President: Anthony Warren 09 405 3867
Secretary: Brian Froggatt 09 439 6360
January 2017 Newsletter
Welcome to 2017, we hope everyone enjoyed some well-earned time off to recover and relax and are ready to train
for another year of personal bests and competitions. December ended with Northland bringing home many medals
from Asia/Oceania and Josh Cooke winning gold at the Special Olympics.
Membership is due now, to compete at Northland Champs or onwards you must be a member and the fees
include NZPF membership. We will have registration forms at the novice comp or to register on line and see payment
details visit: onlinhttp://www.sporty.co.nz/northlandpowerlifting/Registration-Entry-Forms
Rule changes: to compete at the Northland Champs (20th May) you must compete in at least one Novice
competition each year, however if you competed at Nationals last year you are not required to compete at a Novice
competition.
Also: the weight class rule will be applied at both National Powerlifting Championships and National Bench Press
Championships. This means that the weight class that you compete in at either your Provincial or Regional
Championships and qualify for Nationals will be the weight class that you will need to nominate on your entry form for
Nationals.
And a reminder – a lifter is unable to change weight classes on the day of the contest. A lifter is required to compete in
the bodyweight and age class they specified on their entry form and qualified in accordance with the participation rules
and qualifying standards.
Tips for novice lifters – preparing for a comp
Even if you don’t think you want to compete seriously, entering a competition is well worth the nerves as an
opportunity to test yourself in a safe environment, meet other lifters, get some tips and they can be a great motivation
to train. For a novice comp you don’t have to do anything differently, you can treat it as just another training day where
you do weights you are confident with or you can test your one rep max. Once you have a comp or two under your
belt or decide that you want to take it more seriously, here’s a few tips to help you to prepare:
practice the calls (have your buddy or coach call for you):
- squat: knees locked when ready to squat … “squat” … & locked again after … “rack”
- bench: spotter assists you to unrack, elbows locked … “down” … bar must stop on your chest … “press” …
elbows locked … “rack”
- deadlift: in your own time, once standing straight with bar at hips … “down” … lower the bar nicely
de-load for recovery. Some powerlifters finish their heavy deadlift training 10 days before the comp, squats 7 days
before and bench 5 days before, and spend this time stretching & moderate exercise. Others might train at 50-65%
with reduced reps, few or no assistance exercises, it depends on what works for you.
Heavy walkout for squat. Load the bar with more than you are planning to lift & practice stepping out from the rack,
stand for a couple seconds & re-rack. This gets you confident moving with the weight & prepares you mentally for the
heavy weight on your back.
Read the rule book so you know what to expect and don’t be afraid to ask questions on the day.
Good luck for 2017
2017 northland CALENDER
(Some events may change due to date clashes or reasons beyond the association’s control)
18 February
Novice 3 Lift and Bench Press – Whangarei
(Kensington Fitness Centre, Whangarei)
18 February
Novice 3 Lift and Bench Press – Kaitaia
(Kohatu Fit, Kaitaia)
25 March
Novice Bench Press contest - Dargaville
(Brian’s Gym, Dargaville)
8 April
Novice 3 Lift and Bench Press Contest - Kaitaia
(Club Physical, Kaitaia)
22 April
Northland Provincial Powerlifting Championships & AGM – Kerikeri
(community Fitness, Kerikeri)
20 May
Northland Provincial Bench Press Champs - Kaitaia
(Brian’s Gym, Dargaville)
10 & 11 June
North Island Regional 3 Lift & Bench Press Champs – Auckland
Equipped and Classic (location to be advised)
1 July
Novice 3 Lift and Bench Press - Kaikohe
(the Mill Gym, Kaikohe)
14-18 August
National Classic Powerlifting Champs – Dunedin
(Dunedin Events Centre)
Tba October
National Bench Press Champs – Whangarei
Equipped and Classic (date/location to be advised)
28-29 October
National Equipped Powerlifting Championships – Auckland
(NZ Fitness Expo, Greenlane)
28-29 October
NZ Powerlifting Record Breakers – Auckland
(NZ Fitness Expo, Greenlane)
11 November
Tink Matich Memorial Bench Press Champs – Dargaville
(Brian’s Gym, Dargaville)
December
Oceania/Asia Powerlifting & Bench Press Champs
Gear requirements: Always bring a pen.
Knee length socks for deadlift must be worn at ALL competitions.
Singlet (soft suit) to be worn at Northland Champs.
North Island and National Championship: NZPF approved singlet, belt, shoes, knee sleeves, wrist wraps –
approved gear list is available on NZPF website.