Interview with Robert Humpál and his charge, Czech bikini champion Nicola Vachová
Author: Recently you could see a video in our magazine in which Robert Humpál, the main face of the supertrener.cz project, interviewed his pupil Nicola Vachová, who became this year's Czech and Czech Republic champion in the bikini fitness category up to 165cm. And today we will come back to this topic, because we have an interview not only with the aforementioned newly crowned Czech champion, but also with her coach and friend, Robert Humpál!
Hi, Nicola. First of all, I would like to congratulate you on behalf of our entire Kulturistika.com team for winning the title of Czech Republic Champion in the category of bikini fitness up to 165cm.
Thank you very much!
How does it feel to be Czech champion?
Indescribable. I don't think I can tell you how much it filled me up. Moments like this are really emotionally powerful for me, I feel pure joy when I know that I was able to capitalize on several years of hard work and effort. Honestly, I still can't believe it. In any case, with or without the title, nothing changes for me. I love working out and this lifestyle in general, and even if things turned out differently and this accomplishment didn't work out, I would continue to do what fulfills me. It's a lifestyle that I can't imagine a day without anymore, and the championship title has only reinforced to me that what I do is worthwhile.
Was it your dream to become the best female competitor in the country in this category or did you not dream of this title?
I dreamed about it every day. Then the closer the race date gets, the more I think about it and there hasn't been a single morning I haven't woken up thinking about what it must be like. Standing alone in the back waiting for my name to be announced as the winner.
When did you first think about getting on a racing board?
I'll start by saying that I've been working out for 6 years, and like probably every aspiring fitness professional, I had role models that I admired. At that time it was Olivia Pohank, Timea Trajtel, Sabina Plevak and others. I was fascinated by their well-developed bodies, racing forms and of course their success in bikini fitness. I consider this as a kind of initial impulse to try to think about something like that in the future. The turning point came at the beginning of 2019 when I decided to approach Robert about competing. He listened to me and we agreed to work together - set up a food + training plan and see how it goes. It went well. By the fall of that same year, I was standing on the podium at my first race. And so began my whole competitive merry-go-round, along with a huge passion for bikini fitness.
Why did you choose this category?
I hadn't thought of any other. I have a very petite build, so another category (especially in the beginning) was not an option for me. And honestly, I don't even want to change categories. The bikini form is perfect for me - slightly muscular, still soft and feminine.
Did you have a coach in your early days, or was it yourself?
In the beginning I was alone, and if I had the choice again, I wouldn't do it again. I would definitely ask for a coach who would at least fill me in on the very basics, proper technique and diet. It is very important to have someone over you in the beginning who can guide the exerciser in the right direction in all areas and can impart good information.
Did you think about other trainers or was Robert the obvious choice? And why did you choose him?
Of course, I followed a lot of coaches on social media who were preparing their charges for competitions. But I never approached any of them. I didn't feel good about being prepared remotely and that's also why I finally decided to approach Robert, who was the only one I had the opportunity to be close to throughout my preparation.
For this season you have already done two races - Czech and Czech Republic championships. Do you plan to appear at any other races this year? There are rumours that you are even thinking about the World Championships, is that true?
Yes, I'm going to the Diamond Cup Prague, which takes place on 25.9. I was approached already in the Czech Republic by Mrs. Čížová from the bodybuilding federation with praise that my form looks very good and if I would like to participate in either the Arnold or the World Championships. The Arnold would honestly tempt me a lot more, just because of how great it is not only the competition but the overall show and I think just being there is a great honor. However, we hadn't originally planned on either of these competitions and I would have preferred to have it that way and channel our top form directly into a competition like this. So I'll leave it open for a while, but I think I'll save these big competitions for the next racing season. I'd like to come in with even better form than I have so far and believe me, you have a lot to look forward to!
Recommended
Ashwagandha 100cps 1+1
Czech Virus Vitamín C
Nebbia AW Mikina na zips 720
How important will the Diamond Cup Prague be for you - after all, it is already an international competition.
I consider it the highlight of this year's racing season. Just as important for me was the Republic, which I focused on from the very beginning. However, when you go to a competition like Diamond, that ProCard is in the air... But to keep my feet on the ground, I will try to get the best possible place!
There's an opportunity to win a ProCard at the Diamond Cup, what would change for you if you got one?
It would give me the opportunity to move up to ElitePRO and close the door on amateur competition. However, it's not necessary to take advantage of this right away, a lot of competitors take their time and continue to gain experience on the amateur circuit.
How long have you been dieting and when do you plan to end it?
I've been on the diet since 1.6, so some 16 weeks. The diet as such will end with my last competition, however, after that there will be a reverse diet, which will allow me to gradually increase the calories from the deficit (so I estimate another 4-6 weeks of reverse dieting).
