Competition is not the day for technical analysis
So, it's comp day, and maybe you missed a lift or your technique on the platform wasn't as solid as you hoped. Naturally, you turn to your coach and ask why? What do you need to change? What cue should you be focusing on now?!
STOP!!
Comp day is not the time to change or adjust your technique or overcomplicate what you're thinking on the platform. In the back room, as you warm up, it's about the continuance of the same approach you've maintained all training block, not a time to discuss or implement new cues, techniques, or approaches.
If you've been demonstrating solid technique in every training session leading up to your competition, maybe hitting a few PBs, but then in the warm-up area or on the platform you all of a sudden aren't nailing it, how can technique be your limiting factor? In these moments, it's much more likely it's all those other factors that contribute to performance – nerves, overthinking, anxiety.
We get it, competition day (especially your first few) is a whole mixed bag of emotions. This can cause you to panic when things feel a bit wobbly or you feel like your warm-up is different from training. But trust us, trying to change things in the back room or between attempts is a recipe for disaster. We want you to stick with the same approach you've maintained all training block.
This is how we want you to manage competition day if you're prone to wobbles, nervousness, or getting in your head (aren't we all…):
Have a routine warm-up planned & implement it. Your coach will have your timing and attempts down pat, but if there are particular things you like to do pre-lifting, get that done with ample time just like you would at training. If you have specific jumps you like to take, make sure your coach is aware so you can set yourself up for success. Your coach will do their best to accommodate these requests if they're reasonable.
Focus on 1 or 2 Cues for a Lift: That's it. Pick one or two cues to focus on during each lift. Overloading your mind with too many technical points can be counterproductive.
Breathe & Reframe Your Nervousness: Deep, controlled breaths can help manage nerves and keep you focused. Instead of viewing your nervousness as anxiety, think of it as excitement!
Trust the Work You've Put In and Trust Your Coach: You have worked on your technique in each training session leading up to this comp. Believe in the preparation and training you've done.
Move On After Each Lift: Whether you make or miss a lift, once it's done, it's done.
Post-comp, avoid dissecting your lifts right after the event. On the platform, you experience heightened emotions; all eyes are on you, and you're lifting at 95-100+ per cent of your 1RM. Technique may alter under these conditions, but this isn't a reason to completely change your approach. We would even argue that if you're not seeing any form of technical breakdown on the comp platform, this is a green light to push yourself a little harder (pending the competition focus and goal) next time.
After the competition, you and your coach can reflect on your overall performance, set overarching goals, and make adjustments to ensure improvement next time. But there's no need to pick apart your platform lifts.
Remember, those six (or nine for powerlifters) lifts on the platform are just the tip of the iceberg. The real work happens in the gym, between competitions, when we can spend time, energy, and focus on any necessary technique tweaks or changes. This is the process to ensure you feel even more confident on the platform next time & can really cement the technically development you’ve worked hard on improving.
-Coach Brooke
