Download my powerlifting guide if you want the below equipment, recovery & prep tips in one place.
- Lifting Belt approved by your federation
- Shoes: deadlift shoes, bench shoes, squat shoes
- Singlet
- Approved underwear (some federations allow commando)
- Plain short sleeve T-shirt without words and logos (some federations don’t allow profanities, others – any text, others – any logos except for approved brands)
- Sweatpants and hoodie to keep warm between events
- Long knee socks for deadlift
- Short socks for squats (there must be space between your socks and knee sleeves)
- Knee sleeves (optional)
- Wrist Wraps
- Deadlift Straps (for warm ups not to tire your grip out)
- 15-25lb long band – to warm up shoulders and hips
- Foam Roller (optional)
- Yoga balls (my favorite esp. when traveling! takes no space and works just as well as a foam roller to get blood flowing)
- Silicone portable cupping set (my personal favorite to keep lower back relaxed and pain-free).
Always assume the worst – that the water fountain is broken, there’s a huge line to the bathroom etc. So, bring enough water at a minimum. If water cutting – you’ll need electrolytes (straight salt, sugar, and baby pedialyte. It’s non-allergen, non-flavored, no crap added unlike gatorade, my to-go). Soy sauce packets are also nice to have if you don’t like to eat between lifts, but want sodium. Most people put it on rice / grains though.
- Water Bottle or 1 Gallon Jug. write your name on it. As a matter of fact – write your name on all bands, balls, and other stuff that could get lost / mixed up…
- Baby Pedialyte (esp if cutting water)
- Full Sodium Soy Sauce
- Juice / high calorie high glycemic “unhealthy” drink
- Preworkout you HAVE HAD BEFORE. Don’t want a surprise stomach ache or heart racing before a heavy lift
The logic here is – to consume as little as possible in volume but get calories in. Think calorie dense foods that are going to get to your blood stream quick. Think “unhealthy” foods. You want blood to go to your muscles, not stomach that’s busy digesting fiber on meet day. Save the kale-quinoa bowl for other 364 days of the year… Vegan muffins are my to-go. What’s a better time to enjoy the guilty pleasures than as a pick me up before crushing some PRs!?
- High carb, high fat high calorie food: muffins, protein bars / candy bars (Trupo Treats discount KATYA15 =>)
- Rice + peanut butter + salt + sugar / jam
- Peanut butter jelly sandwich
- Oats + peanut butter + TVP
- Tofu scramble (this one is more high protein, so maybe I’d have it after squats are done). It doesn’t bother me personally to have a bit more food in my belly before bench, but use your own judgement when to have a larger serving. If it’s a short meet with less than 50 lifters – you may want to have bites of food throughout the day instead of eating right after weigh in. You’ll need something in your stomach not to get tired by the time deadlifts roll around since you will DEFINITELY be tired.
- Just egg scramble with seeds / oil / vegan sausage
- Seitan (video) – my signature recipe here.
- Apple / Banana / any portable fruit – my personal preference after weigh ins. Light on the stomach, available at any gas station if you’re driving/ traveling to the meet, and keeps stomach feeling ok between all the sugary stuff you’re having that day.
- Change of clothes – in case you make friends and go to grab food after. You’ll likely be sweaty head to toes, so wearing DRY clothes will feel amazing.
- Foldable Chair. You’ll likely be spread across the wall of the gym / high school with your stuff in between other lifters and their coaches / handlers. Set up your “corner / floor spot” early and have all your shit on / under the chair so it won’t get lost. Standing / walking side to side can get exhausting by the time deadlift rolls around…
- Cozy blanket – to keep muscles warm / sit on. You can take clothes off if the place is too hot. If it’s too cold – gotta stay warm while preserving energy.
- Headphones. I don’t use any since talking to others and hearing noises doesn’t get me distracted before my lifts. If you have anxiety, or are afraid to “get out of the lifting mood” – you may want them. Can’t wear headphones on the platform though… If DESPACITA starts playing when you touch the bar, you’re fucked. Happened to me once. Since then I’ve been NOT WEARING HEADPHONES to get used to lifting to any music, or even ask my lifting buddies to put on THE WORST SHIT during my heaviest sets. Good skill to have.
Best of luck!