How challenging is the diet for you?
All things considered, I downright love the first part of the diet and always look forward to it. My body is starting to change, I still have plenty of energy, and I enjoy the workouts. In the second half of the diet, of course, the energy starts to wane, not every workout is to my liking, I feel more fatigue. But it all comes with it, every athlete has to take such conditions into account. For me, this final phase is indeed challenging, but I don't actually feel more happy and internally charged during the whole preparation than in these days before the races.
You're also Robert's girlfriend and the last question will be about your relationship. How do you differentiate between when Robert gives you advice as a friend and when he gives you advice as a coach? I'm sure it's not easy to reconcile that.
Exactly, anyone who thinks it's an advantage to have your partner as a coach is wrong. Plus, I'm very stubborn and I like to do things my own way. I have to admit, it's not easy with me. Often in training we have clashes between us, when we have different opinions - for Robert it's experience, well-founded information and years of study, and for me it's stubbornness, my own feelings and a little bit of "The woman is always right!" :D But no, to sum it up, we are a team and we want the best for each other. In any case, we can always agree in the end and I think my form this year speaks for it.
Thanks a lot for the interview!
Thank you for this opportunity.
Hi, Robert. We'd like to congratulate you on winning the precious metals. After all, as Nicola's coach, you must have had something to do with her success.
Thank you. Yes, even though Niky has to do it all herself, I, of course, as her coach, set her diet all year round, we consult on training and the final phase of preparation before competitions. In addition, we are also a couple who train together, so I also whip her in person at training for the top series as a sparring partner. Well she then gives it back to me in my training, where she helps me so little that I end up having to squeeze it out myself.
When you started training Nicola, did you know that you are taking the future Czech champion in the bikini fitness category up to 165cm under your wing?
Honestly, not really. I saw the potential in her will and determination, but her narrow frame suggested that a lot of work was needed to inflate some of that meat on her to accentuate the desired X. In the end, we did it in two years and she capitalized on the hard work by winning her category at this year's Czech National Championships. In fact, we already have a total of three wins (Chelakovice, Czech and Republic Championships), so the potential was there, but it had to be earned when we went back to the old school of hard training based mostly on basic exercises and of course a strict diet throughout the year.
How did Nicola affect you in the beginning? Was she the same hard worker she is today, or did she take to it over time?
Definitely a big worker before and even more so today. That's the quality I like most about her. What she puts her mind to, she has to be and she'll do whatever it takes to do it. You just can't be a successful racer without that. From the beginning she only wanted to be first and she finally achieved it.
What credit do you give for Nicola's success?
As I already wrote, I adjust my diet all year round, both in the recruitment phase, in the diet and in the final phase before the competitions. We consult on form, training and what needs to be improved. Of course, I also support her as much as I can and races take precedence over anything else in our home. So she actually has ideal conditions.
Hundreds of pupils have passed through your hands, but have you ever had a pupil like Nicola?
Yes, definitely, although they are a minority. It takes a lot of will and submission to the regime. Many times my online clients take my breath away with the form we have been able to do remotely. Many who don't understand it decry online coaching, but it's a great form of mentoring. In today's modern age, it's no problem at all to guide anyone online. It's all about setting up training, diet, and consulting everything. Both progress, photos and everything else. Ironically, my online clientele has better results than the people I lead in person at the gym. They have a clear plan and have to work it out on their own. In the gym, people rely on you to do the work for them, although of course there are exceptions. Not to mention that many of today's successful bodybuilders use online coaching. No need to lead someone around like a dog on a leash. Just set up a clear plan and you'll get the job done!
What are your next steps and what are your overall goals?
We are now preparing for our first international DC competition in Prague. We want to participate in international competitions already, so we are going to try it on home soil. We don't expect success right away, but we want to compare ourselves with others and set our preparation for next year accordingly. We have also received an offer from the federation to represent at this year's World Championships, but the season is already long and we want to rest and leave further plans until next year. Anyway, we really appreciate the offer and thank you for it.
Would you try to train other athletes?
My main interest and priority is getting ordinary people into nice healthy shape. Also to motivate them to exercise and improve their overall health. This is my main job, which I would not like to change anything about and which takes up most of my time. But if a really determined athlete comes in who wants to train, I won't refuse if they have the potential and time allows. I have a few people under me at the moment that I will try to get ready for next year. That is, if they can stick to a strict regimen. Nothing is forgiven in the preparation for the races and everything must be done to the letter. This is something to keep in mind if you are thinking about racing and want to get on the boards!
Do you want to get in shape or change your lifestyle? Order a customized diet or training from Supertrener.cz
Rob, thanks so much for the interview!
You're welcome!
No posts have been made yet.
