Products / Services
Category: Exercise
Contest Prep Success Guide
- 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
Digital eBook – Contest Prep Success Guide – eBook digital download. $ 1.99
Paperback Book – Contest Prep Success Guide – eBook digital download. $ 9.99
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
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
Contest Prep coaching – Monthly Contest Prep Coach. In person and or remote coaching, via phone and email. Monthly Coaching. 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. $ 199.99/month Click Here to REGISTER NOW
Discounts for prepayment on multiple month coaching packages as follows:
- Contest Prep Coach. In person and or remote coaching, via phone and email. 2 months $ 389.00
- Contest Prep Coach. In person and or remote coaching, via phone and email. 3 months $ 569.00
- Contest Prep Coach. In person and or remote coaching, via phone and email. 6 months $ 1,099.00
- Contest Prep Coach. In person and or remote coaching, via phone and email. 12 months $ 1,999.00
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 $49.99 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”
$49.99 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.
Total Body Transformation Kit- Phase One – Protein and Detox/Cleanse Kit – Plus free bonus items: – Altered Image Supplements – (Kit includes: 2lbs Chocolate Protein Powder, 2 lbs Vanilla Protein Powder, Max Detox,Coolon Sweep, Chlorella, Thermo-Alert, Printed and digital copy of the book “Get On Point”, 12 issue digital subscription to NW Fitness Magazine, One single printed issue of NW Fitness Magazine. $ 150.00
Gourmet Blend Protein Powder – 2-pound bag. By Altered Image Supplements Promotes lean muscle & strength Supports recovery Mixes well & Tastes great Flavor options (chocolate or vanilla ) $ 39.99
Thermo-Alert By Altered Image Supplements Thermogenic fat burner for boosting energy levels, raising your metabolism $ 29.99
Stamina-Elite By Altered Image Supplements Train harder, longer, more focused, and recover faster. $ 29.99
NW Fit Club – Join Free -Subscribe to receive articles, tips, reminders, and videos, via email from Jeremy Williams: Health, fitness, nutrition, meal prep, cooking, training, motivation, and success principles. 0.00
Three Sets to Success
3 SETS TO SUCCESS Jeremy Williams Exercise Program
Williams Program Basic Weight Training Guidelines
- Train each body part once a week with intensity (to failure).
- 3-6 sets per body part
- 1-3 sets per exercise
- 1-6 exercises per body part
- Train each set to failure
- Train with good form
- 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