Google “post-powerlifting meet blues” and you’ll find a plethora of competitors describing a period of low motivation, disinterest, fatigue, weakness and even depression after a powerlifting meet. It is a very common phenomenon and undoubtedly is a growing pain for lifters. The faster we learn about it, the faster we can navigate through this period and return to training. In this article, we will try to describe the crude science behind post meet blues and what to do about it in terms of programming and psychological health. The basic neuroscience behind post meet blues is worth discussing as understanding that it is part of our body’s “normal” trajectory makes the experience a little less daunting. At a basic level, our brains release hormones and neurotransmitters (Figure 1) to cause downstream bodily effects. These effects change how we act in order to ensure our survival, or so we hope. For example, growth hormone to allow us to grow from our small childlike selves, testosterone to develop young boys through puberty, oxytocin to help mothers bond with their newborns, prolactin to help mothers feed their newborns, serotonin and dopamine to feel happiness and reward, GABA to feel relaxed, adrenaline to fight or flee etc. Figure 1.
Our brains give a signal to “release” these compounds (Figure 2), which can ultimately cause subsequent effects. However, our bodies do not have an unlimited amount of these compounds, and repeated signals can exhaust these stores. Furthermore, there is a period of “restoration” that must take place in order to return to baseline. Figure 2.
A grueling and intense 8-week meet prep and peaking period followed by a crescendo of your efforts in the form of a highly stress-induced and muscularly fatiguing performance in front of random people +/- friends and family can, simply put, cause a dysfunction in the homeostasis of your neurotransmitters. However, this may be normal because it is our body's way of meeting the demands of performance and recovery.
So, what should we do if and when we suffer from post-meet blues? The key to getting out of this rut is both time and reflection. In parts 2 and 3 of “How to be a Better Client,” we talked about how development in powerlifting takes time and that reflection should be a regular practice. Let’s break down these 2 concepts specifically in the context of post meet blues.
Time is needed to recover mentally and physically. To recover mentally, we recommend you take some time to return to your normal activities prior to meet prep. Allow some time to get back to your normal routine and schedule for school or work. Give back the time you sacrificed away from loved ones, friends, and hobbies.
Didn’t go out drinking and eating with your friends because you were in a calorie deficit? Schedule a night out on the town.
Stopped playing pickup basketball with your boys because you wanted to stick to your lifting schedule? Go break some ankles.
Stopped binge-watching Netflix with your significant other in order to get 8 hours of sleep? I heard Peaky Blinders, Lupin and Black Mirror have new seasons released.
Your workload has been piling up because you slept earlier and for longer to prioritize recovery? Maybe stay an extra hour to catch up with things.
Spent less quality time with your kids because of meet prep? Plan a nice surprise activity with them.
The “secret” to longevity in powerlifting lies in the consistency and balance between training and our other responsibilities. There are areas where we must push and pull, but eventually, we have to find a way back to our uniquely defined homeostasis. To recover physically, we recommend following a guideline proposed by Mike Istraetel and others in their book “Recovering from Training.”
Train within your maximum recoverable volume (MRV). Simply put, in the post-meet period, you should NOT be pushing weight or volume. You should slowly return to your normal training with the incorporation of introductory weeks that gradually increase reps/sets/weight in order to let your body acclimate. Furthermore, you should take a few weeks exploring exercises that you have been wanting to try and that don’t ‘look’ like your competition lifts (sumo instead of conventional, good-mornings, pendulum squats, incline bench, dumbbells, machines, or single leg work). Playing around with these movements allows for a break from the repetition of SBD, but also challenges us with new ranges of motion using less absolute weight. This will give much-needed rest for your muscles, tendons, and psyche.
Nutrition is also an added stress during meet prep. Many individuals are performing a prolonged cut or drastic water/gut cut during this time. But, a handful of others may be bulking into their meet. Regardless of which camp you are in, remember that homeostasis is key. Therefore, if you lost weight, take some time eating at a surplus of calories. Allow yourself to eat, experience, and enjoy foods/drinks that were avoided or limited during your cut. Free yourself from strict tracking by only focusing on grams of protein or total calories -or- take a break from tracking entirely. If you gained weight, take some time eating at maintenance calories. Do not overfeed yourself and reacclimate to your hunger cues.
Lastly, reflect after your meet. Meet with your coach and even reflect together.
How did my competition go overall and what general thoughts do I have (without any positive or negative talk)? How did my competition prep go? How did my peaking block go?
What went well? Why do you think they went well?
What things can be improved on? Why? How can I improve on it?
Compared to your last meet/meet prep/peaking block, how have I improved? Am I closer to my goal, why or why not?
In doing so, you are able to formulate new goals or configure old ones. You learn what you need to work on and can collaborate with your coach (or yourself) on the next plan of attack. When will the next meet be? What exercises should we try and which should we further progress? What about new nutrition goals?
Post-meet blues can be tough, but understanding what causes it and what actions to take makes the process manageable. Focus on returning to your homeostasis by giving yourself a mental and physical break, and also allow some time to reflect and formulate a plan for the future.
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