A BVSA Program · Female Specific Athletic Development
Train her
like a girl
She trains different.
Train Her Like a Girl is a female specific athletic program built on female biology. We train to build healthy, resilient, high performing women who move efficiently, with power, and in alignment. We teach her not just how to train, but how to sync her training, nutrition, recovery, connection, and self care to her cycle, so she learns to tend her body through every phase.
Book a THLG SessionTrained By Biology
Her hormones write the plan
As females, we run on a hormonal cycle that is constantly changing, roughly a month long, moving through four distinct phases. Men run on a much shorter hormonal cycle, closer to a single day. That difference is not a footnote, it changes what her body actually needs, day to day and week to week.
In each phase, energy, strength, recovery capacity, and mood shift. That is not something to push through, it is information. Once she learns the flow of her own body, she can start making choices that actually support her training, her health, and her performance: mentally, physically, spiritually, and emotionally.
And every athlete's rhythm is a little different. Phase lengths are not the same for every girl, or even the same every month for the same girl. Learning her own pattern is part of the work.
Menstrual 3–7 days
Energy is lowest. Rest and gentle movement.
Follicular 7–10 days
Energy is building, a strong window for pushing intensity.
Ovulatory 3–4 days
Peak strength and power, energy at its highest.
Luteal 12–16 days
Energy tapers. Prioritize recovery and steady effort.
The Focus
Two sides, one athlete
Train Her Like a Girl is built on two things: training her body for performance and injury prevention, and teaching her to understand her cycle. Together they keep her healthy, strong, and in the game for the long haul.
Train the Body
Strength & Speed Training
Training built around the biology of the female body: strength, stability, mobility, agility, and explosiveness programmed for how she actually develops, plus the landing mechanics, deceleration, and hip and hamstring work that lower ACL and injury risk. Strong, durable, confident movers.
Understand the Body
Cycle Education
Learning her cycle and how to work with it. The four phases and what each one means for training, energy, and mood, plus the nutrition, fueling, and hydration that shift across the month. She learns to fuel and train with her body, not against it.
How to Train
Pick one, or train the whole system
Book a single area on its own, or bundle both together into one complete program. Start where you need it most, or go all in.
À la carte
Book a single area, strength and speed training or cycle education, and go deep on the one your athlete needs right now.
Book an AreaThe full bundle
Both areas together as one program, training her body and educating her on her cycle, working as a system. The complete Train Her Like a Girl experience.
Book the BundleWho We Are
Built from the inside out
Train Her Like a Girl is a female specific athletic program built on female biology. We train strength, stability, mobility, agility, and explosiveness in rhythm with her cycle, and teach her to sync her training, nutrition, recovery, and self care to every phase, because girls are not smaller boys and never were.
Our work is inside out. We build healthy, resilient, high performing women by starting underneath the surface: the nervous system, the cycle, the self worth, the connection between a girl and her own body. Then we build the power on top of it.
Above all, we educate. We raise women who know their bodies, trust their bodies, and move through the world connected to them.
Healthy on the inside, powerful on the outside, unapologetically female.
Take It With You
Cycle & fueling guides
Printable guides that go deeper on the two sides of Train Her Like a Girl: syncing her cycle and fueling her body right.
Cycle Smart
The complete cycle playbook. How to train, fuel, spend your energy, and take care of yourself in every phase, with the fueling formula, sample weeks, and a tracking log.
Fuel Like a Girl
The female athlete's fueling guide. Build your plate by hand, fuel your training load, time it with your circadian rhythm, and eat for real recovery.
Wear It
The THLG hoodie
Oversized fit, pigment dye, BVSA crest on the front, Train Her Like a Girl across the back. Vintage black, grey, or light pink, now in youth sizes too. Runs small, so size up.
$80
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