Winter Training for Female Athletes: A Live Q&A Follow-Up With Jenny McCoy

Beat the winter slump: A practical, science-forward offseason plan for female team athletes

Short days, cold weather and crowded schedules make winter training one of the biggest pain points for female team athletes and coaches. If you left the season fatigued, struggled to find structured guidance, or felt training plans ignored female-specific needs—this follow-up to Outside’s live AMA with NASM-certified trainer Jenny McCoy gives you a clear, actionable roadmap. It compiles AMA highlights and expands them into a 12-week winter/offseason program focused on strength and conditioning, periodization, recovery and nutrition tailored to women in team sports.

Quick overview: What matters most this winter (most important first)

1. Consistency with progressive overload: prioritize sustainable weekly increases in volume or intensity rather than one-off max efforts.
2. Menstrual-cycle-informed adjustments: use cycle phase to modulate intensity, recovery and nutrition rather than stopping training altogether.
3. Multi-layered recovery: sleep, targeted mobility, and low-cost modalities (contrast baths, compression, light aerobic recovery) are non-negotiable.
4. Hybrid strength + power blocks: off-season should build strength first, then convert to power and sport-specific speed.
5. Data-light monitoring: RPE, sleep logs and HRV or wearable steps are often enough to avoid overreach.

AMA highlights from Jenny McCoy — distilled

During Outside’s January 20, 2026 live AMA, Jenny McCoy emphasized practical, athlete-first approaches rather than rigid templates. These are the themes that informed the plan below:

• Start with movement quality: before chasing load, make sure joints move well under control.
• Build a strength base in the first 4–6 weeks: heavier loads with lower velocity, emphasizing foundational lifts and unilateral strength.
• Transition to power and sport-specific work: plyometrics, loaded jumps and acceleration drills in weeks 7–12.
• Adapt for life demands: winter schedules, school/work and family obligations mean sessions should be flexible: 3–5 quality sessions per week.
• Nutrition equals training: fuel to support recovery and adaptation—protein, appropriate energy intake and strategic carbs around sessions.

AMA takeaway: Prioritize steady progress and recovery—simple, repeatable wins build resilience for the next season.

Why 2026 is different — trends to use in your favor

Late 2025 and early 2026 showed accelerating adoption of female-specific training strategies across pro and collegiate programs. Expect to see more teams using menstrual-cycle-aware periodization, teams integrating HRV and sleep data into daily readiness checks, and wider use of compact, high-impact winter microcycles to protect athletes from midseason burnout. Consumer wearable accuracy improved in 2025, making HRV and sleep tracking more actionable for teams and individuals.

12-week winter OFFSEASON plan — structure at a glance

This plan is designed for female team athletes returning from season play in January and aiming to enter pre-season stronger, more powerful and resilient.

1. Weeks 1–4: Foundation (Hypertrophy & movement) — 3–4 sessions/week focused on movement quality, posterior chain strength, and metabolic conditioning.
2. Weeks 5–8: Strength (Max strength & capacity) — 3–4 sessions/week, heavier loads, unilateral emphasis, increased tempo work, sport-specific conditioning twice weekly.
3. Weeks 9–12: Power & conversion (Speed, plyo & sport-specific intensity) — 3–5 sessions/week, power development, sprint mechanics, and simulated sport intensities.

Progression model (simple rules)

• Increase volume 5–10% week-to-week during foundation weeks when possible.
• Shift to load increases of 2.5–10% during strength weeks, prioritize quality reps.
• Reduce total strength volume by ~20% when starting power block; preserve intensity but increase velocity demands.
• Deload week every 4th week: reduce load and volume by 30–40% to allow supercompensation.

Weekly microcycle examples

Below are two scalable templates: one for 3 sessions/week and one for 5 sessions/week. Sessions are modular and can be rearranged by availability.

3 sessions/week (time-crunched athletes)

1. Session A — Strength full-body (squat/hinge primary), accessory unilateral work, core (50–70 minutes).
2. Session B — Speed & power + mobility (short sprints, loaded jumps, hip/ankle mobility) (40–55 minutes).
3. Session C — Conditioning + upper-body strength (intervals or sport-sim conditioning, push/pull movements) (40–60 minutes).

5 sessions/week (higher priority athletes)

1. Day 1 — Heavy lower (squat/hinge focus).
2. Day 2 — Upper strength + throw/catch power work.
3. Day 3 — Speed and reactive power (sprints, bounds).
4. Day 4 — Active recovery + mobility + technique work.
5. Day 5 — Conditioning + unilateral strength and core.

Strength & conditioning — core sessions and exercise progressions

Choose compound movements first. Below are progressions you can run through across the 12 weeks.

Hinge progression (posterior chain)

• Week 1–2: RDL with kettlebell (3x8-10)
• Week 3–6: Barbell RDL (3x6-8) to trap-bar deadlift (4x4-6)
• Week 7–10: Deadlift variation (3x3–5) plus loaded jump: 3–5 sets of 3
• Week 11–12: Contrast sets (heavy hinge + unloaded jump) for power conversion

Squat progression (bilateral to unilateral)

• Goblet squat → Back squat (3–5 sets, rep ranges change by block)
• Add reverse lunges, Bulgarian split squats for unilateral strength (3x8 each)

Power & speed drills

• Plyometric progression: low box → single-leg bounds → lateral bounds
• Sprint work: technique drills (A-skips), short accelerations (10–30 m), resisted sprints once weekly

Recovery & regeneration — what to do (and when)

Recovery is a training ingredient—not an afterthought. Jenny McCoy stressed that winter plans must prioritize sleep, mobility and low-intensity days to keep athletes progressing without breakdown.

