Category Archives: Exercise

Contest-prep-success-guide-7

Contest Prep Success Guide

Contest-prep-success-guide-7
Contest-prep-success-guide-

 

CONTEST PREP SUCCESS GUIDE
CONTEST PREP SUCCESS GUIDE
Contest Prep Success Guide Book, Back Cover
Contest Prep Success Guide Book, Back Cover

 Click Here to Order NOW

  • CONTEST PREP
  • SUCCESS GUIDE
  • Northwest competitor preparation resource guidebook for
  • Bodybuilding, Figure, Fitness, Bikini, Physique, & Classic Physique
  • Competitions in the Northwest
  • DO YOU WANT TO COMPETE BUT DON’T KNOW WHERE TO START?Get the info and resources you need or the find out where to get it.
  • INCLUDES:
  • Resource directory listing links
  • Event schedules & links
  • Checklists
  • Tricks
  • Tips
  • and much more..

JEREMY WILLIAMS, Promoter, Judge, Coach, Competitor, Publisher. Williams Productions NW Fitness Magazine

Available in: Printed Paperback Book & Digital eBook

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Digital eBook – Contest Prep Success Guide – eBook digital download. 1.99

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Paperback Book – Contest Prep Success Guide – eBook digital download. $ 9.99

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Digital eBook – GET ON POINT – 8 WEEK TOTAL BODY TRANSFORMATION PROGRAM – 264-page Digital book (ebook version) – A balanced approach to transforming your body & maintaining new levels of HEALTH, FITNESS & ENERGY. By Jeremy Williams – $14.99

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Paperback book – GET ON POINT – 8 WEEK TOTAL BODY TRANSFORMATION PROGRAM – 264-page Paperback book – A balanced approach to transforming your body & maintaining new levels of HEALTH, FITNESS & ENERGY. By Jeremy Williams $29.99

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Additional daily program support for the: GET ON POINT – 8 WEEK TOTAL BODY TRANSFORMATION PROGRAM – You will receive 8 weeks worth of additional info for each day of the program. 56 extra emails with extra explanations, demonstrations, motivation, inspiration, and to answer common questions at critical points. [$9.99 per month x 8 weeks (2 months) = $19.98]

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Get On Point Bundle Package – Set yourself up for success with the Get On Point Bundle package. Includes: Get on Point Paperback and digital ebook as well as the additional daily program support.  $64.96 -10%  bundle package discount. You save $6.50. Get On Point Bundle Package = $58.46

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Contest preparation coaching: Bodybuilding, Figure, Fitness, Bikini, Physique, Classic Physique.  Presented by Jeremy Williams

Contest Prep coaching. Paid in full option. All inclusive – Contest prep coaching for a show within a 12-month time frame. Assessment, goal evaluation, custom meal plan, custom resistance training plan, custom cardio plan, posing guidance, custom peaking guidance, weekly assessments, consultations & updates, available for daily questions via phone, text, email. Post contest nutrition/training plan included. This package includes the Posing membership at no extra charge for the duration of the contest prep your being coached for under this package. 599.00  Click Here to REGISTER NOW


Contest Prep coaching – Monthly coaching fee option. All inclusive – Contest prep coaching for a show within a 12-month time frame. Assessment, goal evaluation, custom meal plan, custom resistance training plan, custom cardio plan, posing guidance, custom peaking guidance, weekly assessments, consultations & updates, available for daily questions via phone, text, email. Post contest nutrition/training plan. This package includes the Posing membership at no extra charge for the duration of the contest prep that you are being coached for under this package. $199/month 199.99 Click Here to REGISTER NOW

Consultation / Assessment / Evaluation / Initial custom program / Private posing coaching session 49.99 Click Here to REGISTER NOW

Contest Prep seminar (An overview of the elements of contest preparation) Includes posing class practice. outlining the various aspects of competing in a: Bodybuilding, Figure, Fitness, Bikini, Physique, Classic Physique competition. A deeper look into what it takes to do well at competition  Click Here to REGISTER NOW

This seminar will give you knowledge, insight and a new perspective on many elements relevant to physique type competition preparation. It is my intention that with this newly gained wisdom, you will have a broader-based understanding with more depth to better manage your bodies in a safe predictable manner.

