Preparing for your First Comp
Here is some info which you should know
WEIGH IN
- There will be a weigh in of 1 hour, followed by an hour break, followed by the lifting.e.g. If the session you are lifting in starts at 10AM your weigh in would be 8AM to 9AM – get there at 7.45AM
- Wait outside the weigh in room until called in, as there is a specific order for weighing the competitors
- Make sure you have photo id with your date of birth on in case its asked for.
- Referees of the same gender as yourself will weigh you in - children can request a parent to be in the room as well
- You must weigh in wearing a lifting suit (or close fitting shorts and T shirt for initial comps) if over, 250g is deducted from weight on scales - you dont need to wear underwear
- For your first comp don’t bother trying to make a specific bodyweight category unless I have told you to. There will be plenty of “opportunity” for this in future events. You should only ever make weight for a comp if there is a specific reason to do so
- At weigh in you need to nominate weights for your first snatch and clean and jerk. These will be weights we have discussed, agreed and practiced successfully numerous times in training.
COMPETITION
- All your attempts for your first comp will be weights you have done successfully on a regular basis in training. As you become more comfortable and experienced in competition such pre-rehearsal in training will not be necessary, but for your first few comps you will be going to the competition day well-rehearsed.
- Relax after weigh in until it is time to warm up
- If you do not own a lifting suit, wear close fitted shorts that finish above the knee and a singlet or collarless shirt that does not cover the elbows. Note you can wear under the costume or shorts and singlet close fitting bike pants that cover the knees or a close fitting bike top that covers the elbows or both (2 piece unitard or one piece unitard ).
- Your belt must not be more than 12cm wide at any point - wrist bandages can be any length or width but not be within 5cm of elbow joint
- 30min before the start of the competition get all you lifting gear on, including tape etc and do your light rolling and stretching - this should be finished 15min before the competition start time.
- Lifters are lined up and presented to the crowd at the competition start time - be ready to line up at this time - when you head off the stage you will then have 10min until the first lifter is on the platform.
- During a warm-up the coach will guide the timing of your warm-up sets so you are ready just at the time you are called to the platform.
- Normally a competition warm-up finishes on a weight just below the first platform attempt (e.g. If you are starting on 70kg your last warmup will be 67kg). HOWEVER, for the first couple of comps we will do the actual first platform attempt in the warm-up to ensure you feel more ready to do it on the platform
- Once called to the platform, when you lift the weight you must stand motionless with the bar overhead and wait for the referees down signal. Be sure to wait for the signal before putting the bar down
- Rather than rather than just rushing/ panicking at the start of the lift- Just try to take a few extra seconds in the set up to calm down and not rush - so you feel more in control
- You will be given 3 attempts at the snatch and 3 attempts at the CJ
- You can get drug tested - Do not take ANY pre-workout and stop taking supplements at least a week before - check all medications on the ASADA website https://www.globaldro.com/AU/search
- If you walk away from your first competition with 6 out of 6 successful lifts and feeling confident and like you could have done a bit heavier this is an ideal outcome !!
.
I asked 3 Commonwealth Games Gold medalists what they think of when they approach the bar - this is what they said and below is the video of their gold medal lifts !
- Ben Turner 2006: “As little as possible, Set well and then shrug as hard as I can”
- Damon Kelly 2010: “ Hmm Keep in close and finish, Don’t think about too much at all”
- Tia-Clair Toomey 2018 :“Zero thinking when walking up to the bar. If anything, positive reinforcement - eg I have got this”
Also she did not know the weight on the bar for the final CJ at the Commonwealth Games - she just knew she had to lift it !
Working out how to warmup
Write your warm-up attempts on a piece of paper (in this case for snatch) assuming you are starting on 63Kg
20/2 | 30/2 | 40/2 | 45/2 | 45/2 | 50/1 | 55/1 | 60/1 |
The double is a power snatch followed by a full snatch
Look at the attempt board to see the starting weights
You | 63Kg | ||||
Lifter A | 50Kg | ||||
Lifter B | 60Kg |
Assume the other lifters will increase 5Kg per attempt and count the attempts till you are on
You | 63 | ||||
Lifter A | 50 | 55 | 60 | ||
Lifter B | 60 | 65 | 70 |
In this case there will be 4 lifts till you are on
Write your warm-up strategy on the warm-up sheet
Time From Competition Start |
Lifts till you are on | ||||||
12 min | 10 min | 8 min | 6 min | 4 min | 2 min | 4 lifts out | 2 lifts out |
20/2 | 30/2 | 40/2 | 45/2 | 45/2 | 50/1 | 55/1 | 60/1 |
As the competition progresses keep an eye on the time and lifts that have been attempted by other competitors to work out when to perform each warm-up lift
Physio's Doctors, Masseuse, Dietitians etc
Physiotherapist
Jacinta Carrol
National Level lifter and multiple World Champion water-ski jumper and is used to working with Olympic Weightlifters. Bachelor of Sport and Exercise Science, Master in Physiotherapy.
