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10-week intermediate female athlete programming

v1

A periodized strength and nutrition framework for intermediate female athletes focusing on wave periodization and hormone-supportive nutrition.

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female-athletestrength-trainingperiodizationnutrition

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install 10-week intermediate female athlete programming and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Baseline and Lean Body Mass (LBM)

    • Use get_user_history and get_user_preferences to determine current training age (target 6–24 months).
    • Calculate Lean Body Mass (LBM) using compute_lean_body_mass to establish Energy Availability (EA) baselines.

  2. Set Nutritional Targets

    • Energy Availability: Calculate total daily calories targeting $\approx 45 \text{ kcal/kg FFM/day}$ to prevent REDs. Ensure calories never drop below $30 \text{ kcal/kg FFM/day}$.
    • Protein: Use compute_protein_target to set a daily range of $1.4\text{--}2.0 \text{ g/kg}$. Advise 0.32–0.38 g/kg per meal pre/post-workout.
    • Carbohydrates: Set between $3\text{--}7 \text{ g/kg/day}$ based on activity volume.
    • Fats: Set at minimum $15\text{--}20%$ of total calories ($\approx 1 \text{ g/kg/day}$).
    • Apply these using set_user_macro_targets.

  3. Implement 10-Week Wave Periodization

    • Weeks 1–3 (Accumulation I): Focus on hypertrophy. Use plan_week to schedule moderate intensity with increasing volume.
    • Week 4 (Deload I): Use apply_deload_template. Reduce sets/reps by 30–50% and load by 10–20%. Increase Reps in Reserve (RIR) to 3–4.
    • Weeks 5–8 (Accumulation II): Focus on strength. Schedule high intensity leading to peak volume.
    • Week 9 (Deload II): Repeat the deload protocol to allow for supercompensation.
    • Week 10 (Peak): Schedule low volume with 1RM or Performance Testing.

  4. Execute Progressive Overload

    • Instruct the user to increase weight by 2–5% only when all prescribed reps are performed with technical proficiency.
    • If load increases stall, use update_workout to increase volume (sets/reps) or complexity (e.g., transition from stable to less stable variations).

  5. Apply Coaching Cues

    • When adding or updating exercises via add_exercise or update_exercise, include external coaching cues in the notes:
      • Squat: "Press big toe, mid-foot, and heel into the ground."
      • Hinge: "Pike hips back, proud chest."
      • Push/Pull: "Squeeze glutes throughout/Body straight."
      • Lunge: "Keep front knee lined up with ankle and hip."

  6. Monitor and Adjust

    • If performance limits are reached in sessions >60 mins, suggest 30–60g carbs per hour during the workout.
    • Encourage supplementation of Creatine Monohydrate and Caffeine (3–6 mg/kg) pre-workout for power and mood support.