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Meet Day Resources

Your printable toolkit for competition day - attempt card, equipment checklist, warm-up protocol, and commands reference.

Fill in your planned attempts below, tick off your equipment, and print the full sheet to bring to your meet. All four sections fit on two pages.

1 Attempt Selection Card
Lift Attempt Planned (kg) Actual (kg) Result Notes
Total - -
2 Equipment Packing Checklist

Required Equipment

Recommended Gear

Documents

Nutrition

0 of 0 packed
3 Warm-up Protocol

Enter your opener to auto-calculate warm-up weights, or fill them in manually.

# % of Opener Calculated (kg) Reps Actual Weight Used Notes
Competition Opener - 1

Note: This protocol applies per lift. Time your last warm-up set to finish approximately 8-10 minutes before your opening attempt goes to the bar. Adjust based on flight size and platform timing.

4 Commands Reference (IPF / Affiliate Federations)

Squat

"Squat"
Given by the head judge after the lifter has unracked the bar, stepped back, and is standing motionless. Begin your descent immediately on this command. Do not descend before it - red light.
"Rack"
Given after the lifter has stood up to full lockout and is motionless. Step forward and re-rack the bar. Do not rack before this command - red light.
Tip: After the "Squat" command, keep your eyes on a fixed point on the wall. Do not look at the judges. Stay focused on your descent cues.

Bench Press

"Start"
Given after the lifter has lowered the bar to the chest and achieved a motionless pause. Press the bar to lockout on this command. Pressing before "Start" is an immediate red light.
"Rack"
Given after the lifter has locked out the press with arms fully extended. Return the bar to the rack. Do not rack early - red light.
Tip: The pause duration on bench is variable - the judge decides when the bar is motionless. Train paused bench every session so a long pause does not catch you off guard.

Deadlift

"Down"
Given after the lifter has achieved full lockout - knees locked, hips extended, shoulders back, standing erect. Lower the bar under control after this command. Do not drop the bar or lower it before "Down" - red light.
Tip: The deadlift has no "Start" command - begin pulling when ready. Hold your lockout position until you clearly hear "Down". Rushing to lower the bar before the command is one of the most common red lights in deadlift.

Judging Lights

White Light
Good lift. Two or more white lights = the attempt counts.
Red Light
No lift. Two or more red lights = the attempt does not count. Reasons are displayed alongside the lights (e.g. depth, press before start).
Tip: After a red light, the announcer will typically read out the reasons. Listen carefully - you have limited time to make an adjustment before your next attempt is due.