So you had a meet, now what?
Get back in the gym Monday and crush some weights? Hold on now slick.
For most purposes the week after your meet should be very light activity, walking, light sled work, maybe some band pump work.
Okay so it’s been a week, now I get to smash the weights again right? Well… probably not the way you’re thinking.
Post meet for 2-4 weeks you probably need to address some mobility, gpp, and imbalance issues. While you should always try to keep these in check sometimes during meet prep things pop up, now’s the perfect time to focus on directly fixing these so that the maintenance is much easier.
You could get back under a barbell for parts of this, but we’re going to want some very light loads. Focus on Repetition Method, Speed-Strength and speed. You can do lots of single limb movements paired with sled, prowler,stair mill, jumps, etc. I won’t go into the specifics of programming it because that’s not my forte, but aim for more reps and longer time frame on movements each week.
This is also a great time to drop some body fat if you need to.
Alright now we get to start squatting super heavy again right? No panda, no.
Now’s a great time to add some muscle mass for 4-8 weeks depending on your long term goals ( you have those right? )
So we’re going to do some hypertrophy ( can you pronounce this correctly? it takes me a few times ). Yes we get to lift weights, but we’re shooting for muscle growth not pure strength, so let’s focus again on repetition method, power, speed-strength.
If you’re wanting to stick to a conjugate style simply swap out ME with RE. I personally like a nice john meadows program for 4-6 weeks then back over into conjugate hypertrophy before starting meet prep.
Now that you’re about 10-12 weeks post meet you can start planning your next meet prep.
Some other thoughts, don’t go crazy the week after a meet with a ton of food, have a day or two of eating what ever you want then tighten it back up and eat for your goals, it’ll make things easier in the long run.
Don’t go crazy with your sudden free time and start doing all kinds of random fitness things, have a plan, have a goal, make sure what you’re doing is working for your goals.
Try something different. Yeah I said it, maybe instead of a hypertrophy phase you want to give crossfit or strongman a go. That’s totally fine. Just don’t expect your powerlifting to directly benefit if that’s what you’re wanting to happen.
Don’t just live for the next meet, make a plan and set some long term goals. Do you want to be doing this in 10 years? If so, make sure what you’re doing works for that plan. If you just want to hit a certain total, devote everything to that and be done.