How to Train During Meet Week (Without Screwing It Up)

Meet week is when all your training culminates. How you manage your sessions can make or break your performance. Here’s how to taper, reduce fatigue, and show up fresh and strong on meet day.

Want expert coaching for your training or diet? Get matched with a coach now.

Why Meet Week Training Matters

This week balances keeping your body primed while avoiding overfatigue. Too much work leads to burnout; too little risks losing strength or feeling sluggish.

General Principles

• Reduce volume significantly, but keep intensity moderately high.
• Prioritize recovery: sleep, nutrition, hydration.
• Maintain sharp technique without pushing to failure.

Sample Meet Week Training Plan

Day 1 (7 days out)

Light squats, bench, and deadlift variations at ~60–70% of your max, 2–3 sets per lift.

Day 2 (4 days out)

Moderate intensity singles or doubles at ~70–80%, 2 sets each lift.

Day 3 (2 days out)

Very light technique work, mobility, and rest.

Day 4 (Meet Day)

Warm up thoroughly, focus on breathing and visualization.

Nutrition and Hydration Tips

Maintain your usual eating schedule, emphasizing carbs 24–48 hours before to top off glycogen. Stay well hydrated but avoid excessive water close to weigh-in to prevent bloating.

Common Mistakes

• Training too hard too late in the week.
• Changing diet or sleep schedule drastically.
• Neglecting mental preparation and visualization.

Mindset for Meet Week

Confidence comes from preparation. Trust your training, avoid distractions, and focus on what you can control.

For more on post-meet success, read How to Rebuild Momentum After a Powerlifting Meet.

Also recommended: Stronger By Science’s tapering guide.