Competition Basics

So, You've decided to compete!

Here are the basics of what you should know going in to your first NSPL competition. Please note that this page consists of advice and tips, it is not meant to be an exhaustive list of rules and procedures. We encourage you to review the CANPL bylaws, CANPL Policies, and IPF Technical Rules, which we also abide by. 

What to Wear 

• The only required apparel/gear items to wear on the platform are: a fitted, non-compressive short sleeve T-shirt, IPF approved singlet, knee-height socks for deadlift, shoes, and non-supportive/non-compression underwear. If you use knee sleeves, you must ensure that you have a pair of shorter socks which do not touch the bottom of your knee sleeves as well.

• Many lifters also choose to use a lifting belt, knee sleeves, and wrist wraps, which are allowed in the unequipped (raw) category. Ensure that any gear you plan to use on the platform is approved by the IPF. Clothing and shoes can be any brand, but any visible logos on shirts must be on the CANPL approved logo list. 

Meet Day Tips

Weighing In:

• Weigh ins will start 2 hours before the competition. Make sure you are on time, because if you are late when you are called, you will have to wait until the end. 

• If you do not make your registered weight class, you have until 30 minutes before the competition start time to be weighed again to try and make weight after everyone else is finished weighing in. At a local or provincial level competition, you can compete in the class that you weigh in as, but at regional and national level meets, you must weigh in at your registered weight class or you cannot compete.

• During your weigh-in, you should have your opening attempts for each lift in kilos (must be multiples of 2.5kg unless you are breaking a record), rack heights, photo ID, a copy of your valid CANPL membership, and CCES certificate (must be valid within the current calendar year).

• Make sure that your rack heights are correct for the rack that will be used in the competition (they are not all the same). Most meets will allow access to the rack that will be used before the meet starts, or they will have a second rack that can be used to find your squat and bench rack heights on.

Lifting:

• There will be a warmup area with equipment for you to use before the lifting starts. Usually, you will need to work in with other lifters.

• The head judge will signal when the bar is loaded. At this point, you have 1 minute to get the start command.

• Each lift has commands which must be followed for successful completion of a lift:

  • Squat: "Squat" (begin the descent), "Rack" (replace the bar in the rack after completion)

  • Bench: "Start" (begin the descent), "Press" (begin the ascent, given when the bar is motionless on the chest), "Rack" (replace the bar in the rack after completion)

  • Deadlift: "Down" (put the bar down after the lift is completed).

• After your first and second attempt on each lift, you will have 1 minute to go to the head table and submit your attempt card to choose the weight for your next attempt (in kg). If you forget to go to the head table in time, your next attempt will automatically increase by 2.5kg if the previous attempt was successful, or repeat the same weight if unsuccessful.

• Your attempts must be increments of 2.5kg, unless you are attempting to break a record, in which case you can choose any weight as long as it is a record that anyone in your category is allowed to break (i.e. you cannot chip provincial records at nationals, you cannot chip junior records if you are a junior who has chosen to compete in the open category, etc).

• You can change your openers until 3 minutes before your flight starts. You can also change your 3rd deadlift attempt up to 2 times until the bar is loaded (but the weight cannot go down from what the previous attempt had loaded on the bar). This is mainly useful for competitive meets where two lifters are very close in total and each deadlift attempt matters for who will win.

• In the case of a tie, the lifter with the lighter bodyweight will win.

• Although not required, many lifters will choose to have a handler on meet day, which is usually a coach or lifting partner who will help with warmups and submitting attempts.

Higher Level Meet Requirements

Provincials: Compete and register a total in an IPF sanctioned meet - any local NSPL meet falls in this category. There is no minimum total required, but you must have at least one successful lift attempt on squat, bench, and deadlift.

Regionals: 

• Achieve a regional qualifying total at a CANPL sanctioned event as specified on the Qualifying Standards section of the CANPL Website.

• Volunteer at an NSPL meet within the previous year of the competition date.

Nationals: 

• Compete in a regional or higher level competition within the previous 2 years of the national competition date and achieve at least one successful lift attempt on squat, bench, and deadlift.

• Achieve a national qualifying total at a CANPL sanctioned event as specified on the Qualifying Standards section of the CANPL Website within the previous 2 years of the competition date.

• Volunteer at an NSPL meet within the previous year of the competition date.

International Meets: Different meets will have different requirements for qualification, and qualification is achieved on an application basis. Requirements and steps to apply are found on the CANPL International Teams Webpage.