Training for the biologically female body

It should be a matter of course that women receive the same appreciation as men for their achievements in soccer. It should also be taken for granted that a training program is geared to the needs of the female hormonal, anatomical and physiological constitution.

Sports scientists now know that training that respects the body has a major impact on the health and performance of the female body. In scientific studies, it not only increased motivation and training success.

A women-specific training concept also reduces the risks associated with training plans based on biological men's bodies.
Risks of injuries such as torn ligaments, missed periods, an increased risk of osteoporosis and low performance — there are many signs when “women” are not training in harmony with their body.

With B42, we give you everything you need to reach a new level of performance on a sporting level.

B42 Feature Fußballtraining für Frauen mit Menstruationsmodus

Menstruation Mode

Low Intensity Programs

In addition to the three phases of offseason, preseason and season, our training programs for women also include the period phase, which you should switch to during menstruation.

This includes low-intensity programs that provide a reduced stimulus. After this week, you can easily switch back to the respective GameChanger program and continue training “normally”.

Prevention Training

Minimize knee injuries

Knee injuries are not uncommon in soccer. However, women are there Affected 6 times more often as men.

This is mainly based on anatomical differences, hormonal conditions as well as that neuromuscular interplay and, as a result, movement control.

By choosing your biological sex when onboarding the B42 Perforamnce app, you automatically benefit from training concepts developed with doctors.

B42 Feature Präventionstraining für Verletzungsprofilaxe und weniger Verletzungen

Recovery Training

Calm activities

In the first half of the cycle, i.e. from the first day of menstruation, the hormone estrogen rises very gradually, but estrogen is still very low. You're probably feeling weak during this time. That is why quieter activities can now be a good choice, such as fascia mobility but also relaxed endurance training.

Weight training

Targeted muscle development

In the follicular phase, the egg cell is formed. Since estrogen has already increased further, it is a good time for strength training and targeted muscle development. But be careful: estrogen makes ligaments and tendons looser, which is why coordinative elements are useful in training.

The strength exercises also took into account the valgus position and thus corresponding leg axis training.

B42 Feature Krafttraining für fußballspezifische Fitness

Endurance training

Intensive training

You have the most energy during ovulation. Now you can set training incentives, because intensive endurance training could be just right for you. Take advantage of this phase and let yourself be carried away by your energy!

Prevention training

Basic training to maintain strength

The best injury is the one that doesn't happen. With our prevention programs, you are declaring war on soccer injuries. They help you to protect yourself from the most common injuries and target the areas you need for more stability on the pitch.

If you feel fit, then you don't have to limit yourself. But if you notice that you want to lower the intensity a bit, then rely on your gut feeling.

Frequently asked questions

Biological sex differences

If you can't find the answer to your question here, have a look at our Help Center Stop by or contact our Support.

What are the anatomical-physiological differences between men and women?

While speed and mobility programs have remained almost analogous to men, there are elementary differences in strength programs. Exercises designed specifically for women were selected to combat the gender-typical disadvantage in women's anatomy.

In particular, the valgus position and thus appropriate leg training should be taken into account. An adjustment was also made to the repeat payment. While these are barely noticeably reduced due to the minimal discrepancies in the lower extremities, these have been taken more into account in the upper extremities. Progressions were also developed for the pull-ups and push-ups exercises.

What is menstrual mode?

The big challenge here is taking the period into account. Looking at similar training programs, it quickly became apparent that we were entering completely new territory by managing any disparities. In addition to the three phases of offseason, preseason and season, our training programs for women also include the phase of the period that you should switch to during menstruation. This includes low-intensity programs that provide a reduced stimulus. After this week, you can easily switch back to the respective GameChanger program and continue training “normally”.

More information about training for the biologically female body

Biological sex differences

What are the anatomical-physiological differences between men and women?

What is menstrual mode?

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