  • DATE / Time / Location: Check registration page for the list of upcoming dates, time & locations.  Click here to view registration page.
  • What are all the elements of contest preparation?
  • What class should you do?
  • What resources are available to me?
  • What are the various contacts and experts in the NW that can assist me and the differences?
    • events / promoters
    • trainers
    • diet / nutrition
    • posing
    • judging
    • contest prep coaches
    • suits
    • contest tanning
    • photography
    • sponsorships
    • teams
    • hair
    • make/up
  • What are the various expenses involved with competing?
  • How much time do I need?
  • Exercise program design & monitor
  • Posing, elements of competing, hiding weakness, showcase strengths
  • Peaking for the show….final weeks, final week, final days, the day of competition, (diet, training program)
  • Optimal: 4-5 mo pre-contest, & 1-2 mo post contest diet coaching.  No less than 3 months unless we talk about it and approved. No discounts for less prep time, its actually more work on both of our parts.Learn skills and various tools to properly assess and make an unbiased self-evaluation of the changes you will need to make in your physique to be contest ready.
  • Manage your offseason diet and training with the purpose of optimizing organ functions, hormone balances and in turn muscular gains and fat loss.
  • Set yourself up for a successful pre-contest diet that empowers you with the knowledge and ability to effectively manage sticking points. Learn multiple interventions to break through these sticking points.
  •  What should you be doing 6 weeks out? 3, 2 & 1 week out, as well as the day of the show.
  • Learn what you should be doing those last days of contest prep in terms of diet, training, and hydration.
  • Following the contest, you should be able to properly assess many metabolic functions and have a systematic plan to restore any imbalances and deficiencies.
  • Design weight training & cardiovascular training programs to coincide with various phases of your diet.
  • Posing tips and guidance
  • Learn how to peak right every time without the use of diuretics and dramatic fluid shifts, drastic and unsafe, electrolyte imbalances.
  • Take the guesswork out of “Carb loading”

Click Here to REGISTER NOW


Open posing class/practice: $25  DATE / Time / Location: Check registration page for the list of upcoming dates, time & locations.  Click here to view registration page.


Posing membership – $74.99 per month. 4 posing classes per month DATE / Time / Location: Check registration page for the list of upcoming dates, time & locations.  Click here to view registration page.

 


8 Week Transformation program and online coaching

A personal exercise program to fit your daily routine and lifestyle. this includes resistance training as well as cardiovascular training.  Custom nutrition & supplement program to fit your unique needs and goals.

To successfully maintain continued progress and overcome sticking points, there will be weekly official check-in/assessments communications via digital assessment questionnaires and email communications.

During the eight-week transformation program, you will have 24/7 email support to communicate your questions and concerns.

After you register, I will send you an assessment/ evaluation/questionnaire form to gather info about you, begin email communication, and design your custom program and get you started.  Click Here to REGISTER NOW

$199


Online Coaching – 3 Months

A personal exercise program to fit your daily routine and lifestyle. this includes resistance training as well as cardiovascular training.  Custom nutrition & supplement program to fit your unique needs and goals.

To successfully maintain continued progress and overcome sticking points, there will be weekly official check-in/assessments communications via digital assessment questionnaires and email communications.

During the 3-month online coaching program, you will have 24/7 email support to communicate your questions and concerns.

After you register, I will send you an assessment/ evaluation/questionnaire form to gather info about you, begin email communication, and design your custom program and get you started.  Click Here to REGISTER NOW

$289


Online Coaching – 6 Months

A personal exercise program to fit your daily routine and lifestyle. this includes resistance training as well as cardiovascular training.  Custom nutrition & supplement program to fit your unique needs and goals.

To successfully maintain continued progress and overcome sticking points, there will be weekly official check-in/assessments communications via digital assessment questionnaires and email communications.

During the 6-month online coaching program, you will have 24/7 email support to communicate your questions and concerns.

After you register, I will send you an assessment/ evaluation/questionnaire form to gather info about you, begin email communication, and design your custom program and get you started.  Click Here to REGISTER NOW

$549


Online Coaching – 12 Months

A personal exercise program to fit your daily routine and lifestyle. this includes resistance training as well as cardiovascular training.  Custom nutrition & supplement program to fit your unique needs and goals.

To successfully maintain continued progress and overcome sticking points, there will be weekly official check-in/assessments communications via digital assessment questionnaires and email communications.

During the 12-month online coaching program, you will have 24/7 email support to communicate your questions and concerns.

After you register, I will send you an assessment/ evaluation/questionnaire form to gather info about you, begin email communication, and design your custom program and get you started.  Click Here to REGISTER NOW

$999


Supplement Starter Package (Thermogenic fat burner, appetite suppressant, energy, mental clarity, protein supplement) By Altered Image Supplements

  • Thermo-Alert (retail value $24.99)
  • Stamina-Elite (retail value $24.99)
  • Gourmet Blend Protein Powder – 2-pound Chocolate flavor (retail value $29.99)
  • Gourmet Blend Protein Powder – 2-pound Vanilla flavor (retail value$29.99)

Total retail value = $109.96
Your price with 25% off starter package discount = $82.47  (You save $27.49)

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$82.47 


Maintenance protein package 

Three bags of Gourmet Blend Protein Powder (2 pounds per bag. Total =  6 pounds)
Flavor options (chocolate or vanilla ) By Altered Image Supplements

  • 3 chocolate
  • 3 vanilla
  • 2 chocolate 1 vanilla
  • 2 vanilla 1 chocolate

Total retail $29.99 per bag value for qty of 3 bags = $89.97

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Your price with 10% off maintenance protein package discount = $80.97  (You save $9)


Thermo-Alert (retail value $24.99) By Altered Image Supplements

Thermogenic fat burner for boosting energy levels, raising your metabolism

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$24.99


Stamina-Elite (retail value $24.99) By Altered Image Supplements

Train harder, longer, more focused, and recover faster.