Daily priorities

• Sleep: 7–9 hours nightly; prioritize consistent bedtime.
• Nutrition timing: prioritize a protein-rich meal 60–90 minutes post-session.
• Active recovery: 20–30 min low-intensity aerobic work or mobility on off days.

Interventions (use contextually)

• Contrast baths or cold immersion for acute soreness after intense sessions (use sparingly).
• Compression garments for travel or multi-day tournaments.
• Soft tissue work and targeted mobility - 10–15 minutes daily.

Nutrition: a periodized, female-focused approach

Fueling strategy should reflect training block, menstrual cycle phase and body composition goals. Jenny recommended practical templates over strict restriction—especially in winter when energy needs can dip and daily life disrupts routines.

Macro guidance (starting point)

• Protein: 1.6–2.2 g/kg bodyweight per day across the season; aim for 20–40 g protein in 3–4 meals.
• Carbohydrates: 3–6 g/kg for foundation/strength blocks; increase to 4–8 g/kg during high-intensity/power weeks and game prep.
• Fats: 20–35% of daily calories for hormone support and satiety.

Timing & practice

• Pre-session: small carb + protein snack 60–90 minutes prior for higher intensity days.
• Post-session: 20–40 g protein and 30–60 g carbs within 60–90 minutes to maximize recovery.
• Hydration: aim for baseline urine color pale straw; add electrolytes for long sessions or heavy sweat.

Cycle-aware nutrition

Use cycle phase to modulate calories and carbs: during luteal phase many athletes report higher basal metabolic rate and appetite—support this with slightly higher carbs and calories to maintain training quality. During early follicular phase, if energy is lower, prioritize sleep and recovery and do higher-skill/technique or low-load strength sessions.

Supplements — pragmatic options

• Protein powder for convenient post-session intake.
• Creatine monohydrate (3–5 g/day) — well-supported for strength and recovery in female athletes.
• Vitamin D if levels are low (winter months) — check with bloodwork.
• Omega-3s for inflammation management and mood—use a food-first approach.

Always consult a sports dietitian or physician before starting any supplement.

Monitoring, metrics and tech (2026-ready, without overcomplication)

Leverage low-friction measures that are accessible all winter:

• Daily RPE and sleep logs: free and effective for tracking load and readiness.
• HRV: several consumer wearables improved accuracy in 2025; use trends over single readings.
• Session metrics: jump height, sprint times, and barbell velocity when available to track neuromuscular status.

Injury prevention & common winter pitfalls

Winter exposes athletes to abrupt changes in workload and cold muscles—two risk multipliers. Build movement prep into every session, keep bilateral balance checks and watch training monotony. Jenny warned that the biggest mistake is neglecting the deload. Schedule it.

Sport- and position-specific tweaks

Adjust emphasis depending on sport demands:

• Soccer/field hockey: more aerobic capacity and deceleration drills; lateral plyos.
• Basketball/Netball: vertical power, change-of-direction and upper-body contact resilience.
• Rugby/Football: heavier focus on absolute strength, neck and shoulder durability, and high-intensity repeat sprint ability.

Sample week from the plan — Week 6 (strength block)

Designed for a 4-session athlete. Adjust sets/reps by athlete level.

• Day 1 — Heavy lower: Back squat 5x5 @ 75–85% 1RM; RDL 3x6; Bulgarian split 3x8; core plank 3x45s.
• Day 2 — Mobility + skill: 30–40 minutes of movement flow, hip/ankle mobility, and light sprint technique.
• Day 3 — Upper strength: Bench 4x6; bent-over row 4x6; single-arm dumbbell press 3x8; ab rollout 3x10.
• Day 4 — Conditioning: 6x 3-min intervals (2 min easy), plus 6x30m accelerations. Finish with foam rolling.

Actionable checklist: What to implement this week

• Set a weekly training frequency you can sustain (3–5 sessions).
• Pick a baseline movement test (loaded vertical jump or 10-m sprint) and retest every 4 weeks.
• Schedule one deload week in the next 28 days.
• Log RPE, sleep and one subjective readiness score daily.
• Plan post-session meals with 20–40 g protein and carbs for recovery.

Case study: A college midfielder (real-world example)

Emma, a collegiate midfielder, returned from a long season with nagging hamstring tightness. Using the plan above she:

1. Completed a 4-week foundation block focused on RDLs and unilateral work to address asymmetry.
2. Recorded daily sleep and RPE; noticed higher RPEs on travel days and trimmed load accordingly.
3. Converted strength to sprint power in weeks 9–12 and returned to full competition stronger and more resilient.

This is a template; individualization remains essential.

Coach and athlete homework

• Coaches: Build the plan into team calendars with clear recovery days and deloads scheduled.
• Athletes: Communicate cycle and life stressors; don’t let fear of missing a session push you into injury.
• Both: Use minimal daily metrics (RPE + sleep) to guide micro-adjustments.

Final takeaways — what Jenny McCoy would want you to remember

• Prioritize movement quality and consistency over flashy single sessions.
• Periodize with purpose: strength before power; deload regularly.
• Fuel training: protein, strategic carbs, and practical timing trump rigid dieting.
• Use simple monitoring: RPE, sleep and one objective test to steer progress.

Ready to put this into action?

If you were in the AMA, you know Jenny McCoy favors simple, repeatable systems. Use this 12-week template as your starting point: adapt it to your sport, your cycle, and your life. Start small, track consistently, and prioritize recovery. Want a downloadable, fillable 12-week microcycle and one-page nutrition checklist tailored for female team athletes? Join our community for coaches and athletes at womensports.online and get the plan, plus video demos and progress tracking tools.

Take action today: Pick your session frequency, schedule your first deload week, and log a baseline sprint or jump. Consistency wins the winter—let this plan be your map.

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