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Olympia Prize Money 2013

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TOTAL PRIZE MONEY BREAKDOWN

Olympia is looming around the corner, with more total prize money being awarded among the eight different divisions. The big granddaddy is Mr. Olympia, which will award $650,000 to the champion. The 212, Ms. Olympia, Fitness and Figure champions will take home a respectable, albeit much smaller, purse of $60,000 for each division.

joe-weiders-mr-olympia-2013-infoNow that Bikini Olympia is approaching its fourth year, with three different women having attained the titles in previous years (Sonia Gonzales in 2010, Nicole Nagrani in 2011, and Nathalia Melo in 2012), the purse has been set at $40,000 for this year.

The two newest divisions in the NPC and IFBB will enjoy their freshman year on the Olympia stage, with correspondingly small purses for Men’s Physique and $10,000 for Women’s Physique. There is no doubt that this prize money will increase in coming years as the newer divisions continue to make their mark in the bodybuilding world.

Here is a summary of the prize money for Olympia 2013:

Mr. Olympia: $650,000

212 Showdown: $60,000

Ms. Olympia: $60,000

Fitness Olympia: $60,000

Figure Olympia: $60,000

Bikini Olympia: $40,000

Men’s Physique Showdown: $10,000

Women’s Physique Showdown: $10,000

Total: $950,000

Discussion of Bump to Rump Video Series: Exercise #1 – Smith Machine Lunges

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Stand at the Smith Machine and step forward with one foot so that you can come down into full lunge position without your knee moving over your toes anteriorly. Step with your back foot into a very deep lunge. With this movement, you will be performing pulse lunges on one leg, performing all repetitions before switching legs. Make sure to keep your hips level and your back neutral during this exercise, and squeeze your glutes as you perform the movement. In addition, try to come up only part way from lunge position, then go into your next repetition. Once all reps are completed on one leg, switch legs and repeat. Ideally, you would keep switching legs without any rest in order to maximize muscle recruitment.

Discussion of Bump to Rump Video Series: Exercise #2 – Single Leg Smith Squats

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Plant one foot on the floor with the Smith Bar on your shoulders. Come down into squat position on that leg, with your other leg tucked under you, until your thigh is parallel to the floor. Avoid twisting your hips during the movement, and avoid arching or curving your back. When you come up from the squat, only come up part of the way, and drive the pushing energy into the floor through your heel while you squeeze your glute. If you have knee issues, go with a very light weight.

Discussion of Bump to Rump Video Series Exercise #3 – Supine Smith Machine Leg Presses

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Lie on a bench so that your hips line up with the Smith Machine bar. Place your feet on the bar at shoulder width or even a bit wider. Release the bar and allow it to slowly come down by flexing your knees and hips. Press the bar up, squeezing your glutes and pointing your heels up so that the driving force is through the posterior portion of your legs.

This move can be incorporated into your leg day once a week as an intense finishing exercise. I would not perform this exercise early in your regimen as it will result in excessive fatigue of the hams and glutes before you get a chance to progress to other exercises. Go as heavy as you can without compromising form or your ability to release the Smith bar. I also think it is best to face towards the mirror instead of out on the gym floor, as this can be a pretty revealing position for passerby to witness!

Discussion of Bump to Rump Video Series Exercise #4 – Straddle Bench Jumps

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The best stability can be obtained from placing a bench under the Smith Machine bar and using the bar to hold onto as you jump onto the bench. Starting position is standing with your feet on the floor on either side, straddling the bench. You will jump onto the bench with both feet, then return to start. Move rapidly and without pausing. It is a simple move but you will definitely feel these and will be out of breath at the end of your set!

Discussion of Bump to Rump Video Series Exercise #5 – Bench Step Overs

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Crouch slightly next to the right side of a bench. Step onto the bench with your left foot with enough room so that you can also step on with your right foot. As soon as you place your left foot onto the bench, you will hop, then place your right foot on the bench while the left foot comes down to the floor on the left side of the bench. Repeat movement so that you end up on the right side of the bench again.

This is a rapid movement in which you be moving constantly. If you want an extra pump, you can pulse the movement when you briefly plant your foot on the floor, just like I do in the video. If you choose to do this in double time, you will get a much more intense workout and will no doubt be out of breath!

Discussion of Bump to Rump Video Series Exercise #6 – BOSU Squats

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Place a Bosu ball dome side up on the floor. Holding onto a weight plate at your belly, step onto the Bosu ball so that your feet are slightly narrower than shoulder width apart and you remain balanced on the ball. Squat low as if you are sitting into the squat (do NOT lean forward), and make sure to maintain as much contact with your heels and the Bosu ball as possible. If you do not have a weight plate, you can use a dumbbell, medicine ball or kettlebell, but keep it as close to your belly as possible to shift your center of gravity more posteriorly. When you come up from the squat position, only come up halfway, then go immediately into the next low squat.

Discussion of Bump to Rump Video Series Exercise #7 – Swing Lunges

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This exercise will challenge your balance, so I highly recommend performing this exercise without weights and your hands at your hips until you get accustomed to the movement. From a standing position, step into a front lunge, then immediately step into a back lunge with that same leg. Switch legs and repeat. As an option, you may wish to do all repetitions on one leg before switching, but I find that most people have better balance if they switch legs with each rep. The key to maintaining balance is to SQUEEZE your glutes when you perform these lunges and keep your hips level without twisting or bending.

For an extra blast on the glutes, you can do swing lunges with a pump. To do this, you will step into a front lunge, then pulse in a small movement at the peak of the lunge. Move immediately into the back lunge and pulse in a small movement at the peak. Don’t be surprised if your glutes burn at the end of a few sets of these!

Discussion of Bump to Rump Video Series Exercise #8 – Single Leg Dumbbell Deadlifts

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Stand holding dumbbells at your sides and palms facing in. Another variation is to use one heavier dumbbell which would be held on the side of your supporting leg, with your other hand on your hip as you perform the movement. Bend forward at the hips as you raise one leg behind you, squeezing your glute as you do so. As you do this, bring the dumbbell(s) down so that they almost touch the floor, and pronate or twist your wrists so that your palms face your body as the weights come towards the floor. Return to start. Make sure to keep your knees soft throughout this movement, and if you have issues with your knees, maintain a slight bend in them. You will perform all repetitions on one leg before switching to the other side.

Discussion of Bump To Rump Video Series Exercise #9 – Side Single Leg Press

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Sit on leg press machine so that you are supporting your upper body on one side instead of on your back, with your bottom leg nestled on the floor to add stability. Place your other foot on the foot plate so that your toes are near the side edge of the plate. Push plate up, emphasizing pushing through your HEEL and squeezing your glute as the plate moves up. Return to start. Perform all repetitions on one leg, then switch to other side. This is more challenging than a single leg press that is performed when you are on your back, so use a lighter weight and concentrate on your form. As long as you are driving through your heel and getting that glute squeeze in, you will feel the burn even with a light weight.

Try stacking side single leg presses in a superset with weighted bench step ups or swing lunges to really blast the glutes and hams.