You’re training because you want to get stronger AND feel really great in your body. Training and feeling great in your body probably means a lot to you, am I right?!
Like you, a lot of women I work with had previously tried all kinds of stuff to get the results they wanted: HITT, running, Crossfit, F45, yoga, personal training, dieting, restriction (and some other weird stuff that the culture sold them).
Maybe you’ve copied workouts off Instagram or youtube, watched what other people are doing. Got ideas from books and podcasts…
Maybe you’ve started (and stopped) so many programs – trying to piece together a plan for yourself (but they don’t stick).
And. Even after trying alllllll that stuff, you still don’t feel stronger and great in your body. Actually, you are burnt out, frustrated and superrrrrr stressed (am I close, Warrior?).
So, why do so many of us really struggle with this training, nutrition and health stuff?
Here’s the thing. You’re not alone. Like you, a lot of women I work with have tried these things too. And what feels cool and exciting at first, (and even works for a while) quickly gets frustrating and overwhelming.
When I started working with my coach in 2012 (phewww that’s soooo long ago now – 10 years!) I realised the real problem behind why a lot of women can’t get stronger and get the results they want is that they weren’t taught the foundation of training needs.
I looked around and saw that all of the women that were getting results had spent the time learning the foundation of training needs AND they understood how to confidently progress their training.
It was simple, but nobody was talking about it. So, I created a framework and this is what we use in Warrior School. And I’m gunna share it with you today.
Are ya ready, wanna see the framework that will help you get stronger AND feel great in your body?? Let’s do it!
**This pyramid is based on the work of Holzman and Ackerman (2021) – “Hierarchy of Nutrition Needs for Female Athletes”
Okay, let’s talk through it.
At the base of the pyramid, we have safety and meeting energy needs. Making sure the body is getting enough calories is essential. If the body doesn’t feel safe or have the energy to function, you will not have the stress tolerance AND recovery base to train and recover – this is one of the biggest reasons we can’t train consistently and get those badass results we want!
If you don’t have a strong base, how can you build a strong body?!
In Warrior School we spend the first 3-months in the “build phase” of the foundation – this is where we look at your biofeedback (your markers) and develop a clear nutrition strategy. We make sure you are eating enough and building your stress tolerance. Once safety and energy needs have been considered we need to learn about key characteristics that are essential for a successful training practice – heart, respect, quality, effort, humility, GRIT, and patience – I call them the Warrior Super Powers. Being able to embody these super powers will help you learn how to approach your training.
The next level in our pyramid focuses on the fundamentals of training – exercise selection, training frequency, intensity, and volume (which basically means how much do I train, how often, and how hard)
Bodyweight strength and mobility are the foundation upon which all your training is built.
After the build phase we enter into the next phase. The first 6-9 months in Warrior School are spent on mobility, flexibility, learning basic movement patterns, technical execution, and volume.
All of my Warriors start with mobility and bodyweight strength training. This is where they learn how to “own” the movement/s.
From here we move into increasing the intensity and complexity of the training. We learn how to confidently progress our training.
Knowing how to choose your weights gives you confidence in your training and greater results.
If we are in our cycle years our menstrual cycles can (and should) be considered in our training plan. Then, any other age effects not already a part of the training plan can be altered (training after menopause). Finally, a female can specialise in training, and the plan can be individualised.
Building this foundation of training needs takes years. Not months or weeks, but years. And remember – when training, you should ensure all lower components of your pyramid are achieved, before stepping up!
Now of course these components can overlap, and sometimes we have to go back to the lower components, depending on what’s going on. This training, nutrition and health stuff isn’t linear.
If you would like help in creating YOUR foundation I invite you to join Warrior School.
Amy Xo
More from Amy
Episode 112: The Performing Body Versus The Objectified Body
Episode 113: Is Your Foundation Strong Enough to Support Your Vision?
Episode 89: How to Train Hard in a Respectful Way
Episode 81: Hormonally Respectful Fat Loss with Jessica Ash