Preparing for a weightlifting competition involves more than simply getting stronger in training. An effective competition warm-up helps athletes reach their optimal body temperature, reinforce proper lifting technique, and conserve energy for the attempts that matter most. In this article, Coach [Author Name] shares his philosophy on competition warm-ups, including practical recommendations developed through decades of coaching experience and observations of some of the world's greatest Olympic weightlifters.

Why the Competition Warm-Up Matters

Thoughts About the Competition Warm-up

I'd like to encourage coaches not to waste a macrocycle during which their athletes worked very hard, only to spoil it all with a faulty warm-up. All warm-ups should be approached in competition with a plan.

Alright, so let's deal with the concept of body warmth. We are homeotherms, or warm-blooded animals, which means we maintain a core temperature at a certain set point. That set point, or that temperature, is where our physiology works best. For us humans, it is 37°C or 98.6°F. Our core is pretty much at that temperature all the time. Warm-up should mainly focus on getting warmth to the extremities, especially if you're in a slightly colder environment. You want to save as much of that as possible for the competition and avoid wasting it during the warm-up.

The Two Main Purposes of a Weightlifting Warm-Up

There are basically two reasons for the warm-up:

1. To make sure that your body is at the optimal temperature for a competition.
2. You want to reinforce neuromotor patterns of the lifts.

Does Every Athlete Need a Long Warm-Up?

Also, please keep in mind that other mammals do not warm up before performing maximal effort. If you're a predatory species and you see dinner walking by, you immediately spring into action and sprint at full speed to catch that dinner. If you are the prey species, you immediately go into a full sprint to avoid being killed and eaten without a warm-up.

Now, I've seen other weightlifting teams try low-fatigue warm-up type activities.

Alternative Low-Fatigue Warm-Up Methods

• I've seen athletes who will ingest liquid vitamin B12. That heats up the body. It opens up the blood vessels, and you actually see them turn red as they warm up. Minimal caloric expenditure on that one.
• Another one I've seen is warm-up pods, where athletes sit in these bags that elevate their body temperature. Again, minimal caloric expenditure.

Why Muscle Mass Helps Maintain Body Temperature

Another thing to keep in mind is that weightlifters tend to have much more muscle than the average person. One of the functions of muscle is to provide heat for the body, so muscular athletes are probably going to have less need to warm up simply because their muscles are generating heat all the time.

David Riegert's Minimal Warm-Up Example

One of the best examples I've seen for a minimal warm-up was performed by the great Russian lifter, David Riegert. This was at the 1978 Record Makers in Las Vegas. I was fortunate enough to be able to go into the warm-up room and watch about a dozen or so great lifters warming up.

While everybody was in the back trying to warm up and get ready for this big competition, Riegert was lying on a couch, smoking a cigarette.

At a certain point, maybe after about 10 minutes, he got up, went over to the bar, and snatched 60 kg. Then he went back to the cot and continued smoking his cigarette. A little later, he got up, did a snatch with 120, then went back to the cot to take a few more drags on the cigarette. When the time came, he opened up with 165.

That night, he ended up snatching 178 for a world record.

Not much warming up there, and everything worked out the way it's supposed to. That convinced me that a long warm-up is really not necessary.

Recommended Competition Warm-Up Progression

Now, as far as neuromotor reinforcement goes, I recommend five lifts for my athletes before competition.

Suggested Warm-Up Percentages

They're going to take a single at each of the following percentages:

• 60%
• 70%
• 80%
• 85%
• 90%

Opening Attempts in Competition

Then they go out to take their first attempt at 94% of the goal weight that we have planned for that competition.

Timing Warm-Up Lifts During Competition

I usually like to have them take up one warm-up lift for every three competition lifts on the platform. You can ignore this if the lifter you're coaching is one of the first to start, at least within the first 15 lifts on the competition platform.

Re-Warming Between Attempts

Another thing to consider is rewarming up between attempts. If your athlete takes a lift, makes the first attempt, and then there could be, like, 20 attempts between the first and second attempts, you may need to do a couple of pulls in the warm-up room to make sure the correct body temperature is maintained.

The Coach's Responsibility on Competition Day

In conclusion, I want to stress that, as a coach, you have an obligation to your athlete. You need to realize that every competition your athlete participates in is precious, and the opportunity will not arise again.

Even if it's not a big meet, it still presents an opportunity for the athlete to learn how to compete and provides you with more coaching experience when the bullets are flying.

As a coach, you control the psychic ambiance, and to do that, you need a plan.

You owe it to your athlete to have a plan for how you'll approach a competition and how you'll help your athlete make the greatest number of good attempts, hopefully culminating in three personal records.

Frequently Asked Questions About Weightlifting Competition Warm-Ups

Why is warming up important before an Olympic weightlifting competition?

A proper competition warm-up helps athletes reach optimal body temperature while reinforcing the neuromotor patterns needed for successful lifts. The goal is to prepare the body without creating unnecessary fatigue.

What are the two primary goals of a weightlifting warm-up?

According to the author, the two main objectives are:

• Achieving optimal body temperature for peak performance.
• Reinforcing the movement patterns used in the snatch and clean & jerk.

How long should a competition warm-up last?

The author believes a lengthy warm-up is often unnecessary. Instead, the focus should be on conserving energy while ensuring the athlete is physically and mentally prepared.

What warm-up percentages are recommended before competition?

The recommended progression includes single lifts at:

• 60%
• 70%
• 80%
• 85%
• 90%

The athlete then opens competition at approximately 94% of the planned goal weight.

Should weightlifters warm up again between attempts?

Yes. If there is a significant delay between competition attempts, performing a few warm-up pulls can help maintain body temperature and readiness.

Why do muscular athletes often require less warm-up?

Because muscle tissue continuously produces heat, athletes with greater muscle mass may naturally maintain body temperature more effectively and therefore require less extensive warm-up routines.

What can coaches learn from David Riegert's warm-up?

David Riegert's famous minimal warm-up illustrates that effective preparation does not necessarily require high training volume immediately before competition. Conserving energy while remaining prepared can be a successful strategy.

What is the coach's role during competition?

The coach is responsible for creating a detailed warm-up plan, managing timing throughout the competition, maintaining the athlete's focus, and maximizing the chances of successful attempts.

About the Author

Bob Takano has coached on 5 World Weightlifting Championships teams. A 2007 inductee into the U.S.A. In the Weightlifting Hall of Fame, he has coached four national champions.

Bob Takano   Bob Takano has coached on 5 World Weightlifting Championships team. A 2007 inductee into the U.S.A. Weightlifting Hall of Fame, he has coached four national champions...

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