Maximizing Strength Gains in High-Performance Women: A 12-Week Periodized Training Plan
As a high-performance woman, you need to be able to perform at your best on the field or court. Our 12-week periodized training plan will help you boost your strength gains and endurance.
Our expert trainers in San Diego will create a customized program tailored to your needs, taking into account your current fitness level, goals, and any existing injuries.
Phase 1: Hypertrophy (Weeks 1-4)
This phase is designed to build muscle mass and increase overall strength. You’ll work out three times a week, with at least one day of rest in between.
- Eccentric exercises: 3 sets of 8-12 reps
- Squats: 3 sets of 8-12 reps
- Deadlifts: 3 sets of 8-12 reps
Phase 2: Strength (Weeks 5-8)
This phase is designed to increase strength and power. You’ll work out three times a week, with at least one day of rest in between.
- Squats: 3 sets of 4-6 reps
- Deadlifts: 3 sets of 4-6 reps
- Bench Press: 3 sets of 4-6 reps
Phase 3: Endurance (Weeks 9-12)
This phase is designed to improve cardiovascular endurance. You’ll work out three times a week, with at least one day of rest in between.
- Sprints: 30 seconds of all-out effort followed by 30 seconds of rest
- High-intensity interval training (HIIT): 20 minutes of non-stop exercise
Diet and Nutrition
Eating the right foods is crucial for muscle growth and recovery. Make sure to eat 1.5 grams of protein per kilogram of body weight daily.
Our expert trainers in San Diego can help you create a customized meal plan that suits your dietary needs and preferences.
