Whilst the marketing mantra ‘Pink It and Shrink It’ might be out, many are still training females the same way they would a male. Drawing a distinction between correctly designing a strength and conditioning program specifically for women compared to men is imperative when attempting to increase overall athletic ability.

TrainHer was born as both a response to the numerous cookie-cutter training programs and platforms which currently clutter the market. A number of these programs and platforms neglect strong foundations, a holistic approach, integrated engagement, appropriate powerful software and adequate experience.

TrainHer is based on addressing these gaps to create a very specific model, for very unique individuals, women. The foundations of our female based approach to training are unrelentless in ensuring SHE has been provided with everything SHE needs to succeed.

DESIGNING Strength and Conditioning Programs FOR FEMALE PHYSIOLOGY

Nutritional, psychological and physiological factors vary throughout the menstrual cycle. Strategies around these factors are undertaken with the purpose of enhancing female performance, assisting with rehabilitation and injury prevention.

Our key difference is that we understand that physiologically men and women are different and in order to elicit the desired performance, we don’t apply the same training methods or recovery processes.

WHAT PHASE AM I IN?

TrainHer strength and conditioning programs focus on maximising athletic development of a female athlete by the implementation of best practice training principles for women, taking into account their unique physical and physiological requirements and encouraging the use of recovery methods and nutrition centred on and around the menstrual cycle.

Not all cycles are typical, and phases will be based on your average period and cycle length.

How To Apply Your TrainHer Approach

As you Progress through this phase, you may be able to push a bit harder in your training.

Ensure that you include the movement prep.

It is important that you correctly fuel before and after training in this phase.

A longer, more thorough warm-up & build up slowly to drills where dynamic changes of direction are involved.

Fueling correctly after training in this phase is important for soft tissue recovery.

See this as a consolidation phase for any strength and high intensity training.

Ensure that you include the movement prep & the post recovery exercise.

Protein should be prioritised in the 30 – minute post training window.

Get to bed early in this phase as good sleep hygiene is a priority.

Ensure that you include the movement prep & the post recovery exercise.

Extra effort should be made to keep blood sugar levels stable.

Don’t forget to log all your symptoms in your daily performance log.

As you Progress through this phase, you may be able to push a bit harder in your training.

Ensure that you include the movement prep.

It is important that you correctly fuel before and after training in this phase.

A longer, more thorough warm-up & build up slowly to drills where dynamic changes of direction are involved.

Fueling correctly after training in this phase is important for soft tissue recovery.

See this as a consolidation phase for any strength and high intensity training.

Ensure that you include the movement prep & the post recovery exercise.

Protein should be prioritised in the 30 – minute post training window.

Get to bed early in this phase as good sleep hygiene is a priority.

Ensure that you include the movement prep & the post recovery exercise.

Extra effort should be made to keep blood sugar levels stable.

Don’t forget to log all your symptoms in your daily performance log.