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. This women's track and field programme adds three gym sessions a week to your track work, with plyometrics introduced progressively and a knee that holds.

Who is it for?

This programme is for intermediate-level athletes, in the gym and on the track, who want conditioning to complement their event rather than a track training plan. Twelve weeks, four phases, three weekly sessions added to track training, never replacing it. If a competition falls during the programme, priority always goes to the track and the clock, never to the gym.

The method

Phase 1 · Foundations builds the strength base before a single jump, no plyometrics, knee control and hamstring tolerance come first, at RIR 2-3. Phase 2 · Strength and first landings moves into the heavy zone at 4-6 reps and brings plyometrics in through the lowest door, cushioned landings, with the assisted Nordic curl against hamstring injury risk. Phase 3 · Power trains heavy-fast contrast, jumps counted at 40 to 60 per session. Phase 4 · Speed and transfer cuts volume by about a third to let the track and the meets take over. The three weekly sessions keep the same architecture from phase to phase: knee dominant, hip dominant, then unilateral, with the exercises changing every three-week block.

How long does the Women's Track & Field programme last?

Twelve weeks split into four three-week phases, at three gym sessions a week, on top of track training.

What equipment does the Women's Track & Field programme need?

A fully equipped gym and access to a track, essential for the power and transfer phases.

What if a competition falls during the programme?

The track and the clock always come first: the gym session from the 48 hours before a competition is simply dropped, and never made up afterwards.

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.