Phase 2A High Hormonal (Ovulation-Luteal)

Phase 2A is where your body switches into a high hormonal state (known as the ovulation-luteal phase). It switches when you ovulate, and this phase typically goes from day 15 - 28. Please note as every woman can have a different cycle length, the start date (e.g. when you ovulate) can vary. For example if your cycle is 32 days long, this phase is more likely to trigger on day 18 (32 minus 14). Ovulation is generally regular without any extra symptoms aside from changes in vaginal secretion. Cervical mucus increases in quantity and becomes clear and stretchy, like egg whites, during this phase - check your undies!! How do we optimise the high hormonal phase? Our programming reflects a reduction in intensity from your top end speed sessions and a renewed focus on lower intensity endurance and skills. This is your opportunity to practice your steady-state pace and skill development. If fuelled properly, studies have reported that women can perform better in endurance activities in their luteal phases since they are able to increase fat metabolism and have enhanced fat breakdown. For our strength sessions, we want you to work on the bounding, the plyometrics, the neuromuscular response of high skill development. You will notice that we are focusing on descending weight sets, which means - starting heavy then working your way down so you are not getting unnecessary fatigue. This will allow you to develop and stress the muscles to work whilst tired but with proper form. This is a really exciting time to pump up the weights and embrace your strength training. As a woman we have a secret weapon right now where we can gain muscle strength during this time. Woooohoooo!! Notes on your hormones: After ovulation, luteinizing hormone (LH) and estrogen levels drop. Progesterone, which dominates during the luteal phase, starts to increase. Meanwhile, estrogen levels drop after ovulation but then slowly rise, along with progesterone.