Competition Diva | Training

New Program!

6 weeks Hardcore Solution training (one on one) for $155.00.

Limited positions available, buy your program now before all the slots are filled



Events

Competition Training

Workouts should be of the highest priority, next to your eating and meal timing. Become a creature of habit and try to schedule your workouts for the same time everyday. Time for working out can be an issue to some, but if you make it a habit like brushing your teeth, you will soon find that you feel "off" if you miss a workout.

If you are pressed for time and absolutely can't make it to the gym, try this circuit:

Doing this helps you get a great workout in and burn some calories, too. Don't make a habit of not getting into the gym, but when in a crunch, this will help you reach your goals.

Pre-competition training is usually a 4-6 day split, with lots of cardio thrown in there. A typical week looks something like this:

Of course, this can change depending on the person, goals, body type, parts that need to be brought up, and on and on.

During pre-competition training there is usually 12-15 sets per body part, starting with light weights to warm up, then going into heavy sets for muscle growth. Don't let anyone tell you that you need light weights to cut up! This is FALSE!

The last week before competition, I might have a client do lighter sets, but that is the only time. If your legs are big and fat, do not make the mistake of trying to go lighter with the weights. The more muscle you build in your legs, the smaller they will get, provided your diet is spot on. I can't emphasize this enough!

Cardio

The amount of cardio is different for every person, as well as the type of cardio. Some girls are in a time crunch before the competition and have to do 2 to 3 hours a day of cardio. A couple of my girls do NONE.

What is important is the level of leaness on stage. Of course you don't want to go on stage in your expensive suit and super high hooker heels, and be fat! But you also don't want to go on stage looking like a skeleton.

Even though it does differ for every person, most do have to do cardio because women are usually bottom heavy, and cardio along with diet is one of the most effective ways to burn the fat off.

I prefer the treadmill and stepmill for my clients. The treadmill along with alternate walking and jogging helps to completely reshape the legs and saddlebag areas. It also builds up the calves and tightens the glutes. The stepmill is great for the "droopy" butt that some women have. Climbing for 45 minutes on the stepmill will help to lift and tighen the glute/hamstring tie-in. This gives a great shape to the legs and butt without the "butt smiley" that breaks up the smooth lines.

The last month before a competition, the cardio usually increases drastically with twice a day cardio at 45 minutes each session. This doesn't include the weight training. Some women, unless they have a treadmill at home, must go to the gym 3 times a day! That's okay, though, because as long as you have the dreams, drive, and dedication, it will not be an issue.

Don't let the thought of all this training scare you away if a competition is something you really want to do. Yes, it will be challenging, but that's what this is about: challenging yourself to do something you've never done before, taking your body to the next level, and finding out just how strong you actually are.

Content © 2008 Rebekah Bentley of Competition Diva

Website © 2008 Kelly Yonkers, Jared Sartin, & David Millar

This site has been designed using standard XHTML 1.0 and CSS and includes hCard markup to maximize accessibility. If you have trouble accessing portions of this website, contact the webmaster.