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What a USAPL Lifter Needs To Know In
Their First Meet
First and foremost, the USAPL is a drug tested lifting
federation. It was originally known as the ADFPA and was founded
in the early 1980's as an alternative to meets that did not
test for stregnth enhancing drugs. We do test at our meets,
a minumum of 10% are urine tested. So you must be steroid
free, the rules state for 3 years. There are other drugs that
will cause a positive test. The entire Andro family are also
illegal and will cause a positive as well. As the meet gets
closer (2-3 days away), you will want to refrain from any
cold medicines that contain psuedo-ephedrines, which is nearly
all of them. These are stimulants that when taken in large
amounts and in conjunction with caffeine can give the lifter
quite a boost. The stimulant ban also includes substances
such as Ma Haung, Gurana & Ephedrines, which are often
found in fat burners and many energy drinks. So the test covers
strength enchancing drugs, prohormones and stimulants. (caffeine
is legal since it is in most all drinks).
Next,
be sure to get your entry form well in advance and get all
the info you need. If need be, call or e-mail the meet director,
they are always glad to hear from you. When you are sure you
are lifting, mail it in so the meet director can plan for
the meet! You would not believe the stress it causes when
you put a thousand or two thousand dollars into an event and
you have 3 entries a day before he deadline.
As
for lifting gear, the two biggest requirements are a lifting
suit and a lifting t-shirt. The suit can be a simple wrestling
singlet or an actual squat suit, but it must be single ply
and have no velcro. The t-shirt must be lifting related or
plain solid color. No Nike, Budweiser, NFL, etc., and no cutoffs.
The idea is to keep a clean, professional looking appearance
on the platform. Also, no spandex, compression shorts or Body
Armour may be worn. Sports bras are ok.
Aside from the suit and shirt, the lifter must compete in
a sport shoe, which means boots are out. Lifting shoes, wrestling
shoes, and even regular athletic shoes are ok. Gymnastic slippers
also work well for the deadlift.
If you choose to use a belt, it must be no wider than 13 cm
(aprox 4 inches.), and can have no velcro or padding on it.
Power belts work best, but the traditional thin leather belts
also work.
Wraps are allowed on the knees and wrists. The knee wraps
can be no longer than 2 meters and have no velcro on them.
Wrist wraps can be no longer than 1 meter and velcro is ok
here. Some wristwraps have a thumbloop, be sure to take it
off the thumb before doing the lift.
Tight lifting suits & shirts are legal as long as they
are single ply, contain no velcro, no canvas and no denim.
The shirts must also be closed back.
A USAPL card is required and can be bought at the meet. They
are $40 for a full year from ate of purchase for Adults. For
High School kids they are $30 unless you are lifting in a
designated High School competition that falls before May 31st.
In this case High School lifters can purchase a H.S. seasonal
membership for $15 that expires on May 31st. They have the
option of renewing at any meet after May 31st for an additional
$15.
USAPL
Condensed Rules and Recommendations
CONDENSED RULES
Rules for the squat:
Squats must break parallel; top of thigh at hip joint must
be below top of knee. Make sure you squat deep enough.
Lifter must wait for verbal "squat" and "rack
it" commands.
No lateral foot movement after "squat" command.
No lateral hand movement after "squat" command.
Lifter must make an effort to return bar to rack.
Lifter must start and end the lift with knees locked and torso
erect.
No rolling the bar on the back during the squat.
No intentional dumping of the bar.
No downward movement of the bar while coming up.
Rules
for the benchpress:
Bar must come to a complete pause on chest. NO BOUNCING!
No uneven extension of the arms.
Lifter must wait for verbal "start" and "rack
it" commands.
Feet must remain flat.
Hips and head must remain on bench.
Lifter must start and end the lift arms locked
No downward movement of the bar while coming up.
Rules
for the deadlift:
Lifter must wait for verbal "down" signal before
lowering bar.
No lateral foot movement.
No hitching or jerking bar.
No supporting the bar on the thighs, or re-bending during
pull.
Lifter must stand erect with knees locked.
No downward movement of the bar while coming up.
