How to Coach at a Competition: What to Do & What to Avoid
From local liftoffs to national platforms, your job isn’t just to call attempts—it’s to be the anchor when it matters most.
Coaching on meet day is a different skill than coaching in the gym.
You’re not programming, correcting technique, or building for the long term—you’re executing. Managing. Supporting. And in a lot of cases, helping an athlete keep it together in the most high-pressure environment they’ll face all year.
There’s no “perfect formula” for being a great meet-day coach—but there are things you should always do, and things you absolutely need to avoid.
✅ What to Do on Meet Day
1. Have a Plan Before You Get to the Venue
Whether you’re coaching a team or one athlete, start preparing 1–2 weeks before the meet:
Review their training from the past 6–8 weeks
Confirm openers, warm-up strategy, and platform goals
Create a basic plan for how you’ll navigate the session (especially if you’re coaching multiple lifters)
If it’s a big meet, send a check-in sheet or have a pre-meet call.
If it’s a local comp, at least double-check counts and session times the night before.
“Know their goals. Know their tendencies. Know the session.”
2. Handle Everything in the Warm-Up Room
Local meet? You might be loading, coaching, and babysitting all at once.
National meet? You better be managing count, calling attempts, and protecting your athlete’s mental space.
Regardless of level, your job is:
Keep warm-ups smooth and on time
Communicate clearly
Adjust for missed lifts or session changes without panic
The athlete shouldn’t have to think about anything but what’s next. You take care of the rest.
3. Read the Room (and the Athlete)
Some lifters want to joke and smile between sets. Others need silence and laser focus.
Don’t assume. Observe. Adapt.
“Meet them where they are. Don’t make them meet you where you are.”
The same goes for the warm-up space. Some athletes thrive in the middle of the action. Others need to be tucked away in a quiet corner. It’s your job to scan the room early and set the tone.
4. Put Them in a Position to Succeed
This means:
Open conservatively for first meets or high-stress sessions
Don’t get greedy if you’re behind—build a total
Let confidence lead the attempt selection, not ego
Meet day isn’t about proving something to the world. It’s about giving the athlete the best chance to show what they’re capable of—right now.
❌ What to Avoid
1. Opening Too Heavy
This is hands-down the most common mistake I see new coaches make.
Your athlete might be strong. They might have hit the number in training. But if it’s their first or second meet? Play it safe.
Confidence builds meet to meet. Start with consistency.
2. Coaching Everyone the Same
A rookie and a seasoned national competitor need different energy, cues, and pacing.
A high-strung lifter and a laid-back one will respond differently to your presence. Coaching is not one-size-fits-all. Don’t treat it like it is.
3. Letting Your Emotions Leak Out
Stay calm—even when they miss. Even when count changes. Even when another coach is loud or the session gets chaotic.
“The best meet-day coaches are like thermostats—they regulate the room, not react to it.”
👇 Download the Coaching Checklist
Want a printable PDF you can bring to your next meet?
Grab the free TriState Meet Day Coaching Checklist to help you:
Prepare your athlete pre-meet
Stay locked in during the warm-up
Avoid common coaching pitfalls
Keep your lifter calm, confident, and collected
Download the Checklist Below
Final Thought
Athletes train for weeks, months, or years to step on a platform.
The least we can do as coaches is show up ready, steady, and completely focused on them.
The barbell will do what it does.
Let’s make sure we do what we’re supposed to do, too.
