Personalised Training Program
Programming is built around the division, the physique requirements of that class, training history, strengths and weaknesses, recovery, the contest timeline, and the gym and equipment you can actually use.
Specialised coaching
Bodybuilding Competition Prep Coaching
Professional contest preparation without the inflated price tag.
Preparing for a bodybuilding show requires more than simply dieting harder as show day gets closer.
TPC competition prep combines personalised training, nutrition, progress monitoring and structured adjustments to help you arrive on stage conditioned, prepared and confident — while managing the process as professionally and sustainably as possible.
Bodybuilding Prep Coaching
Standard weekly rate
$99 per week
Specialist competition preparation shouldn't automatically mean paying a premium simply because you're stepping on stage.
Bodybuilding Prep Coaching stays at $99 per week, including the 12-week minimum. How long prep runs is planned around your show date, at that same weekly rate. Complete Online Coaching is on a limited spring offer of $79 per week for the life of your training when you sign up this spring. Use code SPRINGSALE at checkout on Complete Online Coaching.
Who Is Bodybuilding Prep Coaching For?
This is for athletes preparing for a bodybuilding or physique competition, including divisions such as:
It suits:
- First-time competitors
- Returning competitors
- Natural bodybuilding athletes
- Tested and untested federation competitors, with coaching kept within professional scope
- Athletes who want structured contest preparation
- Athletes who need training and nutrition managed together
Coaching for Australian Bodybuilding Federations
The coaching approach can be adapted around the athlete’s chosen federation, division and competition date.
TPC can prepare athletes competing across a range of Australian bodybuilding federations, including ICN, Natural Bodybuilding Australia, IFBB pathways, WNBF Australia and ANB.
Federation names are referenced only to describe competitions athletes may participate in. The Performance Coach is not affiliated with or endorsed by these organisations unless explicitly stated.
What's Included in Contest Prep Coaching?
Competition Nutrition
Nutrition covers calorie targets, macronutrients, meal structure, food selection, hunger management, performance and body composition. Targets are adjusted as prep progresses.
This is coaching guidance within Phil’s scope as a nationally recognised sports nutritionist. It is not medical dietetics.
Weekly Check-Ins
Each check-in reviews body weight trends, physique photos, measurements where they are useful, training performance, energy, hunger, recovery, adherence and the feedback that matters that week.
Check-ins are weekly. As show day gets closer, check-in frequency and contact increase as required, including more physique photos, weigh-ins and feedback, so the package can be presented as well as possible.
Cardio & Activity Management
Steps, cardiovascular work, conditioning and total activity are adjusted from progress, rather than increased on an arbitrary schedule.
Physique Progress Monitoring
Decisions use several indicators together. Scale weight is one of them. Photos, measurements, training performance, energy, hunger and recovery sit alongside it.
Peak Week Planning
Peak week covers training adjustments, carbohydrate strategy, meal timing, recovery, show-day food planning and practical preparation.
TPC does not use dangerous dehydration, diuretics or extreme electrolyte manipulation as standard coaching practice.
Show-Day Preparation
Show day covers meal timing, pump-up strategy, schedule planning, a backstage checklist and the timing considerations of the federation you are competing in.
Posing Support
Posing is a specialist skill. Where required, TPC can recommend dedicated posing support while integrating that work into the overall prep timeline.
Prep Should Be Structured — Not Reckless
Contest preparation is demanding. The job of coaching is to keep the process structured: start early enough, preserve muscle, keep training quality where that is possible, and change the plan in steps.
That means avoiding unnecessarily aggressive dieting, protecting recovery, listening to athlete feedback, and making decisions from the evidence in front of us. The aim is to arrive ready without relying on last-minute extremes.
The goal isn't to make prep easy — contest preparation is demanding. The goal is to remove unnecessary suffering and poor decision-making from the process.
First Bodybuilding Show?
A first prep is easier to manage when someone walks you through the process before the hard weeks arrive.
TPC can guide first-time competitors through:
- Choosing a realistic show date
- Understanding the division
- The prep timeline
- Nutrition changes
- Training adjustments
- Check-ins
- Peak week
- Show-day logistics
- What happens after the show
Already Competed Before?
Prep coaching also suits athletes who have been on stage and want a clearer process this time.
That can mean a more structured prep, fresh programming, more objective decision-making, training and nutrition planned together, clearer communication, or simply a different coaching experience.
Coaching Doesn't End at the Final Pose
Getting to the stage is one part of the job. The weeks after the show need a plan too.
Post-show coaching covers a structured transition out of competition: gradual nutrition changes, appetite and hunger management, training recovery, what to expect from body weight rebound, and the return to productive offseason training. Psychological adjustment is handled within coaching scope.
Where physical or psychological concerns go beyond coaching, TPC will recommend appropriate healthcare support.
Who leads bodybuilding prep
Phil Janicki leads contest prep
Phil Janicki is founder and Head Coach of The Performance Coach. He has competed himself, and he leads bodybuilding prep coaching: training, nutrition and the decisions that carry an athlete from the start of prep through show day and the weeks after.
Phil is a qualified fitness professional and nationally recognised Sports Nutritionist. Plans are personal, then adjusted from check-ins rather than left as a static program.
View Phil’s ProfileBodybuilding prep questions
How much does bodybuilding prep coaching cost?
Bodybuilding Prep Coaching is $99 per week, the standard Complete Online Coaching rate, including the 12-week minimum. Prep length is planned around the show date at that same weekly rate. The spring rate of $79 per week applies to Complete Online Coaching when you sign up this spring and use code SPRINGSALE at checkout.
Does TPC provide posing coaching?
Posing is a specialist skill. Where required, TPC can recommend dedicated posing support while integrating that work into the overall prep timeline. TPC does not deliver specialist posing coaching.
Is The Performance Coach affiliated with bodybuilding federations?
No. Federation names are referenced only to describe competitions athletes may participate in. The Performance Coach is not affiliated with or endorsed by these organisations unless explicitly stated.
Do check-ins stay weekly through contest prep?
Check-ins are weekly. As show day gets closer, check-in frequency and contact increase as required, including more physique photos, weigh-ins and feedback.
Who leads bodybuilding prep coaching?
Phil Janicki, founder and Head Coach of The Performance Coach, leads bodybuilding prep coaching.
Enquire about bodybuilding prep
Tell us about the show, the division and where you are in prep. You can request Phil as your coach. There is no obligation to join.
Enquire About Bodybuilding Prep