged from competing again.
Lower the pressure placed on yourself- instead, go out there with the goal of official lifts. You’ll end the day feeling accomplished.
2. Lean into your coping skills/support system.
Meet day is your time to be selfish. Keep the vision and focus solely on yourself & your needs, and attend to them. You’re out there to showcase and develop yourself as an athlete. Every small factor can impact that. Control everything in your power to determine your best possible success.
What habits make you feel good? How can you incorporate that into your day?
Maybe it’s journaling the morning of, listening to music during warm-ups, meditating when feeling stressed, limiting your socialization, spending a moment outside, etc. Whenever you need your stress relief of choice, go for it. Your obligation is to yourself.
Have a support system there. This person is likely your coach/handler, but could also be found in teammates, friends/partners if they’re present, etc. Communicate your needs to this individual.
-When you’re feeling unsure of yourself, ask for hype.
-When you need a moment to relax, ask for space.
-When you’re looking for camaraderie, unite with your teammates.
-When you’ve got a goal for the next lift, when something feels off, tell your coach.
Be overly vocal- nothing is minuscule or unimportant on this monumental day. Having someone to guide you is integral and will transform your entire experience.
Your job is to lift the weights, nothing else. Let everyone else pick up the small tasks & the responsibility of helping you succeed. The people around you can be the difference in your whole day:
-Whether you feel confident enough to achieve that weight,
-Whether you come back from a missed attempt or let it define you,
-And how you experience each lift-
-Those moments of celebration are special, unforgettable, and burned into your soul forever.
Don’t hesitate to ask for help on this highly significant day of yours- if there’s any time to do so: it’s meet day.
3. Stay focused on the next immediate task.
With such a long day ahead, it’s hard to avoid overwhelm and distraction- knowing all that’s in front of you. Yet, falling into this headspace can damper your performance and how you encounter everything in your path.
If you start thinking about your third deadlift while you’re warming up for squats, how are you supposed to execute your current lifts?
Break the day into smaller chunks. Focus on your job in a given moment- and if you need help with this, ask your handler. They'll let you know what your current task should be.
-Gotta get food down? Sit and eat.
-Time to stretch? Relax, and do your mobility exercises.
-Is it your final warm-up squat? Stay present in the lift, listen to your commands, and set the tone for the platform.
-Are you going for a PR? Clear your mind from everything except for that weight. Repeat the messages that are helpful to you. Bring out your big confident energy, decide you’ll stand up with it, and don’t give up.
The day is filled with opportunities to bring you closer to the next goal. Take every single one. Each moment requires something different from you- but they’re all united on that one road:
Graduating to athlete status & highlighting your efforts- with numbers you’re proud of.
Don’t allow your brain to drift ahead- losing sight of what’s directly ahead, shackling yourself to an intended outcome. Execute what each moment demands of you, and the rest will fall into place.
4. Show up for yourself in every single aspect.
Meet day is about bringing the best possible version of yourself and doing everything in your power to forge prosperity.
One of my favorite quotes (originally by Mia Hamm- repeated to me by my coach, Rachel- and then, to my own athletes) is, “Every day I train, I am building a fire. At just the right time, I light the match.” That’s what meet day is for.
When you sign up to compete, there are months of preparation going into that endeavor. Consistently showing up & putting in effort over time has led to this single day.
Meet day is the summation of that entire process, so turn up the intensity you’ve applied thus far, leaving it all on the platform.
What does that look like?
-As mentioned above, be selfish. Care for your own needs without hesitation. Ask for help and support.
-Celebrate your accomplishments. Find joy in each lift. Allow yourself to feel proud of everything you’ve done, savoring and cherishing the reps you perform.
-Be loud, take up space, and express your feelings authentically.
In a given moment, channel whatever energy you need:
-Are you feeling discouraged, a weight felt too heavy, or you jumped a command? Feel your feelings, reflect, and move on.
-Is it your squat opener, the first lift of the day, and you’re experiencing nerves, that sensation of shakiness spreading throughout your body? Bring a sense of calm. Take deep breaths. Repeat words of encouragement in your head. Ask for support.
-Is it your final deadlift attempt, a big PR for you, and you’re determined-as-hell to get it? Maybe you want rage and hype:
Hearing those influential, motivating words from your coach,
Getting a lil’ slap on the back,
Screaming or yelling at the bar, releasing your fire,
Walking up to it with a deep, blazing hunger, prepared to attack.
-Maybe you want comfort and emotion: you just hit a monumental lift, one that meant a lot to you, and you need a warm, familiar, all-encompassing embrace from your coach.
Different moments evoke their own emotions & expressions from you. Whatever that may be, follow it. Let it out, however comes most naturally to you. It’s an emotional day- and being in tune with yours will help you in every single lift.
Meet attempt mindset:
And every time you approach the barbell, fully commit to the rep.
Block out everything in your surrounding: any external events are irrelevant.
Don’t attempt a weight until you know you have it- until you’re certain.
You walk up to the bar with one mission: a successful lift. Visualize this outcome in your mind.
Decide before you even hold that weight in your hands: that it’s yours.
That you’re going to fight like hell if you have to.
By any means necessary, you’ll secure that number. White lights are the only option.
-Take your time in your setup and warm-ups, ensuring you feel as prepared as possible. Rushing through can destroy your confidence.
-Dedicate your day to the lifter and individual you’ve become in the last few months/years of building this foundation. Feel the significance and the weight (pun intended) of this event- what it truly represents. Let that guide you, deepen your desire for each number, and enhance the meaning of every PR you reach. -
Essentially, you want to increase the force and the power of the athlete you’ve become in each training session. Whatever has helped you succeed, do that and then some. Bring the highest version of yourself to the platform, and greatness will come out of it.
5. Enjoy the moments, and be present.
While the day can, in actuality, last pretty long, it feels like it flies by. So much emotion, excitement, and chaos in one period- it runs past you at lightning speed as you breeze through each lift.
Take time to slow down. After all, it’s one short day: one that has had weeks of anticipation and excitement beforehand, and you don’t want to lose out on experiencing it to the fullest.
-Spend time with friends, celebrating one another, watching their lifts if it’s not distracting to you, and cheering them on.
-When you have a chance, step away and take some quiet time to yourself- bringing awareness to how you’re feeling then and now.
-When you go up to lift, remove all distractions from your brain, and become one with the barbell, your movements focused and intentional, fighting for your single mission.
-When the day is complete, eat that food you're craving, enjoying every success with those you love.
-Spend some time reflecting, looking back on those difficult times during prep- and your favorite memories of the meet. Express any sentiments that arise, and determine your steps for the future.
View this day as a competition- yes, it’s about you as an athlete- but also an adventure in its entirety. Make memories, laugh, spend time with people you love, and have a good time. That’s the overwhelming, underlying goal of this whole sport- and especially- your first meet.
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Your first Powerlifting meet. It’s a monumental experience: the day you cross the finish line from “lifter” to “athlete.” Competing is for everyone, and here at Ironside, we strive to encourage all interested- to participate. When the day comes, many lifters can get caught up in the numbers, in specific desired results, and the anxiety and stress that come with a new, uncharted feat. Yet, this can hinder your success and overall enjoyment of the day. Going into the meet with guidance, with an idea of what to expect and fundamentally- what you want to get out of it- will help support your entire performance. Take time before the chaos of the event to assess your feelings & determine how you’ll approach the experience. Guarantee, you'll end the day on cloud nine, gratified and fulfilled with your achievement.