Some Recommendations:
Train by the above rules! It's easier to do it in the meet
when you have already been training by the rules. When setting
openers, open light, because once you've attempted your first
lift, you cannot go down! If you fail to make at leat one
attempt in each event, you bomb out. That means you need at
least one squat, one benchpress and one deadlift to complete
the meet. This is the one rule that has remained constant
at every powerlifting meet in the USA. So open light with
something you can do 3-5 resp with and then make a bigger
jump.
If
not setting a State or American record, weigh in the day before.
Get acclimated to where the meet is at and register early.
This also makes the paperwork go smoother when everyone registers
the day before. It allows us to process your openers and get
closer to starting on time once weigh-ins are done on Saturday.
While
at the meet, seek the advice of better, more expereinced lifters
and ask questions....! They too were once new and knew very
little and are almost always willing to pass on info and tips
that will help you.
If
possible, bring a coach or person to handle you. This person
should know what you need when getting ready. They should
be able to roll wraps, put on suits, pull up straps and pull
your belt tight. They should help with loading the bar for
each warmup. They also should have an idea of your capabilites
and help with picking/turning in your attempts.
USAPL
Frequently Asked Questions
Q: What is Powerlifting?
A: Powerlifting is a strength sport comprised of three
lifts; the squat, the bench press, and the deadlift. In a
full competition there is a combination of lifts. There are
also single lift competitions featuring just one event.
Q:
If I'm having a bad day, can I lower my attempt after I've
taken my opener?
A: No. Attempts cannot be lowered. You take the same
weight if you miss a lift, or you can always go up.
Q:
Do I need a lifting suit, or can I just lift in shorts.
A: Lifting suits or wrestlign singlets are required.
Baggy shorts make it hard for referees to judge the lift.
Q:
What supplements are illegal to take?
A: It would be easier to name what ingredients to avoid.
Avoid anything with Andro or the Andro family. DHEA seems
to be falling by the wayside, but it will also cause a positive.
Any of the fatburner type supplements that contain Ma Haung/Guarana
or Ephedrine will cause a positive due to it beign a super
strong stimulant. A little known fact here is that over the
counter cold medicine will also cause a positive, due to the
psuedo-ephedrine stimulants in it . Refrain from using the
OTC cold medication 3-4 days before the meet. Buyer beware
when using supplements that are cheaper and that could be
spiked without your knowledge or being on the label.
Q:
What do I need to know before I compete?
A: Before you compete you need to know the rules. The
sport is not as easy as you might think the rules are strict
and if you don't understand them you lose. Different federations
have different rules.
Q:
What's the difference between the federations and why should
I care?
A: The federations in powerlifting today are too numerous
to name. The USAPL was founded out of the need for drug testing
in powerlifing and were the pioneers in this end of the sport.
Along with that, the USAPL provides a structured set of rules,
records and competitions that allow the use of some powerlifting
gear without taking the sport away from being what it was
meant to be in the beginning: A true test of strength.
The Oregon USAPL and the USAPL as a whole, will not compromise
the above values on drug testing.
Q:
I'm a great bencher, can't I just do that?
A: Yes, most all Washington USAPL meets have a bench
press only division of the contest.
Q:
What does a competition look like?
A: A typical meet may have more than one platform.
A platform is composed of three judges sitting around the
lifting area. The different equipment is set up depending
on which lift is being performed. A timer will either be at
the platform or the head table. The judges will press a button
hooked up to a light bar. White means the lift is good, red
means it is not, you need two whites by the judges in order
to make the lift count.
Q:
What are the weight classes?
A: Womens: 97, 105, 114, 123, 132, 148, 165, 181, 198,
198+
Mens: 114, 123, 148, 165, 181, 198, 220, 242, 275, 275+
Q:
What lifting equipment is required?
A: A simple wrestling singlet or one piece, single
ply lifting suit is required. Supportive squat suits and benchpress
shirts are allwoed, but must be single ply, contain no velcro,
denim or canvas.
Q:
Can I wear weight lifting gloves?
A: Gloves are not allowed in sanctioned powerlifting
competitions.
Q: How do I know when I lift in the meet?
A: The lifters are split up into groups called flights.
The flights are based on the number of lifters and usually
have no more than 15 lifters per flight. Here is a sample
of how the flights could be broken down:
Flight A - Women through Men 165 lbs.
Flight B - Men 181 through Men 220 lbs.
Flight C - Men 242 & up
Flight
A lifters perform all three attempts in the squats; then Flight
B; followed by Flight C. Once the squats are completed, the
order is repeated for the benchpress, and then the deadlift.
