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Considerations for Masters Lifters:

Training History/Athletic Background
We all age differently based on our genetics, athletic background, and training history. Look at the lifter’s past and strategically develop a yearly plan that will best suit the athlete and their goals.

Injury History
Because a masters lifter can have an extensive background in other sports you need to take into consideration any previous injury that can affect programming and adjust things like exercise selection, volume, and periodization.

What Stage of Their Career Are They In
As athletes age both in number and in their training age, programming will need to reflect this. Strategically selecting meets, prioritizing recovery, and proper exercise selection are all things to consider.

Fatigue Management
We want to reduce joint stress, especially for the older lifter. This is done by exercise selection that will help improve the quality of movement while not overloading the athlete with too much volume or work.

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Build Gradually

The Principle of Overload dictates that training must become harder over time, so if you start a training cycle too heavy, there won’t be enough room for you to increase weight over the weeks to satisfy this principle. Simply put, this will be training hard, harder, hardest and then deload.

Transition From Block To Block

As you transition from one block to another, you should consider what you are basing your weights on, %s or RPE, this can be important in how you adjust your weights for the following block. If you are basing your weights on %s, there are 2 important things to remember:

1-What is it a % of?

2-%s are just a suggestion and should not be treated as a hard and fast rule. If you are selecting your weights based on RPE, you should just use your previous block to inform your decisions and then adjust by feel on the day.

Track Your Maxes

When selecting weights for your or your athletes training, it is important to know and track your maxes in the exercises you are using. Failure to track max singles, rep maxes and volume PRs will make it difficult to choose weights that allow you to drive Hypertrophic and Strength gains and will ultimately violate the Principle of Overload.

 

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Trust Your Preparation

Success on the platform will start many weeks before the competition, so take care to create a well-thought out plan; once that plan is created, trust it and execute it with ferocity.

Control What You Can Control and Don’t Worry About What You Can’t

The only things about training and competition that you truly have control over are how good of a plan you create and how diligently you execute that plan. You don’t get to pick what song is on, you may not like the bar they’re using at the meet, the sun may be in your eyes, or your competitor may have done X, Y, or Z during his training. But your results are your results.

The Weights Weigh the Same At Meets As They Do In Training

So many people are intimidated by competition, but for sports like powerlifting and weightlifting, the elements of the lifts are unchanged from training to meets – there are just judges and spectators watching. The weights in competition don’t weigh more than the weights in training, and they don’t require any extra effort to lift.

Meets are the fun culmination of many weeks of training; set the expectation of yourself that you will have your best performance when it matters, on the platform

 

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1. Sleep-Sleep is such a powerful fatigue fighter that it’s likely more effective than all of the other items on this list combined. In fact, if insufficient sleep is a chronic occurrence, it comes close to making even the best efforts on all other fatigue-fighting lines null and void.

2. Food-Second, to sleep, the most powerful fatigue fighter is food. The less food you eat, the more difficult fatigue management becomes. While a properly balanced maintenance diet can definitely help with recovery, the further calories dip below maintenance, the more profoundly fatigue has a tendency to accumulate. With dieting, this is just fact of life and must be accepted. During fat loss dieting, that is precisely why making sure the other fatigue fighters like proper training management and sleep are in order.

3. Fun and Low Stress Activities-Third, on our list of powerful fatigue fighters, engaging in relaxing activities that aren’t strenuous or stressful can be of great help.

4. Compassionate Touching-Compassionate touching is the standard sports science term for the recovery/adaptation modality of all forms of intimate human contact. This includes formal sport massage and runs the gamut all the way to what you were probably thinking.

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1. Choose goals for a meet and work backward from the meet, choosing weights that will set you up for the subsequent weights. This is a learned skill that can only come from training and taking ownership of what you are doing and why you are doing it. Stick to the plan. Chasing PRs on strong days in the gym may give you temporary satisfaction and get you some more Instagram likes, but you have to consider it within the context of your entire training plan.

2. Move Your Training from Higher Volume/Lower Intensity/Less Specific to Lower Volume/Higher Intensity/More Specific over the course of a training cycle. Creating a large pool of volume early in the training cycle gives you something to take away from and facilitates more recovery as you progress to heavier weights. If you are training heavy singles on each lift once per week throughout a training cycle, where do you expect the peaking effect to come from?

3. Making lifts – not attempting and missing them – builds your strength and builds your confidence. Strategically selecting training weights that you can make – and make with confidence – is an important part of building momentum into a meet.⠀

4. Whether it’s diet changes, training changes, or routine changes, people love to panic in the days leading up to a meet and try new stuff. DO NOT DO THIS. Trust your plan. Eat the foods you know your body handles well and sleep on your regular schedule. The risk of trying to find some meet-week magic bullet far outweighs the reward. One of the most important pieces of advice is, control what you can control and don’t worry about what you can’t.

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