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 !!

.

Tia-Clair Toomey First Comp in 2013 Showing lifts between attempts. Went 55,60,65 and 70,76,81 at 57.00 Bodyweight

 

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 !
Ben Turner, Damon Kelly and Tia-Clair Toomey Gold Medal Lifts

Contact Me

Miles Wydall
0403 283 810
miles@cougarsweightlifting.com

 

 

 

 

 

 

 

 

 

 

.


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

nike-romaleos-ii-power-lifting-mens (2) nike-romaleos-ii-power-lifting-mens (1) nike-romaleos-ii-power-lifting-mens

 

 

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

3004featuresCapture

 

 

Wrist Straps and Lifting Straps

(can be purchased at cost price from the club )


Wrist

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 

Cobra Suits 

 Training Diary

Ebay Training Diary

s-l1600

 

 

 

 

 

 

 

 

 

 

 

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

 

Delhi Commonwealth Gold Medalist and Dual Olympian Damon Kelly and Melbourne Commonwealth Gold Medalist Ben Turner

 

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

 


Brandon Wakeling 2020 Olympian

 

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

 

Tia-Clair Toomey (2018 Commonwealth Games Gold medalist and 5 times winner of the Crossfit Games) started her lifting at Cougars