Weekly Powerlifting Coaching Checklist

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Before First Session

Prepare physically and mentally for your training week.

Review last week's training log critical 30 min

Analyzing previous workouts helps identify strengths and weaknesses.

Set specific goals for this week important 15 min

Clear goals keep you focused and motivated throughout the week.

Check your equipment critical 10 min

Ensure all gear is in good condition to avoid issues during workouts.

Plan your nutrition strategy important 30 min

Fueling properly is key to performance and recovery.

Midweek Check-In

Assess your progress and adjust as necessary.

Evaluate energy levels critical 10 min

Understanding your fatigue can help manage training intensity.

Adjust nutrition if needed important 15 min

If your energy is low, tweak your diet to support training demands.

Review technique on lifts important 30 min

Regularly checking form minimizes injury risk and improves efficiency.

Communicate with your coach important 15 min

Regular check-ins can provide valuable insights and adjustments.

Schedule recovery sessions important 20 min

Prioritizing recovery helps manage fatigue and promotes strength gains.

Pre-Meet Preparation

Ensure you're mentally and physically ready for competition.

Practice your warm-up routine critical 30 min

Familiarity with your warm-up can help reduce pre-meet anxiety.

Review meet day strategy critical 30 min

Having a plan for attempts and pacing can maximize performance.

Check weight class compliance critical 10 min

Ensure you're within the limits to avoid disqualification.

Visualize your lifts important 20 min

Mental rehearsals can enhance confidence and execution on meet day.

Plan post-meet recovery important 15 min

Have a strategy ready for recovery to bounce back efficiently.

Post-Training Reflection

Reflect on your training to identify improvements.

Log notes on today's performance critical 20 min

Documenting insights helps track progress over time.

Assess recovery needs critical 15 min

Listen to your body to prevent overtraining and burnout.

Adjust future training loads important 30 min

Modifying loads based on performance ensures continuous progress.

Engage with the powerlifting community nice-to-have 30 min

Sharing experiences can provide support and motivation.

Bonus Tips

Incorporate mobility work to improve lifting technique.
Focus on mental preparation as much as physical training.
Use deload weeks strategically to manage fatigue.
Stay hydrated to enhance performance and recovery.

Following this checklist weekly will help powerlifters effectively peak for meets, manage fatigue, and maintain technique. Consistent reflection and adjustment are key to long-term success.

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Frequently Asked Questions

How often should I check in with my coach?

Regular weekly check-ins are ideal, but adjust based on your training phase and needs.

What should I do if I feel fatigued?

Consider adjusting your training load, incorporating more recovery, and assessing your nutrition.