competing as a beginner
So you just signed up for your first Olympic Weightlifting competition and you’re probably wondering “Now what?”. Trust me, I know that feeling all too well especially if you’re as impulsive as I was. Well, my first and piece of advice is to just buy a black weightlifting singlet. Not only does it hide EVERYTHING that you don’t want people seeing but it also looks the best as well. Nothing looks better than black - hence why my entire closet is filled with black shirts.
But on a serious note - you’re probably wondering how to even train for this- especially if you’re a CrossFitter. Well here are 3 easy tips that helped me transition from being a CrossFit Athlete to a Veteran Weightlifting Athlete.
Tip #1 : establish your opening lifts
The most important part of killing a weightlifting competition is establishing your opening lifts (for the snatch and clean and jerk). I personally like to open up around 85% for the Snatch and 90% on the clean and jerk - these are percentages based off your current 1RM.
I always felt the snatch was the most nerve wrecking. It’s first lift in front of the crowd and it is also the first lift that will establish the momentum of your entire meet. If the snatch feels strong and gets a audible “wow” from the crowd - it will build your confidence that you can ride throughout the entire meet. If your opening snatch is too heavy, not only will you know it but the crowd will let you know with an audible “ohh…” or even worse - silence. That will affect you mentally and will make you feel like you’re always playing catch up on your attempts. This is why I always elected to open up with 85% - no matter what. It’s a good starting point mentally and not heavy enough to make you lose focus. It’s perfect.
I have always been way more comfortable with clean and jerks which is why my opener was set at 90%, sometimes 95% if I knew I was going to PR. If you’re like me and are an absolute psychopath that loves to feel heavy shit on their chest, don’t take that out of context, then you can open up with a 90% C&J. However, if you don’t have that confidence yet - don’t worry. Use the same strategy that you used for the snatch for the clean and jerk. Use 85% as your opening lift and build confidence
Always remember that the #1 rule for establishing openers is asking yourself one question
“What is the heaviest lift I can do that will make me feel confident to go heavier?”.
Once you establish it - don’t change it! Have confidence in your abilities and nail it!
tip # 2 : Don’t cut weight.
I learned one of the most valuable lessons of my Weightlifting Career for my first Weightlifting meet. I was weighing in at a very lean 83kgs and decided that I wanted to cut down to the 77kgs weight class. Now for my non kilogram using friends - I cut roughly 12lbs in a week. For what? I really can’t tell you the reason - it probably wasn’t a good one anyways. However, I can tell you that I was having a miserable week water cutting and spitting into a cup. When it came to the day of the meet, I weighed in at 75kgs/165lbs. I CUT TOO MUCH WEIGHT . By the time I started lifting, everything felt so heavy and slow I was questioning why I was even there.
Stupid idea? Absolutely.
Did I learn? Definitely.
If it is your first weightlifting competition, focus on the thing that you' need to comfortable with first. Snatching, Cleaning and Jerking in front of a crowd. That’s it. Why put yourself through more pressure and anxiety in something that you’re doing for the first time? You wouldn’t take your first driver’s license test in a 5 speed car if you’ve only been practicing with an automatic right? (I know that analogy was awesome but you get my point.) Don’t make it harder than it already is for your first time. Focus on lifting more than anything and enjoy your first experience - I hope it is a great memory that will get you to compete in the future as well!
tip #3 : have fun.
You don’t have to act or be a certain way to enjoy weightlifting. I think people have this idea that you HAVE to be some seasoned competitor to enjoy weightlifting and I honestly hated that. The most enjoyable people to watch in weightlifting are the people that are doing it for the first time. It’s a breathe of fresh air for those that have been in the game for more 10 years. I get to relive all the emotions that I miss about being a beginner through you - so just be you.
Don’t be Mattie Rogers. Don’t be Kate Nye. Don’t be Ilya Ilyin.
Just be you and have fun. The results will come with time and so will your personality as lifter. You might be a quiet/intense lifter or you might be the lifter that is laughing and having fun hoisting shit overhead for fun.
The point is to have fun along the way and see what kind of lifter you become.