How I Handle Nationals Week: Training, Travel, Food, and Focus
The week before Nationals isn’t about hitting PRs—it’s about controlling what I can and showing up ready.
Even Though I’m Not Competing This Year…
Even though I won’t be stepping on the platform at Nationals this year, I’ve been through this process enough times to know what makes or breaks a successful meet week. For me, this week is less about regret or missing out—and more about lining up my habits and headspace for future big stages.
So I’m sharing what’s worked for me in the past and what I encourage others to focus on this week. Whether you’re a first-time Nationals athlete or a seasoned competitor, these are the things that have helped me stay calm, consistent, and confident when it mattered most.
The Work’s Done—Now I Focus on the Details
By the time Nationals week arrives, my body’s already done the hard work. I’m not trying to gain strength anymore. This week is all about mental sharpness, controlled energy, and small details that set me up to perform.
I don’t walk into these final sessions hoping to get stronger—I walk in looking to get more focused. I’m mentally checking into each lift, reminding myself why I’m here, and staying dialed in. I keep telling myself: the best thing I can do is control my controllables.
What My Training Looks Like
How I train during meet week depends on how far out my session is. I might lift 3–4 days out for a “last touch” session that feels like a mock warm-up room. I’m not grinding reps—I’m getting sharp.
When I land in the meet city, I always try to get in a light session. I want to feel the bar, move around, and mentally settle in. I’ll also walk through the venue. I look at the platform, feel the noise level, and picture what it’ll be like when I lift.
I learned the hard way that being surprised by the environment can mess with my head. One time I had headphones in all warm-up, then took them off and got rocked by the crowd noise. Now, I prep for that stuff. Little things matter at big meets.
How I Travel for Nationals
I try to arrive two days early. That extra day helps me ground myself and get comfortable. The worst thing for me is chaotic travel—when things feel rushed, it throws everything off.
I plan my food before I get there. I eat before flights, I pack snacks, and I don’t leave meals to chance. I’ve learned that scrambling for an Uber and a grocery store when I land just adds unnecessary stress.
How I Eat and Where I Stay
I like staying in Airbnbs because I can cook. Making weight is part of the game, and I’m just not comfortable eating out when I’m cutting or managing intake. I’ll usually order groceries to be delivered the day I arrive and make sure I’ve got everything I need: a food scale, a working kitchen, and fridge space.
I’m also picky about where I stay. I don’t mind being a little farther from the venue if it means a quiet, calm space. I even message Airbnb hosts ahead of time and ask, “Is this a quiet area?” Some have told me straight up, “You probably don’t want to stay here.” I appreciate that honesty.
My Mindset: Visualization and Acceptance
I spend time visualizing my session—every detail:
My last backroom lift
Walking onto the platform
Chalk in my hands
Addressing the bar
Making the lift
I do this to feel the nerves now, so they don’t shock me later. I don’t try to avoid nervous energy—I work with it. It’s normal. It’s part of the process.
And if you’re managing weight, don’t wait until the last minute to figure it out. Stressing about a water cut right before weigh-ins makes everything harder. If you’re cutting, it should be planned well ahead—not last-minute panic.
I also talk to my coach about where I’m at—mentally, physically, emotionally. If something’s weighing on me, I say it out loud. I’ve learned that carrying stress alone doesn’t make me stronger—sharing it helps me lift better.
Final Thoughts
Nationals is a big stage, and I want to show up ready. Not just ready to lift—but ready to enjoy it. I’ve put in the work. Now it’s about being sharp, focused, and grounded.
I don’t need to prove anything during meet week. I just need to show up and do what I’ve practiced. That’s the whole point of training, right?
