Secret to My Success – Interview with Jenny Williams

2006 Women's Tri-Fitness World Champion

By Laura Leder

Congratulations on your win at the 2006 Women’s Tri-Fitness World Challenge! When and how did you start competing in Women’s Tri-Fitness?

My first WTF event was in 1999 at Clearwater Beach. Having an athletic background, this was a good challenge for me. I competed in several fitness shows before, but until I found WTF there wasn’t a fitness show around that involved an obstacle course and fitness skills. When I competed in a different organization, I was very disappointed and I knew there had to be something better out there. I can't remember where I first discovered WTF, but after talking to Al Rosen one time, he wouldn't take no for an answer! I was competing!

What was your training approach as you prepared for the 2006 WTF Challenge?

My big focus was to stay healthy and I just did what I knew to do. I was a little smarter with my training and didn’t over train (if that's even possible in this competition). I worked on my routine harder this year though – it gave me so much confidence in that round and maybe in others. I also incorporated more sprint work this year. I ran 440's like crazy to get my endurance up. As much as I hated them at first, I really learned so much about pacing myself and eventually I liked them!

What's your favorite part of competing?

I love the challenge! I’ve always been in competitive sports and I love the feeling of putting my heart and soul, sweat and tears into something I believe in and then watching the results. I’ve always been driven; I’ve always loved trying harder to win and knowing I have to step up to meet the challenge. My best performance is when I know I am being pushed!

What is your winning training routine?

(e.g., Monday: chest; Tuesday: back; Wednesday: legs …etc.)

Well, you’re going to laugh, but I don't do these types of workouts anymore. I did a long time ago, but I’ve changed quite a bit. I don't do a leg day, back day, etc. and I don't do bicep curls and ab crunches. To me, they’re a waste of time. Now I do three days a week of total body circuit type training with power movements, sprint training, plyometrics and some drills. Getting closer to a show, I increase my cardio to one hour or more a day, depending on how far I have to go. I map my year out so I can diet down easily and not spend endless hours doing cardio (boring!).

Best advice anyone has given you?

STOP THINKING! When we (as competitors) go through our training program, all we do is think! Your mind can put so much negative energy into your training – it can actually slow you down. Thinking “I need to be faster”, “I have a hurt ankle”, “I can't do this”, “I'm not as fast as so and so”, takes energy away from your performance. Tell yourself "I can do this" instead, so you talk yourself into the fact that you can. The best [mental] coaching is to say very little – just do it (WOW what a great slogan). If only we would train from this mindset, we would probably be more productive! Your thinking, coaching and training needs to stop when you go to Vegas – don't think, just do!

Anything you'd like so share with the people reading this?

We all have obstacles and triumphs – but the obstacle that seems to get in the way the most is your state of mind. I used to get nervous before every competition – especially before my routine. I had so many butterflies; it was hard to perform, much less smile. A very smart man once told me, "Jenny, we can't get rid of the butterflies, but we can teach them how to fly in formation.” This has meant a lot to me through the years. We all have similar fears; it's how you tackle them that make you succeed! Teach your butterflies to fly the way you want them to!