Author Topic: How do you determine your opening lifts for comp? (Read 1168 times)

Paul LaDuke · « **on:** Mar 19, 2007, 07:46 PM »

I will be competing this weekend and I am thinking through what weights I want to open with in both lifts. This seems to be such a basic thing that all have done, but it is a difficult task. How do you determine what weight that you (personally or an athlete you coach) opens with? Do you go relatively light for the first rep? Do you go aggressive with a rather heavy weight so you don't waste a rep on something heavy? Do you wait to see what your competition is like?

I would think there would be a lot of differents philosophies and some of it may differ for the age and experience of the lifter. Please post your thoughts and what has worked and failed for you.

I would think this will be a valuable discussion. The more input and information would be better for all.

Shaun Le Conte · « **Reply #1 on:** Mar 19, 2007, 10:38 PM »

My coach at home used to say a first attempt should be a sure thing to get on the board, followed by something close to your PR, then a PR+2.5 kg. It assumes that the lifter is in good shape and ready to break pr's, otherwise adjust it downward a bit. If looking for percentages, it'd amount to about 93-95% for 1st, 98-100% for 2nd, 101-102% for 3rd.

Also, the attempts get relatively closer together as the lifter grows in skill and progression. For instance, a novice may clean & jerk 93, 97, 100 for a 7 kg difference between start and finish. Whereas, a world calibre lifter may go 192, 197, 200. It has a lot to do with reliability and confidence.

Jim Hooper · « **Reply #2 on:** Mar 20, 2007, 12:38 AM »

I'd recommend you open with the heaviest weight you can lift consistently and with solid technique in training -- say, something you've hit for multiple singles on multiple days. Have in mind a realistic PR for your thirds (even if its 1 kg), and have in mind a second attempt that jumps about 70% of the distance between your opener and that PR. Adjust the whole thing depending on how training has gone, injury status, how you feel in warmups, lift to lift, etc. You're a laboratory of one. The system you are confident in is the one you'll lift best in. Remember how it feels to go 5/6 or 6/6, versus what it feels like to open high and have to repeat it once or twice -- or bomb -- and keep that in mind as you scrawl on the back of your envelope. Best of luck.

Jake Harrison · « **Reply #3 on:** Mar 20, 2007, 12:52 AM »

1 attempt) 90% of max

2 attempt) 100% best lift uve done in practice, and if u get it:

3 attempt) 105%

John Way · « **Reply #4 on:** Mar 20, 2007, 03:00 AM »

from your last video? bombing at Masters, start 10 KG lighter , lift with good form thru out

Paul LaDuke · « **Reply #5 on:** Mar 20, 2007, 07:32 AM »

Yeah, I bombed last summer. That was humiliating and a lesson learned the hard way. That had to do with more of my family reunion in CO and lack of training for 3 weeks prior. In the 21 days before the competition, I was able to get 5 lifts in. Not good, but a family reunion in CO was by far more important and memorable. I have competed since then in December and went 4/6. I pretty much used the philosophy of opening with a solid training weight that I had done several times in the 2 weeks prior and then tried to equal my training PR and then go from there. That seems to be a solid philosophy for an average lifter.

Thanks for the replies, I hope to see more opinions and philosophies. Keep 'em coming.

Mike Wittmer · « **Reply #6 on:** Mar 22, 2007, 07:26 AM »

In general, I feel the opener should be a weight that can be made any day, even on an off day or bad day. It should also be a weight that is rarely missed in training. I think you can push it a little more in the C&J as that lift is more of a strength lift than the snatch.

I like the second attempt to be a weight that has been made in training.

corey chandler · « **Reply #7 on:** Apr 29, 2007, 10:46 PM »

it most deffenently depends on everything....how good ur lifting,the comp,personal goals...and confidents(big one as i have learnt)...MAKE THE FIRST ONE AND START OFF RIGHT.But that doesnt nessesarly mean go light ..it all depends on the day..and how u feel...sorry to be all over the place...but there really isnt an answer...ive seen a conservativte(and really good coach) jump his jr world class girl from a 95 to a 110 (and she missed the first,made the second) he just felt it was time for her to get agreesive...it just all depends.