Athletic training for women

Strength, speed and power, planned for you month by month, with coaches in your pocket and in your ear for every session.

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Every phase, planned week by week

PREP, Dynamic and Power are mapped onto every month for you: a week of PREP, a week of Dynamic, then two weeks of Power. You always know what today's session is building toward.

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* Check with a doctor before starting a new training program.

Every session an athlete needs

Lifting, speed, skills, testing and recovery, all in your plan and all guided.

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Weights for every muscle group
Plyo, sprints and change of direction
Evals to test, then retest
Recovery from stretches to ice baths

In-ear coaching, pacing built-in

Press start and your coach calls each move, the reps and the sets in your ear, turning your music down while it talks so your eyes stay on the work.

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A coach in your pocket

Your S&C, Recovery and Nutrition coaches are a message away in Team Chat, with answers built around your phase and your week.

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Log a meal in one line

Tell the Nutrition Bot what you ate and it logs the meal in today's journal, with calories and macros counted against your daily targets.

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Athletic moves, all included

Movement videoPlaceholder

Plyometrics: jumps, bounds and hurdle hops
Sprints, acceleration and deceleration
Change of direction and backpedal work
Core work, from planks to carries

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Simple pricing, everything included

Athletic Women Pro unlocks every phase, session and coach. Start with a 7-day free trial and cancel anytime in the App Store.

Monthly$24.99/monthBilled monthly after your 7-day free trial.Start free trial
AnnualSave 50%$149.99/yearJust $12.50 a month, billed yearly after your 7-day free trial.Start free trial
Everything in Pro
- A weekly workout plan, no guesswork
- Track your progress in Journal
- S&C, Recovery, and Nutrition Bot Trainers
- Free Athletic Women nutrition tracking
- In-ear session coaching for every set
- Cancel anytime in the App Store

Athletic Women Pro auto-renews until you cancel. Payment is charged to your Apple ID when the trial ends. Cancel at least 24 hours before the period ends in Settings → Apple ID → Subscriptions.

Trusted by athletes everywhere

Start the month with a baseline Combine, train through Dynamic, then run the same protocol in Power and see what moved.

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No credit card to start • Cancel anytime

Start your 7-day free trial

No credit card to start • Cancel anytime

Athletic Women is a fitness app and does not give medical advice. Check with a doctor before starting a new training program.

Athletic Women Pro is $24.99 a month or $149.99 a year and renews until you cancel. Apple offers a 7-day free trial when you subscribe; payment is charged to your Apple ID when the trial ends. Cancel at least 24 hours before the period ends in Settings → Apple ID → Subscriptions.

Weekly PlanJournalRewardsSearch

PowerOverall

39 sessions this loop

Reset whenever you're ready to start again at PREP

PREP7 days

Dynamic6 days

Power5 of 12

Reset loopResets on its own in 7 Power days

Month

Today · Sep 24

4 sessions

Power 3Recovery 1

September 2026

MoTuWeThFrSaSu123456789101112131415161718192021222324252627282930

Week

PREPDynamicPowerRecovery

Sep 21 – Sep 27

MonTueWedThuFriSatSun

Phases

PREPDynamicPower

PREPIsometric and eccentric focus.

1Isometric focusHold the position. Own the joint.
2Eccentric focusSlow on the way down. Stay in the shape.

DynamicDynamic eccentric to variable loading.

1Dynamic eccentricLoad fast on the way down.
2Dynamic eccentric + dynamic concentricFast down, fast up.
3Dyn ecc + dyn con + variable loadingAdd accommodating resistance.

PowerPower expression.

1PowerMove the load as fast as you can.
2Power supersetsPower first, then the pairing.

Workouts

WeightsPlyoTrack / FieldPrehabRecovery

Suggested

UpperChest, back, shoulders, and arms. 36 min 10 exercises Done

Quads + CalvesSquat and calf raises. 38 min 4 exercises

Glutes + HamstringsHinge and hip extension. 54 min 4 exercises

Rewards

Invite friends.
Earn rewards.Invite your friends and earn a free month of Pro when they subscribe.

5.4k XPA

Weekly PlanJournalRewardsSearch

WeightsPlyoTrack / FieldPrehabRecovery

3-Day Split4-Day Split5-Day Split6-Day Split

WorkoutsNutritionUpdatesChat

Weekly PlanJournalRewardsSearch

PowerOverall

39 sessions this loop

Reset whenever you're ready to start again at PREP

PREP7 days

Dynamic6 days

Power5 of 12

Reset loopResets on its own in 7 Power days

Month

Today · Sep 24

4 sessions

Power 3Recovery 1

September 2026

MoTuWeThFrSaSu123456789101112131415161718192021222324252627282930

Week

PREPDynamicPowerRecovery

Sep 21 – Sep 27

MonTueWedThuFriSatSun

Phases

PREPDynamicPower

PREPIsometric and eccentric focus.

