Female Athlete: Intro to Strength Training

Relentless Athletics

Coach

Emily Neff, Ph.D. (c)

The INTRODUCTION to strength training program is designed for the FEMALE ATHLETE who is ready to improve her sports performance and reduce injury risks!

This program is made for female athletes who want to -Jump higher -Run Faster -Improve Endurance -Reduce Injury Risks

Ideally, the athletes who are following this program are training in their sport < 15 hours per week

The coaches at Relentless have over a DECADE of experience developing female athletes from the youth to the nationally ranked level!

This program was made for female athletes ready to step into the weight-room with a PLAN to succeed and be RELENTLESS!

$120

Get Female Athlete: Intro to Strength Training

Programming for the FEMALE athlete

No light pink dumbells here! This program is for ATHLETES, specifically FEMALE athletes who are new to the weightroom but are ready to learn how to TRAIN like an athlete!

Technique First

We focus on movement quality before reps and loads. Expect this program to teach you how to move WELL so you can load the movement with confidence as you continue!

Strength, Speed, & Power Improvements

This program is written for female athletes who need to improve her speed on the field, vertical jump on the court, or power off the mound. This all encompassing program will get your body PRIMED for peak performance as long as you stay committed!

Features

Programming 2 days per week

Two days per week of ~45-60min training

Exercise Video Guidance

Instructional videos to guide your training and make execution easy, especially for the beginner!

Programming specific to the female athlete

No pink dumbbells here!! Expect a complete program of movement prep, power & speedwork, strength & accessory work

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer!

Equipment

Required

Dumbbells // Resistance Bands // Trap Bar // Rubber Plates // Incline Bench // Plyo Boxes // Barbell

Sample Week

Week 1 of 8-week program

Sunday

INTRO: Week 1 Day 1

Static Bear Crawl

3 x 0:15

Standing Snap Down

3 x 5

Plate Hold Squat

3 x 6 @ 5 lb

Standing Snap Down + Vertical Jump

3 x 3

DB Goblet Squat w/ Press Out

4 x 6 @ 6

DB Incline Bench Press

4 x 6 @ 6

Hollow Rock Hold

3 x 0:15

DB RDL

3 x 6 @ 6

DB Chest Supported Row - incline bench

3 x 6 @ 6

Monday

INTRO: Week 1 Day 2

Superman Hold

3 x 0:15

Single Leg Snap Down

3 x 3

Banded Goodmorning

3 x 10

Standing Snap Down + Broad Jump

3 x 3

KB Deadlift

4 x 6 @ 6

Standing Chin Ups

4 x 6..8 @ 6

DB Farmer Carry March

3 x 0:15

DB Lateral Step Up- Goblet Hold

3 x 6 @ 6

Landmine 1/2 Kneeling Press

3 x 6 @ 6

Coach

More from Relentless Athletics

Emily Neff, Ph.D. (c)

Owner and Program Director at Relentless Athletics

For female athletes looking to improve their game

Its time to get STRONG, FAST, and POWERFUL in the weightroom. We can't wait to show you how!

Get Female Athlete: Intro to Strength Training

FAQs

Who is this program for?

For any female athlete looking to improve her performance on the field or court, strength training is a must! This program is designed to teach you fundamental movement patterns like the squat and press and progressively overload them with a focus on technique.

Should I train two days in a row or take a rest day between?

If you can, take a rest day between the days! If not, there is no problem to train back to back days! As long as you get both training days done in the week, you are golden!

How long does each training day last?

Every training day should only take you around 45min to an hour! This way you can fit it into your schedule with daily practices and games!

I have some training experience, should I still do this program?

This program is our foundation of all of our other programs. We eventually teach you Olympic Lifts and highly recommend starting here so we can instill the basics, based on the Relentless proven method!

I have a game later today, should I still train?

If you can get the training in another day during the week, focus on the game today? If not, go ahead and train! Your body needs consistency with training more than anything else for it to impact your performance!

The Proof