Your hormones change every week. Your training and nutrition should too. This system builds a 4-phase plan around your actual physiology.
Matching training intensity to four menstrual phases. High intensity follicular, peak at ovulation, moderate luteal, light menstrual.
Yes. Follicular phase estrogen improves strength adaptation. Luteal phase progesterone reduces power output 5-10%.
Alternative protocol based on daily energy ratings rather than predicted cycle phase.
Many women can. The plan provides both standard and lighter alternatives.