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Competition Prep: Competition
prep.
Over ten years of prep experience and hundreds of top-three placings worldwide. We coach first-timers through to IFBB and PCA Pros, in every class.
IFBB Pro cards
Earned by Team CJM athletes on the world's biggest pro stage.
PCA Pro cards
Including our founder, Josh McHale.
Top-three placings
Across every class we coach.
Of first places
From first-timers and seasoned athletes alike.
Team CJM · On stageYour best physique, on the day
Off-season
or prep.
We've got you.
Our coaches will help you bring your best physique to your next show. That might mean working together through a longer off-season to build as much as possible, or taking the reins at the start of prep to pull you into your best condition for your federation and class criteria.
Not sure what you need? That's what the consultation call is for. We'll look at where you are, where you've been, and put together a plan of action.
- 3 IFBB Pro cards and 9 PCA Pro cards
- Hundreds of first places from our team
- Over 300 top-three placings across all classes
- A supportive team of athletes behind you
- Known for being caring, compassionate coaches
Every class
Find your
class.
Each class is judged differently, so each prep is built differently. Here's what we focus on in each.
Class 01 / 05
Bikini
- The look
- A balanced, athletic shape: rounded glutes and shoulders, a small waist and a soft, feminine look. Conditioning is lean but never hard, and presentation and posing carry real weight.
- Where we focus
- Glutes and hamstrings, shoulder roundness, waist control, posing transitions and stage walk.
Class 02 / 05
Figure
- The look
- More muscle and more detail than bikini: a wide V-taper, capped delts, a defined back and separated legs, judged through the quarter turns.
- Where we focus
- Width and back detail, delt caps, leg separation, symmetrical quarter turns.
Class 03 / 05
Wellness
- The look
- The lower-body-led class: fuller glutes and thighs paired with a lean, athletic upper body. Built for women who naturally carry more muscle below the waist.
- Where we focus
- Lower-body fullness, upper-body balance, conditioning that keeps the shape round.
Class 04 / 05
Men's Physique
- The look
- Judged in board shorts, so the upper body leads: wide shoulders, a tight waist, a full chest and arms, sharp abs, and the stage presence to sell it.
- Where we focus
- Shoulder width, waist size, abdominal detail, front and back poses, confidence on stage.
Class 05 / 05
Bodybuilding
- The look
- Maximum muscle with balance and condition: size, symmetry, density and the full set of mandatory poses. Prep here runs the longest and the leanest.
- Where we focus
- Off-season mass, bringing up weak points, mandatories, peak conditioning.
The road to stage
How prep
works.
Prep isn't twelve weeks of dieting. It's a cycle of improving, peaking and improving again, and we coach every part of it.
- 01
Start hereConsultation
We look at your experience, your current physique and your latest stage physique if you've competed before. We talk through the classes and federations you're targeting, then put together a plan of action.
- 02
Improvement phaseOff-season
The phase where shows are really won. A longer off-season means more time to build muscle, bring up weak points and arrive at prep in your best shape.
- 03
Dieting to stagePrep
We take the reins and pull you into the best condition possible for your federation and class criteria, adjusting training, nutrition and cardio week by week.
- 04
Final detailsPeak week & show day
Check-ins become more frequent as the show approaches, so every detail is dialled in when you step on stage.
- 05
What's nextAfter the show
A controlled return from stage condition, then a review of what you brought and a plan for the next improvement.
Federations
Whichever
stage you choose.
Our athletes compete across tested and untested federations, from regional qualifiers to the pro stage. We'll help you pick the right one on your call.
- PCAPhysical Culture Association
- IFBB Pro LeagueInternational
- NPC WorldwideIFBB Pro qualifier
- NABBANational Amateur BB Assoc.
- UKDFBADrug-free federation
- WBFFWorld Beauty Fitness & Fashion
- UKUPUK Ultimate Physiques
- 2 Bros ProEvents
- NFM UKNatural Fitness Models
- + moreAsk on your call
In their words
Year on year
progress.
He genuinely helps me strive to be my best self every day. I am motivated and encouraged by that. He has invested in me as a person and we have worked together to achieve my results.
He's helped me progress year on year, down to his coaching style and his knowledge. He's patient, understanding and listens.
Join #TeamCJM
Your next show
starts here.
We're taking on new clients for off-season and prep. Apply now and we'll book your consultation call.