开把比预期吃力，二把还照原计划报吗？

Question 1

How do you turn a lifter’s training performance into a plan for their meet attempts? When choosing an opener, what information do you find more useful than an estimated one-rep max alone?

Answer

I start by observing the lifter’s final heavy, or peaking, block before the competition. Ideally, I can review about three to five weeks of training. That gives me a useful picture of their current fitness, technique, and readiness to express their strength on meet day. I can see how they move under heavy loads, where and how they struggle, and get a realistic estimate of their top-end strength.

I consider several kinds of information together: RPE, reps in reserve, bar speed, and the lifter’s body weight when they perform their heaviest lifts. I also look at how their training compares with previous training blocks and what they went on to achieve in competition. For that historical context, I work with the coach who writes their program. The athlete, programming coach, and I then meet by video call to agree on a competition plan that reflects the lifter’s goals, past performances, and personal bests.

I don't rely on estimated one-rep maxes in isolation. I use bar speed and my coaching eye to estimate how many kilos the lifter might have had in reserve. For example, if a lifter squats 225 kg at about RPE 9, and the bar speed and lift suggest that another 7.5 kg was available, I might estimate their top-end performance at about 232.5 kg.

From there, I work backward to choose the attempts. I also ask whether the lifter believes they could safely perform the planned opener for three technically sound reps. If they say yes, that is a useful check that the opener is appropriately conservative. Once we have set the top-end and attempts, we plan the warm-ups.

Question 2

If an opener is successful but much harder than expected, what information do you look at before deciding the second attempt? If you’re happy to share one, an example from your meet-day coaching would be really helpful.

Answer

I first look at the lifter’s body language and ask how the lift felt. I want to understand what they think happened during the lift and whether they believe it was an execution problem that can be corrected, or whether the weight reflects their current strength more accurately than we expected.

I also consider their previous performances with that weight. Have they opened with it before? Was it faster and easier then, or did they have a similar experience? The lifter’s experience matters, too. A novice may have less technical experience and may find it harder to make a major adjustment under load. A more experienced lifter may be better able to assess the attempt accurately, make an adjustment, and remain confident as the weights increase.

For example, imagine that our plan calls for a 210 kg squat opener, based on training that suggested a top-end performance around 232.5 kg. If the opener is successful but unexpectedly slow, I wouldn't automatically move to the planned second. I’d ask the lifter how it felt and look at their body language. If they felt stable and identify a clear, fixable execution issue, moving forward may still make sense, especially with an experienced lifter who can apply the correction. If they say the weight felt much harder than expected or close to maximal, or there’s no clear technical explanation, I’d reconsider the second attempt and choose a lighter weight that better protects the rest of their day. This is why we often build contingencies into our plan with 2B and 2C attempt options or ranges.

Question 3

For a young coach handling a lifter at a meet for the first time, what would you most want them to prepare in advance beyond attempt selection? How would you judge whether they’re adequately prepared?

Answer

Beyond the attempt plan, I’d want the coach to understand the meet’s logistics:

• When will weigh-in information, lot numbers, and flight assignments be posted?
• What is the venue layout, and how far is the warm-up area from the platform?
• What equipment is available in the warm-up room? Is it competition-standard equipment, or will the lifter use power racks?
• How many sessions and flights are there, how many lifters are in each flight, and when does the competition start?
• Will there be a scoreboard available with screens in the warmup area?

Knowing those details helps a coach plan the timing of warm-ups and transitions, and provide steady support throughout the day.

I’d also want them to bring practical supplies: electrolyte packets in case the lifter needs them, baby powder for deadlifts, extra clips, and possibly a massage gun for muscle cramps or strains.

I’d judge their preparation by looking at both what they did beforehand and how they handled the day. Did they arrive early or on time? Do they understand the schedule and venue? Do they have the equipment and supplies the lifter may need? Are they calm and professional, and does their lifter seem at ease and prepared to meet competition standards? In the instance of a higher-level competition, have they scouted their competition and/or other coaching staff?

I would also consider the lifter’s goals and the results, but I wouldn't judge a coach’s preparation by the total alone. A well-prepared coach can make good decisions and support the athlete effectively, even when the outcome does not go exactly as planned.