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competition
prep
Highly dedicated individuals only need apply
Thinking of competing? BCC has helped many clients to stage success in many different federations and divisions. Competing is a challenging and rewarding process and will be sure to teach you something about yourself that you didn’t know before.
It will teach you the utmost discipline and how to bring your very best version of your physique to the stage!
Please note:
There is a minimum term of 32 weeks for competition prep which encompasses 4 weeks out from chosen competition to ensure adequate starting position before competition phase, 24 weeks of competition prep and a 4 week reverse diet recovery phase.
Before deciding to compete it is important that you consider the below recommendations:
Things to Consider before starting Competition Prep:
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Have you been training long enough to be competitive in the field that you want to compete in?
Building muscle takes time and consistency, ensuring you have dedicated to a long enough muscle growth phase is important before starting a competition prep phase.
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Choosing a federation, a division and a competition date. Is it a realistic time frame?
Competition dieting phases can start from as far as 25 weeks out from show date depending on the individual.
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What does your calendar year look like?
Are there business trips away, weddings, events, holidays etc that will make it hard for you to be compliant? This can effect your result massively if you are unable to control the variables. There is always next year!
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Do you have a good relationship with food?
If not then don’t consider competition prep until this is sorted. Dieting phases can be long and sometimes restrictive. ️The ability to follow a nutrition plan compliantly and track your food is vital. Before staring a prep you must first demonstrate that you can follow a plan well and be coherent.
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Do you have a good support network?
Those you surround yourself with will effect your progress. Comp prep is hard, it is very handy to have supportive people in your corner.
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Do you have a high stress job or are you required to work a lot of hours?
Comp prep takes a lot of your time in both the gym and the kitchen and you still need to be able to perform at the workplace when you are in a calorie deficit.
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Do you have a good work ethic and love for training?
Imagine being tired and hungry with low energy levels and still trying to improve/maintain your strength. This can be very challenging but also rewarding!
If after considering the above you are keen to know more then read on!
Otherwise we recommend starting with our coaching service to set the foundations required for competition prep!
What's involved in the BCC Competition Prep Service?
Step 1
You will be sent out an online questionnaire to gather extensive lifestyle information and to complete short and longer term goal setting.
Step 2
75 min online initial consultation to discuss in further detail our short and long term goals and strategies to achieve these goals. We dive deeper into your past and current relationship with food. We discuss what foods you like and dislike as well as education around food selection and meal timings including pre and post workout. We discuss your past and present training experience as well as what time of day you will be training and/or doing cardio or other exercise and why. We discuss what equipment you have available to you to determine the best exercise selection for your new training plan. The purpose of this initial consultation is to paint the entire picture of your current situation and to educate you on how we are going to move forward towards your goals.
Step 3
75m online consultation to deliver your macro plan with an example eating day as well as your new training plan. We will first go over your eating plan as to why certain foods are selected and educate you on how to make appropriate changes of food sources to your plan. You will also be emailed an info guide to help with suitable choices to swap foods in and out of your plan which detail things like micro nutrient value and fast or sustained release carbohydrates etc.
You will be emailed a link to an app called Trainerize in which the training program will be constructed with all the videos filmed by myself. We also link My Fitness Pal in to track our nutrition through the Trainerize app.
We will then unpack your training program starting with explanation of exercise selection and education around warm up’s and mobility, sets, reps, tempo, rest periods, recovery etc. The purpose of this second consultation is to make sure you are clear and comfortable with your new eating and training plans.
And of course we talk about nutrition!
We discuss macro and micro nutrients and how to track these on the software.
Wholefoods vs flexible/processed foods and strategies on how to manage these ratios.
Food preparation and recommendations on where to buy the most quality meat and produce.
Energy expenditure including how to work out baseline calories, surplus, deficit pathways etc.
Hydration
Digestion
Supplements
Nutrition Plan
This is done through Chronometer professional where we have the ability to monitor more than just macronutrients. We ensure you hit your micros and minerals such as:
Vitamins A - K.
Mineral panel e.g. sodium/potassium ratio, magnesium, iron, calcium etc.
Fibre
Electrolytes
Water
Training Plan
These are designed in 5 week blocks. Each Mesocycle has a specific goal focus and designed personally with exercises that suit your body type and align with your goals. The training program will likely have some or all of the following styles of training and this may vary in each mesocycle:
Strength
Hypertrophy
Conditioning
Plyometrics
We use progressive overload to ensure we are improving in the 5 week blocks whilst perfecting the movement patterns. After the 5 weeks you will be designed a new training program and the exercise selection will again depend on our goal for the next cycle.
Aerobic
Core
Mobility and dynamic movement
Stretching
Step 4
30 min follow up call after week 1 to review and discuss your progress.
Step 5
Follow up
30 min follow up call after week 2 to review and discuss your progress.
After completion of 3 week initial block we switch to online correspondence check every 2 weeks to review and implement any necessary changes. From 20 weeks out from chosen competition check in’s will be weekly to ensure upmost precision with bringing desired results to stage. For those local to Townsville skinfold measurements will be conducted fortnightly at World gym Townsville. For those not local other reliable body composition methods will need to be utilised. E.g. dexa scan.
Step 6
How much does BCC Competition Prep cost?
Onboarding (all inclusive)
$275.00
Ongoing Coaching Fee via Direct Debit
$75.00 per week
This Includes:
75min consultation #1
Personalised training and nutrition programs created
75min consultation #2
Your subscription on the nutrition app and full ongoing nutrition support
Personalised training programs written up every 5 weeks
Your login for the extensive online exercise library
The ability to send videos of exercise for critique and feedback. (Please allow 1 day response time for this)
Fortnightly online correspondence, then weekly online correspondence from start of comp prep phase
Detailed Peak week plans for the week(s) leading up to your competition(s)
Full 24/7 access to your coach via email/messenger with anything related to the prep.
(Please allow 1 day response time to any questions/queries.)
Other Considerations:
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Show Day
Depending on the competition location your coach may or may not be able to attend in person. However all Townsville local shows will be attended by your coach and you will have full support on your competition day. This includes help with pumping up and posing practice on the day.
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Posing and Presentation
️Posing and presentation practice is not included and will have to be arranged separately. Ignite PT may or may not be able to help with this depending on availability and also what federation and category you chose to compete in.
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Beauty and Clothing
️Hair, makeup, bikini’s, posing trunks. Ignite PT will advise on this
and the best places to arrange.
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Reverse Dieting
Post competition you will have continued full support with your reverse diet and training. This still may require weekly correspondence.