Has had fantastic results with people
https://qsmc.net.au/onlinebooking - Select Physiotherapy -> Sports/Musculoskeletal Physiotherapy Extended (Woollongabba If you want VALD Performance muscle testing )
Queensland Sports Medicine Centre,
812 Stanley St,
Woolloongabba
(07) 3891 2000
Paul Peglar
Start Training
Another fantastic physio - with great results with people
http://starttraining.net.au/trainers/paul-peglar/
(07) 3356 9119
Unit 4/ 24 Finsbury Street NEWMARKET QLD
Dietitians/Nutritionist - All excellent for lifters
Jasmine Wayth
Accredited Sports Dietitian
https://bio.site/Jasmine.sportsdietitian
$245 initial plus plan $85 Reviews
Georgia Otto Nutrition
Nutritionist with a Bachelor’s degree in Food and Nutrition
https://www.georgiaottonutrition.com.au/
Initial Consultation & Fully Personalised Meal Plan
45 minutes @ A$299.00
Target Nutrition
Dayn Sorensen
Bachelor of Nutrition and Dietetics, Accredited Practicing Dietitian Provisional Sports Dietitian
https://physique-science-target-nutrition.cliniko.com/bookings#service
Initial Consult and Meal Plan Development: $200 Reviews $92.50
Eden Gorrel
Active with Eden (Accredited Sports Nutritionist)
$120 for initial consultation and diet plan - $80 for reviews
https://www.activewitheden.com.au/services
DEXA (very accurate body fat muscle etc scan)
https://physique-science-target-nutrition.cliniko.com/bookings (Select Physique Science )
$90 or $50 depending of if referred by Dietician
Sports Therapists
(The Sports Therapy Degree combines principles of both the traditional Physiotherapy and Exercise Physiology - As Sports therapists focus solely on musculoskeletal rehabilitation and have a sports focused background, it makes them attractive to patients who are aiming to return to exercise.)
Tom Haynes
Performotion
https://www.performotion.net/coach/tom-haynes/
tom@performotion.net
26 Campbell Street, Bowen Hills QLD 4006, Australia
Paul Peglar
Start Training
http://starttraining.net.au/trainers/paul-peglar/
(07) 3356 9119
Unit 4/ 24 Finsbury Street NEWMARKET QLD
Sports Doctors
Dr Martin Smith
4/49 Butterfield St , Herston, QLD
07 3831 1908
martin.smith@drmartinsmith.com.au
Sports Psychologist
Tomas Tapper
https://www.tappedinperformance.com/
Massage / Musculoskeletal Therapist
Alana Biggam
Represented Queensland and Australia at beach volleyball player and also a Crossfit Athlete and Coach
Address: 47 Clarence street, Coorparoo 4151 - upstairs at Crossfit Brisbane
alanabiggam@gmail.com
Phone: 0434645496
Also she accespts private heath
Book Here - https://www.healthspaceaustralia.com.au/book-online
Will Stanfield (Milton)
http://goodhealththerapy.com.au/massage/
Book Here - https://goodhealth.cliniko.com/bookings#service
Podiatry
Nathan Eadie - Queensland Foot Services (QSMC)
http://qsmc.net.au/our-team/podiatrists/nathan-eadie/
812 Stanley St, Woolloongabba, 4102
3891200
Information on Boots, Bars Weights and other Equipment
Shoes
Nike / Adidas/ Asics
https://www.wodgear.com.au/collections/weightlifting-shoes
Belts
Schiek Belts - get the 2004 nylon or leather 2004 model (the 3004 is stiffer and may suit some people ) get the 04 model (4in) as its not more than 12cm wide (Lifting comp rules)
https://lobocki.com.au/collections/schiek
Wrist Straps and Lifting Straps
(can be purchased at cost price from the club )
http://www.ironmind-store.com/Strong-Enough-Lifting-Straps153/productinfo/1239/
http://www.musclegenesis.com.au/gym-accessories/outbak-body-sports-support-plus-wrist-wraps/product-detail.aspx (wrist loop attached)
http://www.schiek.com.au/ - (thumb loop attached)
Onyx Low Riders different style but very supportive without restricting blood flow and movement
Knee Wraps
https://thewodlife.com.au/products/harbinger-red-line-knee-wraps
Calf Wraps for calf squatting pain
get the 120cm ones
https://www.ebay.com.au/itm/385689063461?mkcid=16&mkevt=1&mkrid=705-154756-20017-0&ssspo=48xpheuxrku&sssrc=2047675&ssuid=rfAPHWuqT86&widget_ver=artemis&media=COPY
Foam Rollers
https://www.hartsport.com.au/search?q=foam+roller&go=Search
Lifting Costumes
Inexpensive Custom Suit by Eva Gymnastics in Brisbane
Virus Suits - wait till they have a promotion
Training Diary
Accurate Scales
UC-321 Precision Health Scale 150kg capacity and 50g resolution - I have taken these all over the world
and they are excellent weight check scales that produce consistent results on any surface - you buy scales only once so get a good set - $225
Also there is the smaller UC-322 that is also super accurate and fits in your luggage for only $135
see
https://www.docstock.com.au/store/cart_detail.asp?group1=Patient_Scales_AND_Weighing

About Me
An NCAS National Level coach with 30 years Olympic Weightlifting coaching experience at club, state, national and international level developing athletes from beginner to international representation.
