When to start warming up in a Weightlifting competition?? Every time I go to meet I see lifters doing their warm um too soon..way too soon..I even witnessed a lifter who competed in the afternoon starting warming up 2-3 hours before lifting time. When and how is the right time to start warming up? Let’s first take a look to the previous week ;
We use the Soviet system (high Volume) and train 6 times a week (twice a day if the lifter has the time). Our heaviest day is day 6 which is when our lifters are the most tired. We do this because we train under fatigue conditions.
On day 6 of the previous week we go up to 90% of best lift for a single(both snatch and C&J).
We try in the last weeks to schedule our lifting days so the day of the meet would be day 6 and also try to lift at the time we’ll compete always considering time zone changes.
That last week we call competition modelling and do everything we’ll do in the meet(use same singlet, shoes,etc)
Day 1 of Competition modelling lifts doubles and singes up to 85% (about 15 – 18 snatches and C&Js)
Day 2 of competition modelling week lifts up to 75% in snatch and c&J(15-18 reps)
Day 3 of competition modelling week lifts up to 70% in Both snatch and c&J (15-18 reps)
Day 4 of competition modelling week lifts up to 65% in Both snatch and c&J (15-18 reps)
Day 5 of competition modelling week lifts up to 55% in Both snatch and c&J (15 reps)
Every day of the week our lifters do 5 sets of 3 with empty bar both snatch and C&J. We call it Technique Shadowing.
DAY OF THE MEET
Never ever declare your actual opening attempts and never give out this info when asked..remember you are COMPETING…and will do your best to win…
The best time to start warming up is when we have 15 attempts left for the opener.
Counting attempts is key to have a successful day..don’t start warming up when you have 25-30 attempts to opener.
Exercises for warm up:
We use a Bulgarian style type of Warm up (ballistic);
10 back squats with bar 10 presses 10 good mornings 10 snatch grip dead lifts 10 jumps with bar. Power snatches, full stanches ,etc
If my lifters best in snatch is 100 Kg then the weights would be 50×3 60×3 70×3 80×2 85×1 90×1
The first attempt (if the lifter trained properly) according the Soviet system should be 94% then 97% and look a new PR 102-103% for the Clean and jerk the same applies and less repetitions can be done in the warm up with lower weights(doubles no triples)If there’s wait due to missed lifts from other lifters, weight change etc some power lifts