How do I prepare for weightlifting competitions?

Mem’s experience as an international athlete and coach means he’s able to offer valuable insights to help sharpen your weightlifting skills.

In our blog, we get his expert take on frequently asked weightlifting questions. And this edition, it’s all about getting ready for the rigours of competition. 

Got a comp coming up? Book your session at our Olympic weightlifting gym in London and get personalised coaching from Mem. And take on board these two top tips…

TIP 1: Play the waiting game

“The first thing to know about competition is that there can be a lot of waiting around. 

“You have three lift attempts at the snatch and the same again for the clean and jerk. Before the competition starts, you have to let the judges know what weight you’re attempting for your first lift. The same bar is used by all athletes and weight is added as the competition goes along. It’s your turn to lift when the bar reaches your chosen weight. 

“You will probably aim to lift around 91-92% of your max on your first attempt. But after that, you may have to wait for four or five competitors to lift before you take to the platform again. 

“Obviously, there’s a danger you might get cold in that period. If you tried to lift 95% after 10 minutes of waiting around you’d probably fail. So you need to head to the warm-up area and move a few lighter weights.

“To replicate these conditions in training, I like my athletes to build up to 90% and then drop down to 50-70% before hitting another heavy lift. 

“It's difficult, but these are the demands placed on competition-level lifters. It's why they have to put the hours in during training, going out of their comfort zone.” 

TIP 2: Adopt the competition mindset

“When I first arrived in the UK, coming from a professional weightlifter's background, it was difficult for me to get used to new training habits. 

“I had a full-time job and at weekends I also worked in construction. It was physical work. After hours I would train, sometimes having to commute an hour across London. But that's the level of dedication you need to have. You're always tired and in pain. But so are your competitors and you need to make sure you outwork them. That's the mindset you need to have as a competitive lifter. 

“Everything is in your hands – not just in weightlifting, in any sport. You have to want it! That's what I'm trying to teach my athletes. 

“You have to get on with it and do your best. Pain or no pain. Rest or no rest – keep going.” 

Got a weightlifting question you’d like to ask Mem? Let us know on Instagram.