AUSSIE RULES TRAINING

AUSSIE RULES UNTOUCHABLE ONLINE TRAINING

TAKE YOUR FOOTY TO A LEVEL YOU NEVER KNEW YOU HAD

IT'S HERE!! aussierulesuntouchable.com

Wednesday, January 25, 2017

The Most Important Cycle for Female Footballers is Not a Training Cycle


Firstly, I am pumped about the Collingwood/Western Bulldogs practice game tonight so if you're not doing much then head down there.

You've got Katie Brennan, she of the unbelievable follow kicking follow through action versus Moana Hope who's life story is a Channel 9 movie in the making.

It kicks off at 6:30 at the Collingwood Football Club base Olympic Oval tonight (Thursday).

OK, onto this blog.

Hopefully by now I've made you aware of some of the extra challenges women have over men in regards to how their body's work in relation to peak performance.

One of the main reasons for this is their menstrual cycle.

I am by no means an expert on this but I have had a file on training females that I add to every now and then with training stuff I come across for years now - and now I can finally use it all!

So below is a little checklist of what to train and how to train at various parts of the 28 cycle. I assume every female handles this time of the month differently, mentally and physically, but there are certain things you should and should not do to decrease the risk of injury.

PHASE 1A
Follicular Phase
DURATION
Days 1 to 5
WHAT HAPPENS
High Estrogen, Bleeding
GOOD STUFF
Body Uses Fat as its Main Fuel Source
NOT SO GOOD STUFF
Increased RPE / Fatigue / Joint Laxity / 
Lower Back Pain = Increased Injury 
Risk
RECOMMENDATIONS
You’ll need to go low volume and low 
intensity so use as a deload training 
week and perform your cardio at 
60 – 70% to take advantage of fat 
being used as you’re primary fuel 
source.


PHASE 1B
Follicular Phase
DURATION
Days 6 to 13
WHAT HAPPENS
High Estrogen
GOOD STUFF
Increased Mental Focus
NOT SO GOOD STUFF
Might be some Residual Effects from 
week one in regards to Injury Risk
RECOMMENDATIONS
You should be able to ramp up your 
training volume and intensity from 
here and with the increase in mental 
focus new exercises should be 
introduced here as well. Plyometrics 
can also be re-introduced but start with
low level variations and work into them.


PHASE 1C
Follicular Phase
DURATION
Days 14 to 15
WHAT HAPPENS
High Estrogen, Testosterone Peaks
GOOD STUFF
Everything!
NOT SO GOOD STUFF
Hopefully Nothing!
RECOMMENDATIONS
Your training cycles should all be 
geared towards this phase as this is 
the time to be setting personal bests 
in max effort lifting and/or testing. 
You would continue to introduce 
new exercise and gradually ramp 
up plyometrics intensity.

PHASE 2A
Follicular / Ovulation Phase
DURATION
Day 16
WHAT HAPPENS
Moderate Estrogen, Increasing 
Progesterone
GOOD STUFF
Increased Mental Focus
NOT SO GOOD STUFF
Increased Joint Laxity, 
Decreased Strength, 
Altered Jumping Mechanics
RECOMMENDATIONS
Things can start to go a bit pear 
shaped here so you can possible 
continue with what you were doing 
training wise but be very aware of 
any mental and physical changes 
and alter your training accordingly.


PHASE 2B
Ovulation / Luteal Phase
DURATION
Day 17
WHAT HAPPENS
Progesterone Increases
GOOD STUFF
Increased Mental Focus
NOT SO GOOD STUFF
Increased Joint Laxity, 
Decreased Strength, 
Altered Jumping Mechanics
RECOMMENDATIONS
Be very aware of any mental and 
physical changes and alter your 
training accordingly.


PHASE 3A
Luteal Phase
DURATION
Day 18 – 21
WHAT HAPPENS
High Progesterone
GOOD STUFF
Increased Mental Focus
NOT SO GOOD STUFF
Possibly some Residual Effects 
from Phases 2A/2B
RECOMMENDATIONS
Be very aware of any mental and 
physical changes and alter your 
training accordingly and you can 
again learn new exercises and 
maintain plyometrics.


PHASE 3B
Luteal Phase
DURATION
Day 22 – 28
WHAT HAPPENS
High Progesterone, Water Wt Gain
GOOD STUFF
Decreased Mental Focus, Body Uses 
Fat as Primary Fuel Source
NOT SO GOOD STUFF
Decreased Reaction Time / Dexterity /
Agility + Increases RPE / Fatigue /
Joint Laxity = Increased Injury Risk
RECOMMENDATIONS
More of the “not so good stuff’ starts 
to come back again so you’ll need to 
alter your training and start decreasing 
volume and intensity either immediately 
or gradually leading to a training deload 
week. Fat is the body’s primary fuel 
source so it’s time to hit the 60 – 70% 
exercise intensity again to take 
advantage of that.

If you have any questions on this then please let me know!

No comments:

Post a Comment