As a rookie, your first weightlifting competition is a very important step in your weightlifter development. Not only is the competition the culmination of a work of several months (see a year), but it is also the first time that you will put yourself forward, shoot your bars in public with spectators and Referees to judge you. Not to forget also, that this will be your first time where you will measure yourself against another opponent. As a result of this first experience, you will have passed the rite of passage; you will then become a weightlifter, a true one.
For this first event, the only important thing you will have to keep in mind is your performance without forgetting to have fun. An important objective to note is to aim for success on all of your tests (3/3 to the snatch and 3/3 to the shoulder thrown). It will be a good habit for your future competitions, and it will inflate your morale to block for your future training. I now let you discover these seven tips for success in your first weightlifting competition.
1 – Do not worry about weighing
This is your first weightlifting competition, and everything is new. You are probably nervous about making your attempts, and you are at least a little excited (see a lot …). The last thing you need at this stage is to worry about your weight. Indeed, wanting to be at all costs or staying in a weight category and starting a diet a few weeks away from competition is the best way to ruin all your efforts. Moreover, it does not interest us for a first competition. Note that if you have been training for some time and you have a score allowing a qualification (in regional for example) you still have to pay attention to your weight.
2 – Do not compare yourself to your opponents
Many people refuse to compete with the only reason being the fear of not being up to the task, or of finishing in the latter. This observation is not only applicable to weightlifting; it can easily be extrapolated to many “solitary” sports.
However, this fear is devoid of any meaning. Indeed, one must start one day. Moreover, there is no shame in lifting less weight than the weightlifters that will come up against you. Finally, when you arrive on your board to realize your first snatch in competition, you will have already been much further than those who remain confined to the training sessions.
Finally, an important point is that the weightlifting community is supportive and always very happy to welcome a new. So for your first competition, no doubt you will have support around you.
3 – Lean on your coach
As much as possible, try to have your coach at your side. You will be of great support. Moreover, if this is not possible, ask other coaches or your weightlifting colleagues in your club to help you. If you do not have anyone, especially, you should not hesitate to ask for help to competitors. There will inevitably be a charitable soul who will be delighted to advise you.
However, why do you need help with your competition?
There are many reasons, first of all, to reassure you, then guide you through the pre-competition stages (choosing your starting bars, weighing, announcing your torn bars and thrown shoulders). Finally, an experienced person will be able to tell you when to start the warm-up (yes, this is an important decision depending on which athletes will have to pass).
Then, during your warm-up, he will be able to observe the competition, count the number of bars remaining before your passage and thus guide you in the final phase of your warm-up. Finally, the opinion of an “expert,” will allow you to correct some small technical defects in passing (always good to take).
4 – Stay on what you can do
When the competition gets closer and especially in the last few weeks, and it is even truer in the last days, do not change your habits. Keeping your routines, for example, a few days away from the competition, we will not have fun to completely change its hold on the bar whether it be for snatch or shoulder thrown. Another point, material level, will be to avoid the shoe changes or bandage. The competition is not made to test new things, but to validate your acquired (and therefore with a familiar environment). The last point, also pay attention to your diet, do not make big changes either, it could harm you.
The less you change things, the more likely things will happen. Do not create any additional difficulties.
5 – Serene and friendly to the warm-up
The warm-up zone for your first competition will probably not be as impressive as this one:
Dining rechauffe Ment-weightlifting
Well, normally your warm-up room will not be at this level (maybe in a while …), and you may have to share your warm-up bar. No worries, this will be the opportunity to lift a few bars with another weightlifter. However, be careful, you will have to choose an athlete of your level. Indeed a difference too pronounced would require you to unload or to load your bar without stopping during your warm-up. This is not practical and tiring without any added value for you (keep your energy and explosiveness to the maximum ). Finally,
6 – Soft on your first bar, especially the snatch
I remind you, this is your first competition, you are not aiming at the world championships (normally, otherwise this article is of no interest to you, you already master all its points). During a competition, you may be surprised by the rise of the starting bars in your category before the start of the match. It should not be taken into account. Your worst nightmare would be to bubble on your testing. Especially that one starts by the snatch that requires technical and sensation to succeed its movement. So if you miss out on this move to be in very bad condition for the thrown shoulder.
My advice is to start on a bar that you control, which passes each time to the training (normally it should be around 90% of 1 RM, see a little below). To sure go on the bar you can triple the good days. In this way, you will have to pass it without a problem.
This first bar will allow you to gain confidence and make your match in the best possible conditions.
7 – Proud of your Olympic movements for green lights
On your first competition, you will be facing three judges, with for each the possibility of lighting a red light (not good) or a green light (well). You may already know this, but the red light may come on for several reasons, arm time, unlocked elbows, elbows that touch the legs, … Your goal is to get at least two green lights to validate your snatch or your thrown shoulder. Note that the judges are human and that an arbitration error on a correct movement is possible. You can end up beating your record at the snatch with a perfect test (in any case meeting the acceptance criteria) and see you refuse … A little trick is to be proud of you. Indeed, when you pass your movement, and you feel it is a bit marginal, Do not hesitate to express your joy from the bar on the ground. You may be able to convince the judges that your Olympic movement is acceptable … It is worth the cost of trying, and you will see some who do it very well, it is quite funny.
However, above all, have fun!
In the end, the main objective of your first weightlifting competition is to make as many bars as possible in the snatch as well as in the shoulder thrown (why not beat your records in passing) but also and especially to have fun. For the vast majority of new weightlifting competitors, everything else should be secondary. Without pleasure, there is no longer any interest.
So do not aim for performance at all costs, the risk would then be to bubble and get out frustrated … not ideal for a first competition.