Currently coaching 60+ athletes including multiple Australian Reps at Cougars Weightlifting Club Brisbane, Queensland, Australia and remotely in Australia and the World.
Article on Working with Tia-Clair Toomey in the Morning Chalk up

Coaching Experience
Over 40 Internationals including
Olympics
• Olympic Games Coach Paris 2024.
• Olympic Games Coach Rio 2016.
• Olympic Games Coach London 2012.
World Championships
• World Senior Championships 2015, 2018, 2021
• World Junior Championships 2002, 2006, 2007, 2008
• World University Championships Head Coach and Manager 2003, 2008
Commonwealth Games
• Commonwealth Games Coach Birmingham 2022
• Commonwealth Games Coach Gold Coast 2018
• Commonwealth Games Coach Glasgow 2014
• Commonwealth Games Coach Delhi 2010
Pacific Games
• Pacific Games Coach PNG 2015
• Pacific Games Coach Samoa 2019
• Pacific Games Head Coach Soloman Islands 2023
Oceania/Commonwealth Championships
• Senior Oceania & South Pacific Championships Head Coach 2010
• Senior and Junior Commonwealth, Oceania & South Pacific Championships Head Coach/Manager 2006
• Commonwealth Senior and Junior Championships Head Coach/Manager 2008
• Senior and Junior Commonwealth, Oceania & South Pacific Championships Coach 2004, 2005, 2009, 2012, 2013, 2016,2017, 2023, 2024
• Junior Oceania Championships Assistant Coach 2001, 2002, 2003
Other AWF Internationals
• World Youth Championships Coach 2013
• NZL v AUS – Head Coach 2012
• Australian Youth Olympic Festival Assistant Coach 2013
• Arafura Games Head Coach 2007 2011
• Arafura Games Coach/Manager 2005
• Australian Assistant Coach Mermet Cup 2004
.
Qualifications, Certificates and Awards
- BEng Brunel University
- Australian Sports Medal
- NCAS National Weightlifting Coach Licence
- Certificate IV in Fitness
- CrossFit Level 1
- International Category 2 Referee
- Senior First Aid and CPR
47 Athletes Coached to Senior and Junior National Teams
Damon Kelly 105+Kg | 2008 Beijing /2012 London Olympian Commonwealth Games Gold, Silver and Bronze Medallist World University Championships Bronze Medallist 2010 Also World Senior, World Junior, Mermet Cup, Senior Oceania and Junior Oceania Representative |
Tia Clair Toomey 58Kg | 2016 Rio Olympian Commonwealth Games Gold Medallist 2nd in 2015,2016 Crossfit Games and Rookie of the Year 2015 2015 World Senior Championships 2015 Pacific Games and Oceania Silver Medalist 2014 Pacific Cup Gold medalist |
Brandon Wakeling 73Kg | 2020 Tokyo Olympian 2022 Commonwealth Games Representative 2021 Commonwealth Championships Team Member 2019 Pacific Games Gold Medalist and Commonwealth Record Holder 2018 World Championships Representative |
Ben Turner 77Kg | Commonwealth Games Gold and Silver Medallist Best U20 Lifter Oceania Championships Also World Senior, World Junior, Mermet Cup, Senior Oceania and Junior Oceania Representative |
Joel Wilson 69Kg | Commonwealth Games 5th Place Senior and Junior Oceania Champion World Junior, Senior Oceania and Junior Oceania Representative |
Robert Galsworthy 105Kg | Commonwealth Games 5th Place Senior and Junior Oceania Champion |
Ebony Gorincu 71Kg | Commonwealth Games 6th Place 2021 Oceania team member 2021 Commonwealth Championships Team Member 2019 Pacific Games Gold Medalist 2016, 2019 Commonwealth Championships Representative |
Brenna Kean 59Kg | Commonwealth Games 5th Place 2021 Commonwealth Championships Team Member |
