Why the last few weeks of training before a competition can be a total headf*ck & what to do about it

Preparing for a competition requires a great deal of physical and mental dedication. The training block leading into competition can be gruelling and being able to hit the sets and reps written in your training journal becomes infinitely more important to athletes.

Athletes invest countless hours honing their technique, building confidence and momentum through exposure to sometimes new PB weights or revisiting and working to surpass old ones. However, as the competition draws near, a unique set of challenges often emerges, making the final weeks a true mental and emotional rollercoaster. 

In this blog post, we will explore why the last few weeks of training before a competition can be a total headfuck and provide valuable insights on how to navigate this challenging period, to ensure that you are able to present your best mental & physical self on competition day. These tips can also apply to any heavy training session or max out and can be fine-tuned throughout your weightlifting training to create a resilient and confident mindset.

6-3 Weeks Out From Competition:

During this time frame, your program will become more specific, where you're touching snatch & clean and jerk and some power/squat or pull variations almost every training day. The week will start to have a sole "heavy" day and overall volume will begin to drop. Focus comes off the accessory lifts or multiple reps/complexes and onto single lifts. 

Between 6 weeks out to 3 weeks out, you will be presented with many opportunities to work to heavy singles or take bonus sets when the time feels good. For most athletes, being "that far" from competition allows them to stay in the moment, embrace each attempt & navigate misses with less frustration. For a lot of athletes, this is where their new PBs will come in and their most effective training is done. 3 weeks out will be the last true "work to heavy session" for most athletes, and volume drops rapidly from here.

2 Weeks out from Competition Week:

During this time frame is when things can get really messy mentally. Athletes start to become more ‘serious’ and focused; misses start to mean 'more' and can result in more emotional responses and grappling with linking one missed lift to our future competition outcome. 

If we miss our opener or something lighter than what we have previously done in weeks 6-3, it can be easy to slide into a negative thought pattern that, in turn, generates negative momentum.

Things we see often in this time period…

The Pressure Cooker Effect:

As the competition approaches, the pressure to perform at one's best intensifies. Athletes may feel a surge of self-doubt, questioning their abilities and fearing failure. The anticipation of judgment from coaches, teammates, and spectators can create an overwhelming sense of pressure, leading to anxiety and stress. The weight of expectations can play tricks with an athlete's mind, causing them to second-guess their training and undermine their confidence. It can be really challenging to think logically at this time & very easy to start to doubt your ability.

Physical and Mental Fatigue:

The culmination of months of intense training can leave athletes physically and mentally exhausted. Pushing their limits during training sessions can take a toll on the body, but simultaneously, the mental strain of maintaining focus, discipline, and motivation can leave athletes feeling drained. 

The combination of physical and mental fatigue can amplify stress levels and sometimes negatively impact an athlete's performance. This fatigue is expected by coaches, but athletes often forget that once taper week comes, things will turn around & weights that felt challenging 10 days out will move with much more ease on competition day.

Overthinking and Analysis Paralysis:

The last few weeks before a competition often prompt athletes to scrutinize every aspect of their training and performance. They may find themselves overanalysing technique, strategy, and past mistakes, searching for the perfect formula for success or focusing on new or different cues than what they did previously.

 However, this overthinking can lead to analysis paralysis, where athletes become stuck in a cycle of indecision and doubt. The quest for perfection can hinder progress and an athlete's ability to trust their instincts, stay in the moment, or trust their coach & the predetermined plan.

Navigating the Headfuck: What to Do About It

Trust the Evidence:

Remind yourself that the last few weeks (especially if they have been rocky) are just one part of the entire training journey. Trust in the work you have put in leading up to this point and have faith in your training plan. Remember the progress you have made and focus on the skills you have honed throughout your training. Think back to week 6-3 and the way you attacked weights with a more relaxed excited attitude. This is the feeling we want you to hone in on & lean into coming into competition week.

Embrace Rest and Recovery:

Recognize the importance of rest and recovery in the final weeks. Allow your body time to recharge and repair itself. Incorporate relaxation techniques such as meditation, visualization, or deep breathing exercises to manage stress and promote mental well-being. The more you can be in the moment, rather than thinking about the future competition or comparing to past training blocks, the better you will feel come go time.

Reframe Negative Thoughts:

You must filter the things you think and say about yourself, your training, and your upcoming competition. It can be too easy to slide into a place where we question our ability, worry about the outcome in the future, or start to think we can't do things.

"Venting" or finding excuses for a perceived negative lift can feel useful in the moment but end up negatively impacting your thoughts about your training by placing too much focus on one poor session. Challenge negative thoughts and self-doubt by reframing them in a way that gives you back control. Setting goals that focus on process rather than outcome can help replace thoughts of fear and failure with affirmations of confidence and success. One of our favourites at MWBC is reframing anxiety with excitement.

Visualization:

Visualize yourself performing at your best in as much detail as possible. Create a place within yourself where you can visit when you start to feel big feelings on competition day or the weeks leading up. The more consistent you are with this practice, the easier it is to lean into when things get exciting on competition day.

Maintain a Routine & Be Organized:

Stick to your training routine as much as possible, avoiding last-minute changes that may disrupt your preparation. Life happens, but preplanning the things you need to manage, i.e., weight cut, travel times to the venue, work shifts, etc., can help take any extra stress away on competition day. Consistency in training on the week of competition will also help maintain your physical and mental momentum, providing a sense of stability and familiarity in the final weeks.

Seek Support:

Utilize your support system during competition week. Lean on your coach, teammates, friends, or family for encouragement, guidance, and motivation. Surrounding yourself with positive and supportive individuals creates a conducive environment for maintaining focus and confidence.

The last few weeks of training before a competition can be mentally challenging, but with the right strategies and mindset, you can navigate this period successfully. Trust in your training, embrace rest and recovery, reframe negative thoughts, visualize success, maintain a routine, and seek support. 

Remember that the mental game is just as important as the physical preparation. By mastering your mental focus during this crucial time, you'll be better equipped to unleash your full potential on competition day.