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$24.99


Gourmet Blend Protein Powder – 2-pound bag (retail value $29.99 per bag) By Altered Image Supplements

  • Promotes lean muscle & strength
  • Supports recovery
  • Mixes well & Tastes great

Flavor options (chocolate or vanilla )

Click Here to Order NOW

$29.99


 

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Jeremy Williams- Bodybuilder

Three Sets to Success

3 SETS TO SUCCESS        Jeremy Williams Exercise Program

 

Williams Program Basic Weight Training Guidelines

 

  1. Train each body part once a week with intensity (to failure).
  2. 3-6 sets per body part
  3. 1-3 sets per exercise
  4. 1-6 exercises per body part
  5. Train each set to failure
  6. Train with good form
  7. Do not do movements that hurt a pre-existing injury

 

Bodypart workout template example

 

Warm up set  20-40 reps

Exercise # 1

1-2 sets

12-20 reps

 

Exercise # 2

1-2 sets

8-12 reps

 

Exercise # 3

1-2 sets

3-8 reps

 

Mon Tue Wed Thu Fri Sat Sun
Quads

Calves

Chest

Abs

Back

(Upper & lower)

Hams

Calves

Shoulders

(Delts & Traps)

Biceps

Forearms

Triceps

abs

Mon (Quads & Calves)

 

Quads

 

Note – Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

 

Warm up set #1 – Squats – Rep range 15 – 20 – Squats Wide stance

Warm up set #2 – Squats – Rep range  8 – 15 – Squats Close stance

Warm up set #3 – Squats – Rep range  1 – 8 – Shoulder width stance

 

Stretch Legs

 

Working Set #1 – Rep range 1 – 8 – Squats –  Shoulder width stance

Working Set #2 – Rep range 1 – 8 – Squats –  Shoulder width stance

Working Set #3 – Rep range 8 -15 – Squats – Squats Close stance

Working Set #4 – Rep range 15 -20 – Squats -Squats Wide stance

 

Calves

Warm up set #1 – Standing calf raises

Warm up set #2 – Standing calf raises

Warm up set #3 -Standing calf raises

 

Working Set #1 – Rep range 1 – 8 – Standing calf raises –  Toes straight

Working Set #2 – Rep range 1 – 8 – Standing calf raises –  Toes straight

Working Set #3 – Rep range 8 -15 – Standing calf raises – Toes out

Working Set #4 – Rep range 15 -20 – Standing calf raises -Toes in

 

Tue (Chest & Abs)

Chest

 

Note – Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

 

Warm up set #1 – Bench Press – Rep range 15 – 20 – Close grip

Warm up set #2 – Bench Press – Rep range  8 – 15 – Wide grip

Warm up set #3 – Bench Press – Rep range  1 – 8 – Shoulder or mid  grip

 

Stretch chest, shoulders, and triceps

Wed (Back)

Bent over rows

 

Thu (Hamstrings & Calves)

Straight leg deadlifts

Standing calf raises

 

Fri (Shoulders (Delts & Traps)

Side lateral raises

Front lateral raises

Rear lateral raises

Shrugs

 

Sat (Biceps & Forearms)

Curls

Wrist curls

Reverse grip wrist curls

 

Sun (Triceps)

 

Overhead tricep extensions

 

Examples of weekly body part groupings

 

7 days/week program option

Day 1 Quads, Calves

Day 2 Chest

Day 3 Back

Day 4 Hams, Calves

Day 5 Shoulders

Day 6 Biceps

Day 7 triceps

 

6 days/week program option

1 Day off per week. You may adjust where your “Off day falls depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps

Day 6 Triceps

 

5 days/week program option

2 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps, Triceps

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Triceps

Day 3 Back, Biceps

Day 4 Shoulders  (deltoid, trapezius)

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Shoulders (deltoid, trapezius)

Day 3 Back

Day 4 Biceps, Triceps

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back, Biceps

Day 4 Triceps, Shoulders (deltoid, trapezius)

 

3 days/week program option

4Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest, Triceps, Shoulders (deltoid, trapezius)

Day 3 Back, Biceps