Women's Track & Field

The conditioning of a female athlete is not that of a male athlete with lighter loads. Her posterior chain works in a wider pelvis, her knee gives way more often, and her competition week falls somewhere in a hormonal cycle that almost no training plan accounts for. Twelve weeks, four phases, three weekly gym sessions added to your track work: strength, power, progressive plyometrics and a knee that holds.

What the program includes

• 12 weeks · 3 sessions / week · Intermediate
• Equipment : gym · track
• 12 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Foundations (weeks 1 to 3) : Build the strength base before a single jump. Moderate loads, slow tempos, bilateral and split stances. No plyometrics: knee control and hamstring tolerance come first.
• Phase 2 · Strength and first landings (weeks 4 to 6) : Strength moves into the heavy zone, 4 to 6 reps, and plyometrics come in through the lowest door: landings. You learn to absorb before you learn to rebound.
• Phase 3 · Power (weeks 7 to 9) : The strength you built turns into speed. Each session opens with a jump, then moves to the matching heavy lift. Plyometrics go from absorbing to rebounding, in volume counted jump by jump.
• Phase 4 · Speed and transfer (weeks 10 to 12) : Volume cut by about a third, intensity held. Jumps become reactive and short, strength drops to maintenance: the program steps back behind the track and the meets.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.