J3 University – Female Module
Coaches: Help your female clients win shows with our tried-and-true framework specifically for female competitors.
This course will give a sustainable approach to coach females for the rest of your career and the women you coach will thank you years later for caring about their health and achieving goals long after they are done competing.
You owe it to your female clients to lower the physical and mental risks while pursuing the highest calibre of physiques.
Female competitors cannot be coached the same way as men and often have different responses that require different approaches.
More difficulty losing body fat = missing the mark on preps.
Easier to gain body fat = leaving offseason 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.
Virilisation 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.
This tried-and-true course will take you through the framework you need as a coach to understand the female body and implement strategies for nutrition, training, health and PEDs into an offseason and contest prep to bring your female competitors to a higher level of competitiveness.
Covering female competitors from all divisions, whether Bikini, Wellness, Figure, WPD, or Bodybuilding, you will be able to instantly apply the knowledge obtained in this course.
What you’ll learn in the Female Module
Instant access to 13 self-paced lectures, each 45-60 min in length.
Female Physiology/Endocrinology
Lesson 1
- Females are not small men, our coaching practice should reflect that.
- Overview of what comprises the 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?
Birth Control
Lesson 2
- 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
Lesson 3
- What are the main issues we run into that modify the hormonal profiles of females?
- Brief groundwork of the benefits we can see for clients
- What are the various presentations of these issues.
- Premature Menopausal Symptoms and 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?
- What is the best way to go about HRT for females.
Gut Health
Lesson 4
- 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
Thyroid
Lesson 5
- 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
Hypertrophy Training Female Divisions
Lesson 6
- 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
- Different Structural Presentation
- Class Specific Programming
Bikini
Wellness
Figure
WPD
Womens Bodybuilding
Fitness - Mapping it out for the client.
PED’s Part 1 Framework
Lesson 7
- 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
Lesson 8
- 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 3 Androgenic
Lesson 9
- 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 should a female administer AAS?
- How long is a cycle durations of AAS and starting doses?
- How to assess the success of your AAS cycle?
- How to manage client situations and the upper limits of female AAS use
PED’s Part 4 Estrogen
Lesson 10
- 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?
Contest Prep
Lesson 11
- 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?
Peak Week
Lesson 12
- Physiology & Flawed Practice
- Linear Carb Load
- Show Day Adjustments
- Holding the Look
- Back Loading
- Peak Week Training
- PED’s & Supplements Peak Week
Off Season: Phases of Muscle Gain
Lesson 13
- Overview of a Successful Off Season
- Needs Analysis
- Prep Recovery
- Metrics for Tracking
- Push Phase
- Hold/Transition Phase
- Mini-Cut
- Fat Loss During Off Season
- PED Progression
When you complete this course you will..
Have a full understanding of female physiology and hormones relevant to the physique competitor.
Be able to assess and troubleshoot common hormone disruptors and their impact to competitors.
Assess and design training programs specific to each female division.
Know how to progressively deploy PEDs in females and risk mitigation during competitive years and for life after competition.
Create a contest prep framework to bring females in shape to shows.
Structure an off season approach to maximize muscle gain and minimize body fat.
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