Weightlifters who put off competing are doing things all backwards, as far as I’m concerned. The point of training as a weightlifter surely ought to be to compete. The competitive experience is so essential to Olympic weightlifting that it’s often argued that you cannot really refer to yourself as a weightlifter unless you’ve competed; otherwise what you’re doing is simply just strength training. All that said, I do understand why some athletes put off entering that first competition. Putting yourself out there on a platform alone and in front of strangers, well, it’s a daunting prospect. Because I think competing is so important and because I appreciate how nerve racking it can be, I’m going to lay out, step by step, the pathway to your first competition. Follow these steps and any apprehension you might have around booking your first competition should disappear.
 
Step 1: Collaborate
 
Entering the competitive arena is so much easier and less stressful if you have a coach to support you along the way. A good coach will make a lot of the decisions for you, taking the pressure off and importantly taking your ego out of the equation. So, unless you are God’s undiscovered gift to weightlifting, join a weightlifting club. If you live hours from the nearest club, you could explore some of the online coaching services that are available. or at least buddy up with other local weightlifters. Often another pair of eyes is all you need. Be prepared to try out different options. I train once a week with my coach (because of the travelling involved) and train the rest of the week at a local all-purpose gym. Is this set-up perfect? No, but it is as close as I can get to perfect in my present circumstances. Going it alone puts you at a huge disadvantage. A good coach will guide you through pre-competition training in a structured way and support you so that you can get your attempts done without having to worry about the details of the day.
 
Step 2: Find a competition
 
Although the competitive scene is growing, the amount of competitions to choose from is likely to be limited. I would recommend against entering a comp with qualifying totals the first time out, even if you can hit them. There is etiquette to consider. While you may be just embarking on your weightlifting career, at this kind of meet, lifters may be in contention for significant qualifying totals and/or titles, and it can be distracting if inexperienced athletes are trying to work it all out. For this reason, select your first event carefully. Finding a local meet where the rules and atmosphere are more relaxed is a good bet. Learn how to behave and perform in a low-key setting before attempting to jump head first into the maelstrom of a larger competition. I would further warn against using CrossFit-type competitions as a primer for Olympic weightlifting events. In CrossFit, clothing standards are lax, expectations of athlete behavior are much more informal, and you can make a lift that would never get passed by a weightlifting judge. Discuss options with your coach and never be afraid to contact the event organizer to find out whether or not the competition is a good fit for you at your current level.
 
Step 3: Make a plan and stick to it
 
I believe thinking should be outlawed within a three-foot perimeter of the weightlifting platform. As soon as you step up, your mind must be clear so you can allow the body to do what it’s been learning to do since you first picked up a barbell. In order to achieve this level of competition day mental clarity, you need to feel fully prepared. Your aim is to arrive at the venue with nothing to think about. Because our sport is so specialized with such clear tangible goals, it is possible to put everything in place within a day or two of having returned the entry forms.
 
Once you know the period of time available before the day of the meet, you can begin to program in a way that supports your goals. A good coach will help you be realistic about the amount and intensity of training you can do in the time allowed, and take the pressure off by giving you starting weights you can comfortably achieve on the day you made the booking, rather than ones you hope to make if training goes well. This is critical. We all fantasize about pulling off jaw-dropping PR lifts in competition, but it takes a lot of experience to achieve feats like these. When you’re just starting out, you have to pay your dues. This time around, your goal should be to make three good lifts in the snatch followed by three good lifts in the clean and jerk, regardless of your total compared to others. Remember, you’re trying to begin a lifelong pattern of success by making all six attempts.
 
It’s difficult to overstress the importance of a good hit rate that first time out. Aim to come away with confidence that will feed you in the run up to your next outing; forget big numbers and go for something you can nail on your worst day. It is far more beneficial to finish feeling like you could have done more than to miss on the first lift of the day. Drop that first attempt and you’re left working to salvage something, anything, from the session. Keep in mind that the value of every miss is the same: zero. Furthermore, it’s zero minus the morale you just lost. Sometimes the plan goes out the window and nerves reign supreme. If you do miss an attempt, do you best to shake it off. Stay on the same weight and make the decision to nail it. Believe it or not, a missed lift is something you can work on overcoming during training. If your programming is good, though, you shouldn’t be missing many lifts. This helps develop a culture of successful lifts. Make sure never finish on a miss in training. When you’ve dropped the bar, lose a kilo or two, and then finish out the set or session with a solid lift.
 
Step 4: Play by the rules
 
Olympic weightlifting is a surprisingly formal sport with sometimes quirky rules. I highly recommend you read the rules offered by your national governing body. Many local meets will relax certain rules (especially on things like clothing), but if you want to compete long-term, you’ll need to get on board with the structure of our sport. Once you’ve read the rules, make sure to apply them during your training. For example, if you have wraps or a belt that don’t meet regulations, put them aside, as you won’t be able to rely on them on the day. Similarly, you might need to address any idiosyncrasies in technique that could sow a seed of doubt in the judge’s mind. (Remember, you’re aiming to go six for six!) Ask your coach or training partner to be strict when observing you, and to be specific about why they fail lifts, if and when they do.
 
Now I’ve laid out the pathway to a successful first competitive experience, I urge you to book into your first competition as soon as possible and then to make the necessary (and aforementioned) preparations that’ll allow you to forget about it. Work with your coach to get a program written straight away. Keep it conservative, and then stick with it. (Your coach should make any necessary adjustments to keep you on track.) Get your priorities straight: Your first meet is about learning to compete, not breaking records. Learn the rules and etiquette that you’ll be expected to abide by. Your coach can help demystify all that. If you’re lucky enough to have a few options within travelling distance, choose a competition that seems a good fit for where you’re at in you lifting career. And when you have all of that squared away, don’t forget to enjoy yourself. Competition is a wonderful part of the weightlifting scene. The sooner you get involved, the sooner you’ll get used to it and be able to get the most out of it.