Train With Her Hormones, Not Against Them

Learn how estrogen and progesterone affect ligament laxity, joint stability, injury risk and performance across the menstrual cycle. Then put it to work with phase-based strength and conditioning templates for beginner, novice and advanced female athletes.

Taught by Dr. Janelle Goss, DC, MS, CDNP, CSCS, the course pairs the current research with tools you can use right away: a daily readiness check-in, practical case studies, and two applied labs you complete and submit for review.

By the end of this course, you will be able to:

  • Explain how estrogen and progesterone change across the follicular, ovulation and luteal phases, and how that affects performance, recovery and well-being
  • Interpret the research on hormones, ligament laxity, joint stability and ACL injury risk, including oral contraceptive use
  • Recognize how energy, endurance and strength shift between the follicular and luteal phases
  • Track readiness with a daily check-in, and tell athletes who respond strongly to their cycle from those who don't
  • Design phase-specific resistance training programs that support injury prevention, scaled to the athlete's training experience
  • Build joint-stability and connective-tissue work into every program

What's inside:

  • 3 chapters of written lessons and video lectures
  • 6 ready-to-use programming templates (beginner, novice and advanced, for the follicular and luteal phases), plus the Resistance Training and the Menstrual Cycle PDF
  • A printable Daily Readiness Check-In Log with clear Green / Yellow / Red rules
  • Case studies: a beginner, an athlete with irregular cycles, a hormonal contraceptive user and an in-season rugby player
  • 2 applied labs with downloadable workbooks, reviewed against a rubric
  • Key Takeaways and a quiz at the end of each chapter (80% to pass)
  • A full list of the peer-reviewed studies discussed

Who it's for: chiropractors, physical therapists, athletic trainers and strength coaches who work with female athletes, from recreational to competitive.

CE credit and access: 3 CE hours for DCs and DPTs. To earn your certificate, pass every chapter quiz (80%), have both labs approved and complete the course evaluation within 30 days of enrolling. You keep access to the course and all downloads for 1 year.

Course curriculum

    1. Welcome!

    2. Pre-test!

    3. Course Downloads: Workbooks, Templates and Tools

    1. Female Athlete Physiology and the Menstrual Cycle

    2. Estrogen, Progesterone and the Menstrual Cycle

    3. Chapter 1 Key Takeaways

    4. Chapter 1 quiz

    1. Reading: Hormones, Ligaments and Joint Stability

    2. Part 1: Ligament Laxity and ACL Injury Risk by Phase

    3. Part 2: Estrogen and ACL Injury — The Research

    4. Part 3: Oral Contraceptives and ACL Injury Risk

    5. Part 4: New Research — Injuries Across the Cycle (2024)

    6. Reading: Energy, Strength and Endurance Across the Cycle

    7. Menstrual Symptoms and Training Readiness

    8. Symptom and Readiness Check-In

    9. Cycle Tracking With Wearables (WHOOP Example)

    10. Chapter 2 Key Takeaways

    11. Lab 1: Cycle and Readiness Tracking

    12. Chapter 2 Quiz

    1. Reading + PDF: Training Considerations for Each Phase

    2. Programming Templates: Beginner, Novice and Advanced

    3. Applying the Templates: Case Studies

    4. Responders vs. Non-Responders: Who Benefits Most From Phase-Based Training?

    5. Chapter 3 Key Takeaways

    6. Lab 2: Program Design

    7. Chapter 3 Quiz

    1. Current Literature References

    1. Course Evaluation Survey

About this course

  • $197.00
  • 28 lessons
  • 3 CE hours for DCs and DPTs
  • 1 year of access. Complete at your own pace.
  • 6 programming templates, 2 labs and fillable workbooks

Your Investment:

3 CE hours for DCs and DPTs: pass every chapter quiz, both labs and the course evaluation within 30 days. Includes 1 year of access to the course and all downloads.

Instructor

Dr. Janelle Goss, DC, MS, CDNP, CSCS, researches how hormonal, physiological and psychological factors affect female athletes' performance and physical activity. She built Menstrual Cycle Training for Female Athletes to turn that research into programming coaches and clinicians can use. She holds a Doctor of Chiropractic and a master's in Sports Science and Rehabilitation from Logan University, and is a Certified Dry Needling Professional (CDNP) and a Certified Strength and Conditioning Specialist (CSCS). Her other research covers spinal manipulation and neuromuscular function, and physical activity and heart health in rural children. She is also certified in SFMA (Selective Functional Movement Assessment) and Active Release Technique.

Janelle Goss

DC, MS, CDNP, CSCS

Questions You'll Find Answers To:

  • Does the menstrual cycle affect athletic performance?

    It can. Estrogen and progesterone shift energy, strength and endurance across the cycle, and how much varies from athlete to athlete. The course covers what the research shows for each phase and how to tell which athletes are most affected.

  • Should female athletes change training based on their menstrual cycle?

    When possible, yes. The course teaches a phase-based approach: higher-intensity strength work in the follicular phase, and more cardio, stability and moderate intensity in the luteal phase. How much to adjust depends on the athlete's training experience and her daily readiness.

  • Can the menstrual cycle affect ligament laxity and injury risk?

    Yes. Hormone changes affect ligament laxity and joint stability. Chapter 2 walks through the research on ACL injury timing, injury patterns across the cycle, and oral contraceptive use.

  • Is cycle syncing supported by sports science?

    The research is growing but still mixed. Some studies show clear phase effects; recent reviews find the average effect is small and individual responses vary widely. The course presents both, and teaches you to identify responders and non-responders before committing to strict phase-switching.

  • Can strength training be modified around the menstrual cycle?

    Yes. You get 3-day templates for the follicular and luteal phases at beginner, novice and advanced levels, with sets, reps and rest, plus case studies showing how to adapt them.

  • How should coaches program training for female athletes?

    Start with consistent, progressive resistance training, which the course names as the best injury prevention. Then periodize intensity and volume across the cycle and adjust with a simple daily check-in.

  • Do I get CE credit?

    Yes. The course is approved for 3 CE hours for DCs and DPTs. To receive your certificate, pass every chapter quiz with 80% or higher, have both labs approved and complete the course evaluation within 30 days of enrolling. Other professionals receive a certificate of completion.

  • What are the labs?

    Two applied assignments. In Lab 1 you score and interpret an athlete's cycle log; in Lab 2 you build two weeks of programming for a case athlete. You download a fillable workbook, complete it, and upload it for review against a rubric.

  • How long do I have access?

    You have access to the course, the videos and all downloads (templates, check-in log and workbooks) for 1 year from enrollment.