Table of contents
Description of J3U Female Module
Coaches: Help your female clients win shows with our tried-and-true framework specifically for female competitors
This course is the resource needed to coach females to a higher level of competitiveness and managing long term health
Females can not be coached like men & their uniqueness can make physique goals a challenge:
- More difficulty losing body fat = missing the mark on prep
- Easier to gain body fat = off season harder to diet from
- Slower to gain muscle = unproductive off-seasons
- Hormone dysfunction is common = problematic for physique goals
- Limited and incorrect information for females on Supplement and PEDS = High risk of side effects
- Virilization is the most significant risk for female PED users we need a harm reduction strategy in place for our competitors
- Excessive dieting leaves the female physique in physical and mental disarray
What do we do about these challenges?
In this course you will understand the female body and when to implement strategies for nutrition, training, health and PEDs into an offseason and contest prep to overcome any issue that a female physique can present.
Whether Bikini, Wellness, Figure, WPD, Fitness or Bodybuilding, this course will apply to all divisions and address unique aspects of each.
What You’ll Learn In J3U Female Module?
- Females are not small men, our coaching practice should reflect that.
- Overview of what comprises the female reproductive system.
- What hormones are involved with the process and how do they influence the process?
- Detailed walk through of Menses from Day 1 to day 28
- Why this matters as a coach?
- What is and how does birth control work
- What are the various types of birth control
- What is birth control commonly used for
- How does birth control effect the hormonal profile
- How does birth control impact muscle gain and fat loss
- How does birth control impact overall health
- Ideal choices for birth control for physique competitors
- How to work around low testosterone
- How and when to stop using hormonal birth control
- What the implications of concomitant use of PEDs and birth control
- Aspects to coaching clients on birth control
Menstrual Cycle Dysfunction
- What are the main issues we run into that modify the hormonal profiles of females?
- Brief groundwork of the benefits we can see for clientsWhat are the various presentations of these issues
- Premature menopausal symptoms & menopause; Hypothalamic, Amenorrhea, HRT Practices, PCOS, Thyroid Axis issues (HPA-Axis down regulation)
- As Coaches, what are we able to do in order to positively impact these hormonal profile issues;Understand how to identify these issues
- Work with practitioners to optimize practice in solving problems
- How can these hormonal issues impact overall health, overall progress, and why this matters?
- Understand the Role of the GI tract and Microbiome
- How females GI function differs and why
- How the gut will manage estrogen
- How do we define “good” gut health
- Address common GI complaints of gas, bloating and constipation
- Differences in food intolerance, allergy and sensitivity
- How to manage Irritable Bowel Syndrome
- How to manage gastroesophageal reflux
- Gut health misconceptions
- What to do for optimizing gut health
- Why the thyroid matters
- Thyroid lab interpretation
- Addressing thyroid dysfunction in contest prep
- Managing exogenous thyroid in contest prep and offseason
- Thyroid impact on skeletal muscle
- Hashimoto’s disease and what to do
- Goal of Program Design: Progression over time
- Basic tenets of program design
- What drives hypertrophy?
- Understanding class requirements
- Assessment of the clients movement capacity
- Addressing common presentations
- Class specific programming
- Different Structural Presentation
- Mapping it out for the client
- Bikini, Wellness, Figure, WPD, Womens Bodybuilding, Fitness
PED’s Part 1 Framework
- What is the main risk for females using PEDs?
- How should we monitor risk for females?
- What is the timeline and framework for female PED use?
- What are all non androgenic PEDs a female can use and how can they be used?
- What natural ergogenic, muscle building and fat loss supplements can we use?
- What does year one of PED use look like for a beginner?
PED’s Part 2 Testosterone
- Why is Testosterone the starting androgen for females?
- What should a natural female Testosterone level be at?
- How much exogenous Testosterone keeps a female within physiological norms?
- How well does Testosterone build muscle and what are the side effects?
- Do we have long term safety data on Testosterone usage ?
- How does Testosterone fit within our framework?
PED’s Part 3 Androgenic
- Do AAS accrue muscle tissue the same?
- Do AAS differ in side effects for females?
- Which AAS are female friendly?
- Which AAS are higher risk and to be avoided?
- How long is a cycle durations of AAS and starting doses?
- How to assess the success of your AAS cycle?
- How should a female administer AAS?
- How to manage client situations and the upper limits of female AAS use
PED’s Part 4 Estrogen
- Is modulating estrogen helping or hurting physiques?
- What does lowering estrogen do for muscle and adipose metabolism?
- How does estrogen and progesterone impact fluid balance?
- What are estrogen levels on contest prep?
- Identifying root issues of fat loss stalls or water retention?
- How to address water retention?
- Should we ever use an Aromatase Inhibitor or
- Selective Estrogen Receptor Modulator?
- How to troubleshoot acne?
- How to troubleshoot hair loss/shedding?
- How to address voice change?
- Why are competitors NOT getting in shape?
- What are the challenges to prepping females?
- A successful prep starts with the pre-prep phase
- What body fat level does each division require?
- What is your body fat currently at?
- Setting up the correct contest prep timeline
- Setting up the calorie deficit with nutrition and exercise
- Decision making for fat loss stalls
- What to do about refeeds and diet breaks?
- Should nutrition be modified for the menstrual cycle?
- When to use which PEDs?
- Physiology & Flawed Practice
- Linear Carb Load
- Show Day
- Back Loading
- Peak Week Training
- PED’s & Supplements
- Peak Week
- Start Now
- Overview of a successful off season
- Needs Analysis
- Prep Recovery
- Metrics for Tracking
- Push Phase
- Hold/Transition Phase
- Fat Loss During Off Season
- PED Progression
More courses from the same author: John Jewett
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