MWBC Comp Week Blueprint: Your Complete Guide to Competing with Confidence
It’s competition week! Whether you’re nervous or excited (or both!), the reality is that competition prep is a process.
If you’re preparing for your first comp or looking to fine-tune your routine, it’s crucial to have a blueprint for success.
At MWBC, we’re here to guide you through every step, from the moment you sign up to the second you step off the platform.
Here’s your MWBC Comp Week Blueprint, with everything you need to know:
1. Pre-Comp Week: Get Registered & Set Yourself Up for Success
Before you get into the groove of competition prep, make sure you’re registered with the VWA and for the specific competition you're entering. There’s nothing worse than scrambling at the last minute to get your entry sorted, so take care of this well ahead of time. You’ll also want to review any competition-specific rules, guidelines, or regulations. We’ve written a blog on this topic before, so make sure to check it out here for all the finer details.
2. Final Week of Prep: Trust the Process and Focus on Recovery
In the final week before the competition, the focus should be all about trusting the program. If you’ve been following a structured training plan, now is not the time to throw in something random. Your body has already been prepared through the months of training—this week is about reducing fatigue, allowing your body to rest, and peaking for comp day.
Openers: Around one week out, you’ll hit your openers (the weights you plan to start with on comp day). After that, the intensity should decrease. There’s no need to push through heavy weights or overload your system this week. Focus on technique and recovery.
Sleep: Sleep is a game-changer in the days leading up to the comp. Prioritize rest and recovery so you can show up fresh and energized.
3. What to Pack on Comp Day: Prepare for Anything
Being prepared on comp day is essential. The last thing you want is to realize you’ve forgotten something vital. Pack everything the night before so you’re not scrambling in the morning.
Here’s a list of what you’ll need:
Lifting shoes & beltKnee sleeves/wraps (if you use them)
Comp-approved soft suit (make sure it's clean and ready)
Food & hydration: Water, electrolytes, carbs (fruit, lollies), and anything you know works for you.
Pre-workout/Caffeine (if you normally take it), Headphones/playlist: Get in the zone!
Change of clothes & spare socks: It’s always good to have fresh clothes on hand post-lift.
The more you pack ahead of time, the less you’ll have to think about come comp day.
4. Weigh-Ins: Get There Early, Execute the Plan
For most competitions, you’ll need to arrive at least two hours before your scheduled lifting time for weigh-ins. You’ve already discussed your weigh-in and weight class strategy with your coach, so stick to the plan.
What to do: Weigh in while wearing your lifting suit (no need for extra layers). Once you’re through, chill out. Hydrate, eat something light, and watch the other lifters do their thing.
What not to do: Don’t stress. The goal is to execute the plan that’s been set out. Your coach has already made sure everything is dialed in, so relax.
5. Warm-Ups: Keep It Consistent and Follow the Plan
You’ve worked with your coach to come up with a warm-up strategy that will prepare you to hit your lifts. Don’t change it up on comp day! Whether it’s mobility work, barbell variations, or specific loads you like to jump by, follow the plan.
Key tip: Don’t stress if things feel "off" during warm-ups—new environment, new barbells, the adrenaline is real. Stay focused on your cues, like “tight back” or “keep the bar close,” and trust in your preparation.
The best part of comp day: You don’t need to load your own bar! Relax and trust your coach to guide you through your warm-up and load the bar as needed.
6. MWBC Magic on Comp Day: We’ve Got You Covered
At MWBC, we take care of the little details so you can focus on lifting:
Find Your Line of Sight: During warm-ups, your coach will take you to the platform to get comfortable with the comp bar and to ensure you know where you’ll be looking when setting up for each lift.
Camera Crew: Don’t stress about getting the perfect Instagram shot. We’ve got teammates on standby to capture all of your big moments. Focus on your lifts—we’ll make sure you get the footage you need.
Have Fun: Yes, we know this is serious business, but don’t forget to enjoy the experience. Comp day is the result of all your hard work—take a minute to appreciate the journey and have fun!
7. Final Thoughts: Go Out There and Crush It
At MWBC, we believe in more than just lifting heavy weights—we believe in being prepared, staying consistent, and celebrating progress. Comp day is simply the result of all the hard work you’ve put in. Trust the process, stick to the plan, and know that your team is behind you every step of the way.
Ready to crush your next competition? Let’s get after it together.
