Off Season: Where Winning Begins!
It never fails, It's 10 
p.m., I log into my email and find a new letter from a Figure or Fitness competitor who is desperately in need of dieting advice 6 weeks out from a show! The majority of the time these are first or second time competitors who haven't taken the proper time in the off-season to plan their dieting, training and presentation strategy adequately. Obviously in crisis mode, I usually send them a reply kindly trying to get them to refocus on the improvements that need to be made and whether or not those improvements can be accomplished in the limited time left.
Although sometimes tough I usually have to break the news that it might be better to plan for a later show, 4-8 weeks down the line. Some listen, some move on, but the bottom line is that shows are won in the off-season and if you're in it to win it then you'll do your homework and present your best body ever through the efforts of a calculated off-season plan. Here are a just a few items I find important when working with competitors in the off-season.
1. Off-Season Should Start The Minute Your Last Show Ends
One of the most important aspects of competing is discovering your strengths and weaknesses. Competition, for the most part, is about competing with yourself to present the best package ever. Although the challenge truly lies within you, there are still the necessary elements of judging and critiquing that need to be examined. The solution to improvement is getting inside the minds of the judges.
There is no other time more advantageous for this than the competition itself. Take time to meet the judges before the show (usually at the competitors meeting) and ask them about the possibility of getting your score card along with critiques and reviews after the show. Most NPC shows will present you with this opportunity if you notify the judges before the show begins.
If appropriate, take time after the show to talk to a few of the judges (female judges in particular) and ask them about your body and how you can improve your placing next time. Ask them about your figure, your presentation and your polish. I've found that t
he judges I'm friends with are happy to offer constructive comments while you're still fresh in their minds. So many girls neglect to take advantage of this golden opportunity to find out exactly what needs to be worked on for the following year.
2. Be Practical and Choose Your Next Show Accordingly
If you placed low in your last show and don't feel like you deserved it, then get over it. Move on! You can't undo your placing but you can use it as fuel to help push you to achieve your best body ever! A great number of girls feel they were mis-placed or poorly judged, so they jump right on to the next show without making any improvements.
Now don't get me wrong, there are the select few who just need to tighten up and pull down a bit to achieve a better placing within the next few weeks, but for those who have placed very low it's best to reevaluate their body and put an off-season plan into place that will improve their placing a year later. In most cases it's better to be patient, talk to your coach or advisor and then prep an attack for the following year. By doing this you're able to take the time needed to really set the improvements in motion. For most structural improvements like symmetry, muscle tone and or better muscle quality, a good year of maturity is necessary.
If you're competing within the same state, and consequently in front of the same judging panel, then they will appreciate your efforts when you display your new and improved body on stage.
3. Get a Coach and Set Goals
After taking a little time to let the dust settle, start your off-season attack by finding a good coach or diet guru. This person is going to be your eyes for the next 5-9 months and should be very knowledgeable in contest preparation and Figure o
r Physique competition. There are several very good coaches out there and usually it's not about one being better than the other but instead finding the one you have chemistry with. Be honest with him/her about your goals, show them pictures of your last competition and then discuss it openly. A good coach will not sugarcoat your current look. Instead they'll be clear to point out your weaknesses and then devise a plan to turn those into strengths.
Good coaches usually will set up short, mid, and long-term goals. It's best to be very honest with your coach about your commitment to your off-season and you should be willing to compensate your coach accordingly. Having a financial investment in your future often helps motivate you to stay on-point and keeps you from deviating from the plan.
Don't be afraid to pay for good help! It's hard to come by and if your coach is good then your off-season plan will pay off when it's time to step on stage again. You really have to ask yourself, "How serious am I about winning?”
4. Take Pictures Regularly In Your Suit
If you've chosen the right coach, he or she will insist that you take regular pictures in your posing suit. I've found no better way to keep an individual conscious of his or her off-season appearance than the use of regular pictures. A good rule of thumb for taking off-season pics is every 3-4 weeks. This is just enough time to see subtle improvements while helping keep track of body fat, lean muscle and or muscle maturity.
Pictures have a funny way of keeping us honest. Let's face it, most girls use the off-season as an excuse for getting sloppy but when the goal is to improve the look and shape of your body. it's always best to limit body fat gain while making the necessary improvements. It's a good idea to let your training partner, significant other or spouse review your progress as well. They can probably see things you don't and will help you keep your mind and your training on target.
5. Work On The Details
Use the off-season as a time to work on details. Every division has different details involved in the presentation of a complete physique. Sometimes these details include; the look of your suit, complexion, hair and makeup, posing/walking, and sometimes even dental care. If you realize that your smile needs work or you skin needs improvement then figure it out in the off -season. Experiment with different moisturizers, tanning products and or exfoliants. A
ll these make up what we call "The Details" and, girls, everything is in the details!
Whether you’re a Bikini, Figure or Physique competitor, work on your walk, posing and or standing presentation. Study the pros and see what and how they're moving on stage. Find girls who have a similar structure, shape and symmetry then try and bring some of those into your look while adding your own unique flair!
For women, the sport is as much about femininity as it is condition and appearance so work on blending those together. Use the off-season to think about colors and looks that will compliment your unique style. Get prepared now so that you're not having to worry about it later.
Another important thing to think about during this time would be saving extra money. Let's face it, competing is expensive and it's better to save now than to stress about suits, shoes, tanning, gas, hotels and supplements during the 12 weeks you’re trying to focus on training and eating for success, right?
Off-season can be different for everyone but for those who want to win and not just compete, the off-season should be a time of calculated decision-making and training. It's often the girls who take the time to prep, plan and work accordingly who see the most significant improvements on stage the following year.
Where are you right now? Are you letting your off-season run you or are you running your off season with the right coaching, dieting and planning? I guess when you really think about it there really isn't an actual "OFF" season but just a change in focus which results in improvements. Don't miss the details, train hard, calculate wisely and remember planning, determination and patience are The Keys To Success!
Marina C. Garza is a former NPC National Level Fitness and Figure Competitor and the founder of The Protein Cookie Company – www.TheProteinCookieCompany.com – Dave Palumbo's favorite cookie!
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