Sports training
Powerlifting mock meet: warm-up ladders, the referee's commands and openers
At a meet you get three attempts at each lift. British Powerlifting says most lifters use the first as "a confidence-builder with a weight they're certain they can complete". In 10,672 Australian competition entries, openers averaged 92% of the day's best squat, and winners opened heavier and made their opener. North American lifters did their last heavy squats and deadlifts 7 to 10 days before competing. This session rehearses meet day once, at about that point: the warm-up ladder you'll use, the referee's commands called by a training partner, and one single at your planned opener for each lift, with no maximal attempts.
General warm-up (about 10 minutes)
- Indoor rowing (rowing machine)3 to 5 min easyBeginner · Quads, Glutes, Back · 3D demoHarder: Stair climbing
- Standing hip CARs3 slow circles each legBeginner · Glutes, Hip flexors, Hip abductors · 3D demoHarder: 90/90 hip lift-off
- Thoracic rotation5 each sideBeginner · 3D demoTurn from your upper backEasier: Side-lying open bookHarder: World's greatest stretch
- Band pull-apart15 repsIntermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Glute bridge10 repsBeginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
Squat
Rest 3 to 5 min between the heavier sets
- Barbell back squatEmpty bar × 5; about 50% of your opener × 5; 70% × 3; 85% × 1; then your opener × 1Advanced · Quads, Glutes, Hamstrings · 3D demoWalk out and stand still with knees locked; your partner calls "Squat". Stand up and stay still until they call "Rack"Easier: Bodyweight squatHarder: Overhead squat
Bench press
Rest 3 to 5 min between the heavier sets
- Barbell bench pressEmpty bar × 5; about 50% of your opener × 5; 70% × 3; 85% × 1; then your opener × 1Intermediate · Chest, Triceps, Shoulders · 3D demoThumbs around the bar. Arms straight and still for "Start"; lower and hold still on your chest for "Press"; lock out and hold for "Rack"Easier: Chest press machineHarder: Dumbbell bench press
Deadlift
Rest 3 to 5 min between the heavier sets
- Barbell deadliftAbout 50% of your opener × 3; 70% × 2; 85% × 1; then your opener × 1Advanced · Glutes, Hamstrings, Quads · 3D demoStand tall, knees locked and shoulders back, and wait for "Down"; lower with both hands on the barEasier: Dumbbell Romanian deadliftHarder: Deficit deadlift
Cool-down
- Half-kneeling hip flexor stretch30 s each sideBeginner · Quads, Glutes · 3D demoHarder: Couch stretch
- Doorway chest opener30 s each sideBeginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)
Tips
- Choose an opener you'd make on a bad day. If it moves slowly today, lower it for the meet.
- Plan your second and third attempts before the day. In competition records, moderate jumps between attempts succeeded more often than big ones, especially on third attempts.
- Timing: the last heavy squats and deadlifts about 7 to 10 days before the meet, the bench press a little later, and most lifters stop training 2 to 4 days before.
- Practise in the kit you'll wear. At English national level and above, all kit must be on the IPF's approved list.
- Weigh-in is no earlier than 2 hours before lifting. Compete in a class you're already in: bigger weight cuts went with worse recovery, and they aren't a standard part of preparing.
- No extra heavy singles after the opener: the session ends there. Stop for a sudden severe headache, chest pain, dizziness or feeling faint.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
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How long does the powerlifting mock meet: warm-up ladders, the referee's commands and openers take?
About 90 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall, A band, A barbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 7 of its 10 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.