Departure time – 6:45 ish AM from the HS parking lot in back of school – you need to here ready to go by 6:35 AM sharp.  We leave NLT 7:00 AM.

Weight In’s start at 7:30 AM and we will have a short warm up time to get loose after weight in’s.  Lifting should begin at around 9:00 AM after the rules meeting

Clothing to bring:

1-     Long knee-high socks – required for the deadlift – we will provide these to you and you MUST wear them OR you can wear your own socks that are knee-high.   

2-     Bring your squat and deadlift suits with you to the meet – we will hand out wrestling singlets once we arrive (NEW for this season) and they MUST be turned in at the end of the meet to Rachel, Katie or one of the other managers.

3-     Good shoes to compete.  You cannot wear tight compression shirts so do not bring them.  You MUST have a shirt on underneath your singlet to compete in the bench and squat and it must be Dells clothing or USAPL gear. 

4-     Sweats and sweat pants to get warm and keep your body heated – they need to be Dells Powerlifting clothing or something with Dells Athletics.

5-     Low socks for the bench and squat (if you want to wear low socks)

6-     Girls need to wear sports bras and t-shirts for the bench squat and deadlift. 

7-     Boys need to wear tighty whites for lifting –No shorts or boxers are allowed.  If you bring these items you will not be lifting 

Note:

We will provide chalk, belts, knee wraps and other required items other than what you need for your personal clothing

Other items to bring:

1-     Money for food and stuff you may need on the way home and at the meet

2-     Snacks that you may want – we will have PBJ’s, jerky, snack bars/protein bars and water with us to provide to you.  Parents will be signing up to bring items to the meet as well on a rotating basis.

Remember:

1-     Hydrate, hydrate and more hydrate this whole week

2-     Eat foods that will allow you to be successful when competing

3-     My cell # is 608-448-9034 if you need anything – Mr. Kenney’s

4-     Get to bed early on Friday night to be rested for the meet

5-     Plan to be there all day and likely be back by 4:00 PM approximately

6-     NO Baggy shorts, tank tops, (sweats are allowed but not while lifting)

7-     Focus on your goals that you set last week and in weeks past.  They are what will drive you to learn from your mistakes.  Remember the coaches set your openers with your opinion but ultimately your openers get you on the board they do not win the meet.  Focus on setting personal bests today and getting white lights.  Learn from your mistakes and have a good time at the meet and be very observant of what others are doing – do lots of watching and learning. 

8-     You should be putting away your cell phone at the meet – good news of your performance can wait until after the meet – cell phones are a distraction to you and your teammates – spend time with your team cheering them on and they will return the favor.

Protocols for lifts – these are things you need to remember

Squat

Knee wraps are your responsibility – get them to the managers once you are done DO NOT let them lay around

Help wrap and rubber band knee wraps – they need to be wrapped tightly the way they were when you got them – this is a team effort

A coach or veteran lifter can call you up

Remember to think ahead – know your flight and platform so you are ready

Know the judges commands and what gets you WHITE and RED – technique, technique, technique

Wait for the rack command at the end

NEVER bail on the bar

Bench

Secure a lift off before you go to the platform

Chalk your shoulder blades and your hands

Use the 45 LB plates if your feet do not reach the floor and allow a good open angle – this is legal but you must ask for it

Know the judges commands and what gets you WHITE and RED – technique, technique, technique

5 P.O.C – Head, Shoulder Blades, Butt, Left Foot & Right Foot

Wait for the rack command at the end

Deadlift

Knee High Socks – Don’t forget

Stay low prior to speedy pick up out of the hole – butt down, shoulders high, head up

Hand grip is crucial – use chalk

No command for pick up only to set the bar down – DO NOT drop the bar OR let go prior to the bar coming to rest

Finish with speed – this is why we use bands and do speed deadlifts so you can finish – keep the bar moving at all times

DO NOT lock your knees before you are tall – this is called premature lock out and you will get RED lights and hurt your back 

Wisconsin Dells Powerlifting

"BUILDING STRENGTH THROUGH CHARACTER"

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