Timeline
and Checklist for Organizing a Meet
* Note: This is high level and does not include actually
setting up and running a meet.
1. Get approval to run a meet fom your state chair.
2. Pick timeframe (month)
3. Locate and visit possible facilities for the meet
4. Discuss date with facility of choice
5. Verify date is ok with state chair
6. Lock up facility with whatever is required
7. Get sanction form from State chair and get sanctioned
(This will get your meet on the USAPL's website)
8. Put in PLUSA ASAP
9. Find nearby hotel, secure special rate.
10. Do your homework on what divisions & placings
you want to offer. See what the standard is, and what most
others are doing.
11. Create entry for m& artwork. (send entry to
state chair to proof). Be sure to decide deadline and if late
entries will be allowed. If so, decide late fee.
12. Get entry forms mailed if mailing, or online if
you have a website.
13. Get entry and flyer to PL meets & nearby gyms.
14. Meet with and get quotes from 2-3 award companies.
Also get a date on the absolute latest you can order your
awards.
15. Meet with and get quotes from 2-3 T-shirt providers.
Also get a date on the absolute latest you can order your
shirts and how many more you need for a cheaper rate. It might
be cheaper to order more in the long run if you are near that
number.
16. Order chalk.
17. Line up referees; as many as possible. Also if
possible lineup 3 National Referees in case any American Records
are broken. The refs are needed to help with registration
the day before, that morning, judge the meet and also perform
the drug testing.
18. Line up staff for scorekeeping, announcer table,
overhead and expediting.
19. Line up spotters & loaders. Designate an experienced
person as the Platform Manager to work as coordinator between
the referees and loaders.
20. Recruit staff for setup & tear down.
21. Line up staff for front door and also sale of merchendise.
22. If selling food and drinks, lineup staff for this
and delegate this to them.
23. Send order for awards by step 14 date if you know
exactly what you need. If not, find out the absolute latest
you can turn your order in because you will have lifters calling
late wanting to get in.....count on it.
24. Send artwork to T-shirt printer (Refer to step
15 on when you should do this).
25. Get all paperwork ready. This includes:
Lifter meet cards
List of flights
Results sheets
Transparent overhead sheets preprinted at least 15 lines for
lifters, a place for attempt # and also a place for flight.
Newsletter or meet preview article
Wallcharts, filled out ahead of time
Signs for registration, equipment check, weigh in, rack height,
admission.
26. If possibvle delgate picking up the shirts and
awards to someone else
27. Double check that you have everything you need
and have it ready to load
28. Load it!
General
Questions Asked By all Lifters
How can I get started in powerlifting?
Contact any of our state contacts by visiting our
Contacts page, or visit our Clubs
page to find the nearest club in your area.
I've never lifted weights before. Does that matter?
No. Anyone can try powerlifting. There are many different
weight classes ranging from 97 lbs. to 198+ lbs. for women,
and 114 lbs. to 275+ for men. There are also several different
age categories and divisions such as Junior, Senior, and Master's
divisions.
Visit the USAPL
website to learn more about our sport.
Where can I find the rules for powerlifting?
There are several different federations you can lift in powerlifting.
If you are interested in lifting in a USAPL powerlifting meet,
click
here to read the USAPL rulebook.
How much does it cost to powerlift?
There are several federations in powerlifting that require
different types of gear at varying prices.
In the USAPL powerlifting federation, most athletes buy a
single-ply bench shirt, squat suit, and optional deadlift
suit. Many athletes also purchase powerlifting shoes, powerlifting
belts, knee wraps, and wrist wraps. The equipment offers extra
support for the lifter, and can prevent injury.
If you're interested in finding out exactly what types of
equipment you would need, contact any of the people listed
on our Contacts page.
Popular equipment distributors in powerlifting include Titan
Support Systems Inc. and Inzer
Advance Designs.
If I'm a girl and lift heavy weights,will I get big muscles
and look like a man?
No. Females do not produce as much testosterone as a males
do, so they cannot develop the same muscular size as males.
Women can develop and tone their muscles, but are incapable
of producing the chemicals needed to ever become as muscular
as a man.
How can I help other lifters in my area?
Visit our Contacts page to contact
state chairs and contacts in your area.
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