Programming Gym Sessions and Velocity-Based Training in Women's Soccer
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Programming Gym Sessions and Velocity-Based Training in Women's Soccer
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In this episode of the Femme FC Podcast, host Nicole Surdyka talks with Christi Edson, Head of Performance for the Orlando Pride, about how she programs gym sessions and uses velocity-based training (VBT) to individualize and optimize strength work throughout the professional season.
Christi shares her philosophy of keeping things simple and effective—focusing on movement patterns, player readiness, and sustainable progression across a season. She explains how she integrates gym work with on-field demands, manages volume and intensity for starters and non-starters, and uses VBT to individualize lifting and build confidence in the weight room.
They discuss:
⚽ Programming gym sessions across the competitive season
🏋️♀️ Using velocity-based training to guide load and intent
📊 Individualizing exercises without overcomplicating the program
💡 "Microdose" strength exposures and managing fatigue in-season
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