Most first-time competitors make costly mistakes — endless cardio, cutting calories too hard, not knowing how to pose, and feeling unprepared on stage. That ends here.

Our Solution: The All-Inclusive Prep

  • Training & Nutrition

    Customized to your body, division, and goals.

  • Posing & Stage Presentation

    Guidance, video feedback, and practice sessions so you shine.

  • Mindset Coaching

    Build body confidence, manage stress, and overcome prep mental blocks.

  • Stage Essentials

    Suits, glam, and discounts so you’re fully prepared.

More Than Just Training - We Build Champions from the Inside Out

Prep isn’t just physical. We coach you through the mental side. Building confidence, staying consistent, overcoming stress, and avoiding post-show crashes. You’ll be supported every step of the way.

Competition Prep Coaching Packages

Top Knot Strong Competition Prep Coaching Packages

Which Package is Right for You?

  • Standard - $250/month

    Perfect if you’re a first-time competitor who wants expert training and nutrition without the guesswork. You’ll get the foundation you need, plus confidence tools, check-ins, and a community to keep you on track.

    👉 Best for: beginners who want to prep smart and save money.

    Start Standard Coaching 

  • Elite - $399/month

    Ideal if you’re serious about stepping on stage with confidence and want more personalized attention. You’ll get monthly 1:1 posing, weekly video feedback, and a team posing suit — everything to refine your stage presence.

    👉 Best for: competitors who want to level up and stand out in their first show.

    Join the Elite Now 

  • VIP - $649/month

    The all-in, concierge-style prep experience. From training to nutrition, mindset to posing, glam to backstage, you’ll have everything covered. With 1:1 posing twice a month, continuous video feedback, mindset coaching, a robe, jewelry, makeup lessons, and your coach by your side on show day — this is the ultimate way to compete stress-free.

    👉 Best for: athletes who want full support, premium service, and a winning edge.

    Apply for VIP Prep 

Proven Results That Speak for Themselves

  • 🏆 30+ First-Time Competitors Successfully Placed
  • 👙 Built 2 Bikini Pros: IFBB & OCB
  • 🔥 Custom Strategy for Fit Model, Bikini, Wellness, & Figure
  • 🧠 Backed by Science: Training & Nutrition Tailored to You

  • Heather

  • Debbie

  • Chelsea

  • Linda

  • Lindsey

  • Amanda

  • Rachel

  • Pagona

  • Tawyna

  • Purnima

  • Meredith

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Frequently Asked Questions

  • I am new to competing. Where do I start?

    Start by scheduling a consultation with one of our coaches to discuss your goals, current lifestyle, and needs to determine best timeline for you and best plan to get started.

    Schedule Now 

  • I'm vegetarian/vegan. Can this be accommodated?

    Yes! We have worked with several competitors who have certain dietary needs helping to provide them nutritional plans that fits them and helps them progress for the stage.

  • How many times will I be expected to train each week?

    It will vary from person to person. However, you can expect to train anywhere from 4-5 times per week and around 60 minutes each workout.

  • Will I have lots of cardio?

    Cardio will vary from person to person. We try to keep cardio to a minimum and only add more when needed. However, we don't have you do hours on end and the most cardio you will do is right before your show.

  • Is my food a calorie/macro goal or set meals?

    We calculate your calories and macros for you based on where you are in your journey and current goals. Along with this, we do still provide a meal plan and food list to ensure you reach your daily targets.

  • How will I know which category to enter? Or if I will be ready in time?

    Talking with a coach, we will be able to provide feedback on which division would be best suited for you and what timeline would be best. However, it is also dependent on your adherence to your entire plan whether you will be ready in that time.

    Talk to a Coach 

  • How long is competition prep coaching?

    The duration of coaching varies for individuals depending on their unique starting points and commitment level to their plan. Many clients continue after competing to focus on their future physique goals with us.

  • Do you offer support for peak week?

    Yes, we are present throughout the entire process. During peak week, we offer daily assistance to help you make necessary adjustments for a successful show day.

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