Overview: Navigating the fitness industry as a female athlete can be challenging, with many programmes focused on superficial gains rather than performance. Our Female Athlete Plan is designed specifically for contact athletes who need explosive power, maximum strength, robustness, conditioning, and speed to meet the demands of their sport. This comprehensive 6-month in-season guide ensures your training complements your game without adding unnecessary fatigue.

Programme Structure: Developed in collaboration with an international rugby strength and conditioning coach, this plan progresses you through six distinct training blocks over six months:

• Block 1: Establish a strong foundation in the first 4 weeks
• Block 2: Build on strength gains and peak your maximum strength
• Subsequent Blocks: Focus on functional strength, tempo work, and explore the full spectrum of the strength curve, all with strategic periodisation

Training Split:

• Frequency: 3 days a week
• Split: Lower/Upper/Full Body

Additional Resources:

• Game Replacement Sessions
• Conditioning Bank
• Speed Drills
• Off-Feet Conditioning
• Game Day Nutrition
• Macro and Calorie Support

Expected Results: By committing to this programme, you can expect to:

• Achieve new personal records (1RMs) in key compound lifts
• Gain confidence in your training, maximizing your gym time for sport-specific demands
• Improve cardiovascular endurance through targeted conditioning
• Enhance body composition with progressive training and in-app nutrition support
• Feel more athletic and dynamic on the field, ready to give and take impact, sustain performance for the full 80 minutes, change direction quickly, and outpace your opponents