1Isometric focusHold the position. Own the joint.
2Eccentric focusSlow on the way down. Stay in the shape.

DynamicDynamic eccentric to variable loading.

1Dynamic eccentricLoad fast on the way down.
2Dynamic eccentric + dynamic concentricFast down, fast up.
3Dyn ecc + dyn con + variable loadingAdd accommodating resistance.

PowerPower expression.

1PowerMove the load as fast as you can.
2Power supersetsPower first, then the pairing.

Workouts

WeightsPlyoTrack / FieldPrehabRecovery

Suggested

UpperChest, back, shoulders, and arms. 36 min 10 exercises Done

Quads + CalvesSquat and calf raises. 38 min 4 exercises

Glutes + HamstringsHinge and hip extension. 54 min 4 exercises

Rewards

Invite friends.
Earn rewards.Invite your friends and earn a free month of Pro when they subscribe.

5.4k XPA

Weekly PlanJournalRewardsSearch

WeightsPlyoTrack / FieldPrehabRecovery

3-Day Split4-Day Split5-Day Split6-Day Split

WorkoutsNutritionUpdatesChat

Thursday, 24 Sep 2026 · 36 min.UPPERChest · Back · Shoulders · Biceps · TricepsFavoriteShareSTART WORKOUT

Choose a variantUpper · PREPIsometric focusHold the position. Own the joint.Eccentric focusSlow on the way down. Stay in the shape.Continue

0XP00:001234567

In your ear

Now starting Overhead press - Isometric focus - 8 reps / 4 sets.

Overhead press - Isometric focus8 reps · 12.5 kg · Set 1 of 4

Recovery Bot

Recovery for each phase

How should I recover during PREP?What changes in recovery when I move to Power?Build a recovery pass for this week's phaseHow should I recover during PREP?What changes in recovery when I move to Power?Build a recovery pass for this week's phase

Build a recovery pass for this week's phaseWhat changes in recovery when I move to Power?How should I recover during PREP?Build a recovery pass for this week's phaseWhat changes in recovery when I move to Power?How should I recover during PREP?

S&C Bot

Strength and the monthly phases

What is the PREP phase?How does a month go from PREP to Dynamic to Power?What should I lift in this week's phase?What changes when I move to Power?What is the PREP phase?How does a month go from PREP to Dynamic to Power?What should I lift in this week's phase?What changes when I move to Power?

What changes when I move to Power?What should I lift in this week's phase?How does a month go from PREP to Dynamic to Power?What is the PREP phase?What changes when I move to Power?What should I lift in this week's phase?How does a month go from PREP to Dynamic to Power?What is the PREP phase?

How should I recover during PREP?

Search sessions…Search sessions

Good question to lock in before the season ramps up. Here's how to recover through PREP.

Your PREP recovery framework

1. Daily floor work (10–15 min)

•After sessions: hip flexors, quads, glutes and calves, 45–60s each.

•Evenings: thoracic spine and ankle mobility.

2. Tissue work (2–3× a week)

•Foam roll quads, glutes and calves after heavier days.

3. Sleep 8–9 hours

•Keep the night before training quiet.

Want me to add a 15-min mobility circuit to your calendar?

Recovery BotS&C Bot

Ask the Recovery botAsk the S&C bot

WorkoutsNutritionUpdatesChat

AI trainers

S&C BotStrength and the monthly phases

Recovery BotRecovery for each phase

Nutrition BotFuel for the month

1.4k XPA

TodayCut

1,960 remaining

of 1,960 kcal

Protein0gof 145g

Carbs0gof 210g

Fat0gof 60g

WaterUndo

0.0 L today

of 2.3 L · 0 / 9 glasses

+ Glass250 ml+ Bottle500 ml

18192021222324

WeightLog

Log your meal

Nutrition Bot

3 eggs 2 brown toast 1 coffee

Log meal…Log meal

Logged ✅

3 eggs, 2 brown toast, black coffee

•430 kcal · 24P / 32C / 21F

Solid breakfast and a good protein start for today. Training later? Add a piece of fruit closer to the session for quick carbs.

Ask the Nutrition bot

WorkoutsNutritionUpdatesChat

9:41

Athletic training for women

Every phase, planned week by week

Every session an athlete needs

In-ear coaching, pacing built-in

A coach in your pocket

Log a meal in one line

Athletic moves, all included

Simple pricing, everything included

Trusted by athletes everywhere

Get Athletic Women