Jessica Edge 53Kg | Commonwealth Games 11th Place Senior and Junior Oceania Champion |
Andrea Miller 69Kg | 2014 Senior Oceania Representative NZ National Champion |
David De Rose 69Kg | World University Championships Representative Senior and Junior Oceania Representative |
Anthony Salsone 77Kg | Junior Oceania Championships Bronze Medallist Junior World and Junior Oceania Representative |
Troy Hewkins 77Kg | Senior and Junior Oceania Champion Best U20 lifter Australian National Championships Senior Oceania and Junior Oceania Representative |
James Norman U15 69Kg | 2015 World Junior Championships Representative 2013 Australian Youth Olympic Festival 4th Place 2012 World Youth Representative Junior Oceania Championships Medallist |
Mary Barter 48Kg | 2015 Pacific Games and Oceania Silver Medalist |
Mitchell Delbridge 77Kg | 2015 Pacific Games Bronze Medalist |
Macy Brockhurst 81Kg | 2023 Oceania u23 Gold Medallist |
Briony Challis 64kg | 2023 Oceania u23 Gold Medallist |
Jett Gaffney 56kg | 2018 Youth Olympics Representative 2017 Oceania Youth Gold Medalist |
Harrison Gaffney U17 62Kg | 2015 Commonwealth Youth Games Representative Junior Oceania Representative |
Nya Hayman 59Kg | 2021 Oceania Team Member 2021 Commonwealth Championships u20 Silver Medallist 2022 World Youth Team Member 2023 Commonwealth Championship 2023 Oceania U20 Silver Medalist 2023 World Junior Championships Representative |
Layla Bloom 64/71Kg | 2021 Commonwealth Championships Team Member 2022 World Youth Team Member 2023 Oceania U20 Representative 2023 World Junior Championships Representative |
Tessa Milton 69kg | 2018 World University Championships |
Ayrton Risby 73Kg | 2023 Commonwealth Championship Youth Bronze Medallist 2023 Oceania U17 Bronze Medallist |
Luke Gardner U20 105+Kg | Junior Oceania Championships Medallist Australian and v NZ Cup representative |
Ryley Porter U20 77Kg | 2015 Commonwealth Championships Representative |
Josh Wu U15 56Kg/62kg | 2013 Australian Youth Olympic Festival Bronze Medallist 2012 World Youth Representative Junior Oceania Championships Medallist |
Jack Gibson 73kg | 2023 Commonwealth Championships U20 Representative |
Grace Davies 64kg | 2021 World Youth Team Member 2021 Oceania Team Member 2021 Commonwealth Championships Team Member |
Joshua Sargeant 89kg | 2021 World Youth Team Member 2021 Oceania Team Member 2021 Commonwealth Championships Team Member |
Desree Barnes 53Kg | 2017 Oceania Youth Silver Medalist |
Saige Groves 64Kg | 2024 Oceania Youth |
Isabel Grylls 76Kg | 2024 Oceania Youth |
Sienna Lambert 45Kg | 2024 Oceania Youth |
Tayla Stephens 59Kg | 2021 Commonwealth Championships Team Member |
John Downes 94Kg | 2017 Commonwealth Youth Silver Medalist |
Adam Smidt 94Kg | 2017 Commonwealth Junior Bronze Medalist |
Kolby Green 62Kg | 2018 Oceania Youth Bronze Medalist |
Lucy Manion 58Kg | 2018 Oceania Youth Silver Medalist |
Dillon Fisler 89Kg | 2019 Oceania Youth Bronze Medalist |
Jonathon Pakchung 77Kg | 2013 Australian Youth Olympic Festival Representative |
Ethan Catlow-Elliott 77Kg | 2017 Commonwealth Youth Representative |
Keisuke Hisashi 77Kg | 2017 Oceania Junior Representative |
Maddy Black 63Kg | 2018 Oceania Junior Representative |
Josh Brady U20 77Kg | Junior Oceania Representative |
John Yamasaki U20 62Kg | Junior Oceania Representative |
Nathan Kahi U18 69Kg | Junior Oceania Representative |
