Competition Prep Training
Compete.
Win.Repeat.
Relentlessly.
16wk
Full Prep Cycle
3Tracks
Available
PeakWeek
Protocol Included
Meet-Day
Coach Support
What Is It
Peak When
It Counts Most.
16-Week Prep Structure
Wk 1–4
Base Building
Establish peak-phase volume baseline, correct movement deficiencies, and build work capacity for the intensity ahead.
Wk 5–10
Accumulation
Progressive volume increase across primary and secondary competition lifts or physique muscle groups.
Wk 11–14
Intensification
Volume reduces, intensity increases. Weights approach competition maxes. Neural adaptation maximized.
Wk 15
Peak Week
Deload protocol with strategic carbohydrate loading, sleep optimization, and competition-day simulation.
Wk 16
Competition
Coach support through warm-up protocol, attempt selection, and post-competition recovery plan initiation.
Why It Works
The Science Behind The Results
Periodized Peaking
Every prep cycle follows proven periodization principles — volume, intensity, and specificity phases that build to an exact peak on your competition date.
Competition-Specific Coaching
Programming is built around the specific demands of your discipline — powerlifting, bodybuilding, or athletic performance — not generic fitness.
Peak Week Protocol
The final week before competition is where most athletes fail or succeed. Our evidence-based peak week protocol maximizes performance and presentation on the day.
Coach Support On The Da
TOG coaches are available for competition-day support — warm-up protocols, attempt selection, and real-time coaching through every attempt
Competition Tracks
Choose Your Arena..
Track A
Powerlifting
- Athletic Performance
- Meet-day simulation sessions
- Weight class management
- Attempt selection strategy
- Real-time coaching on competition day
Best Results
Track B
Physique / Body Comp
- Shredding + peak week protocol
- Stage presentation coaching
- Posing practice sessions
- Peak week nutrition strategy
- Full 16-week prep programming
Track C
Athletic Performance
- Sport-specific peaking
- Speed, power, endurance testing
- Deload & taper protocols
- Pre-competition mental prep
- Post-competition recovery plan
Who It's For
This Class Is For You.
Are competing for the first time and need expert guidance
Competing without a structured prep is like showing up to a final exam without studying. We eliminate that risk.
Are an experienced competitor who has plateaued
If you've been competing but not improving, your programming or peaking strategy needs to evolve. Let us rebuild it.
Have a competition date and need a precise countdown
We build backwards from your competition date to create a periodized schedule that peaks you on the day — not the week before or after.
Want to compete in powerlifting, physique, or athletics
Our three prep tracks cover all major competition disciplines with sport-specific methodology.
Take competition seriously and want a serious coach
If you're going to get on the platform or the stage, you deserve preparation that matches your commitment.
FAQ
Common Questions
When should I start a competition prep?
Do you coach nutrition during prep?
Can I train for a competition while working full time?
Do you coach remote athletes?
Your Coach
Coached By The Best.
Coach Marcus T.
Head HIIT Coach — TOG Fitness
- NASM-CPT
- HIIT Specialist
- Precision Nutrition L1
- Kettlebell Certified
- CPR/AED
Session Structure
Every Minute Has Purpose.
Periodized Peaking
Every prep cycle follows proven periodization principles — volume, intensity, and specificity phases that build to an exact peak on your competition date.
Competition-Specific Coaching
Programming is built around the specific demands of your discipline — powerlifting, bodybuilding, or athletic performance — not generic fitness.
Peak Week Protocol
The final week before competition is where most athletes fail or succeed. Our evidence-based peak week protocol maximizes performance and presentation on the day.
Start Your Competition Prep Today.
Book Your Spot
Class Schedule
Coach Oscar Tamez
Monday, Tuesday, Thursday & Friday
Morning: 4:30–5:30 AM | 5:30–6:30 AM | 6:30–7:30 AM
Evening: 4:30–5:30 PM | 5:30–6:30 PM | 6:30–7:30 PM
Coach Ben Olea
Monday, Tuesday & Thursday 8:00–9:00 AM
Coach Ben Olea
Wednesday & Friday 11:00 AM–12:00 PM
TOG Fitness Houston South Loop
Address displayed upon signup
Training Programs
- Cardio Plan
- Diet Plan
- Self Defense
- Competition Prep
- Lifting Levels
- Weight Loss
Weekly Schedule
Book Your Spot
Upcoming Sessions
Frequently Asked