✓ 50+ first-time competitors coached

✓ IFBB & OCB Bikini Pros Built

✓ Health-First. No-Extremes Prep.

Why Top Knot Strong

Most first-time preps fall apart the same way; a generic plan, posing tacked on last minute, and no one actually checking to see if you're ready for the timeline you signed up for.

We built it different:

  • Readiness before prep - not a calendar that starts the day you sign up
  • Posing from day one - not a scramble the last weeks leading up to your show
  • One team, on standard - training, nutrition, posing, and your suit handled by people who talk to each other

If you want more than basic macros and a workout PDF, you're in the right place.

Choose Your Coaching Path

Every athlete starts somewhere different. Every coaching tier includes full competition prep - the difference is the depth of support, posing integration, and what's covered on show day.

  • Standard - $250/month

    Everything you need to build a stage-ready physique.

    Best for: Custom training, custom nutrition, weekly accountability — fully built around your division and your goals. Posing coaching is available as an add-on whenever you're ready.

    Every month:

    • Custom training plan for your division & goals
    • Custom macro plan with ongoing adjustments
    • Weekly check-ins (photos, measurements, stats & biofeedback) via messaging
    • 24-hour messaging response (Mon-Fri)
    • App access + full coaching library
    • Mindset support built into your check-ins
    • 10% discount on stage essentials
    The structure is there. The accountability is there. And when you're ready to add posing, it's just one step away.
    Schedule a Consultation 

  • Elite– $399/month ⭐ Most Popular

    Physique + posing, built together from day one.

    Best for: Competitors and athletes who know that how you present your physique matters just as much as building it.

    Everything in Standard, plus - every month:

    • Weekly 15-min video call check-in
    • 12-hour messaging response (Mon-Fri)
    • 1 live posing session with your coach
    • Posing video feedback within 12 hours
    • 1 Mental Edge session with Holly
    • 15% off stage essentials

    Milestone Reward:

    • Your team posing suit after 3rd month of continuous Elite coaching
    Elite athletes don't treat posing as an afterthought. They build presentation alongside their physique. This is our most selected option for first-time competitors.
    Schedule a Consultation 

  • VIP – $649/month

    We're with you backstage. Literally

    Best for: Athletes who want complete integration, nothing left to chance — and their coach physically present on show day.

    Everything in Elite, plus - every month:

    • 2 live posing sessions
    • 2 Mental Edge sessions with Holly
    • 20% discount on stage essentials

    Milestone Reward:

    • Your team posing suit, gifted after your 3rd month of coaching

    Included with your program (one-time):

    • Coach backstage with you on show day
    • Team robe + jewelry set
    • 2 virtual make sessions total (trial run + show day)
    This is as close to a full show-day team as you can get — without hiring a glam squad separately. Everything is handled.
    Schedule a Consultation 

Real Athletes. Real Results.

  • Sherry

  • Casey

  • Andrea

  • Jessica

  • Heather

  • Debbie

  • Chelsea

  • Linda

  • Lindsey

  • Amanda

  • Rachel

  • Pagona

  • Tawyna

  • Purnima

  • Meredith

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Who This Is For

We work best with athletes who want a health-first, long-term approach. Not a short cut. This isn't built for last minute preps (12 weeks out) or anyone chasing trends.

How Getting Started Works

  1. Schedule a 30-minute consultation
  2. Talk through your goals, timeline, and readiness
  3. Get placed in the right tier - no pressure, clear direction
Schedule Your 30-Minute Consultation

FAQ's

I'm new to competing. Where do I start?

Start with a 30-minute consultation. We'll talk timeline, division, and readiness — and land you in Standard or Elite - most first-timers start in one of these two.

What's the difference between Standard and Elite?

Three things: posing, contact time, and response speed. Elite adds a live 1:1 posing session every month, video feedback on submitted posing videos within 12 hours, and (after 3 months) your team posing suit as a milestone reward. Your weekly check-ins also become a live 15 minute video all instead of messaging back and forth, and between check ins your messages get a response within 12 hours instead of 24. Standard covers full training and nutrition with an async weekly check-in and 24 hour messaging response, and posing is available whenever you're ready to add it.

How far out from my show should I start prep?

Minimum 16 weeks for a first show, though 20–24 weeks is ideal. Scheduling a consultation with one of our coaches can help to determine an appropriate timeline.

Do I get a posing suit every month?

No, the posing suit is a one-time milestone reward, given once you have completed 3 months of continuous Elite or VIP coaching. It's not a recurring monthly item like your check-ins or posing sessions.

Can I switch tiers after I start?

Yes. Anytime during your monthly coach call.

Is "mindset support" the same as a Mental Edge session?

No. Mindset support is part of every tier's weekly check-in. Your coach helping you talk through what's hard, keeping you accountable, or educating you as it comes up. A Mental Edge session is a separate, dedicated 1:1 with Holly, our board-certified mindset coach, included monthly starting at Elite.