Train like a Woman: Strength Training Plans for Everyday Female Athletes
Accountability
Coach in your Pocket and weekly check-ins & accountability
Gym Sessions
2 x Independent gym sessions a week- personalised plan with video explanations
Tracking
Meal, Habit, Weight & Progress Tracking & Feedback
Could strength training be the missing piece in your performance?
You’re training for an event, match, or race — and giving it your all, but:
Without proper strength training, you keep getting little niggles or injuries that slow you down
You promise yourself you’ll add strength work, but it always slips to the bottom of the list
When you do get to the gym, you wing it or use a generic programme. You guess reps and hope for progress
You know you could be performing better in your sport, but you're not sure how to get there
Balancing training, recovery, nutrition, and life often feels overwhelming. Some weeks you overdo it, other weeks you skip entirely
Deep down, you’re frustrated: you’re putting in the work, so why don’t you feel stronger, faster, or more resilient?
You've used Generic Strength Training Plans or Apps, but...
They don’t know your sport, your body, or your goals.
Most cookie-cutter plans are written for men. Women are not small men!
These plans ignore your menstrual cycle, so you’re left wondering why one week you feel unstoppable, and the next you’re flat, sluggish, and struggling.
They overlook your recovery needs, hormone fluctuations and the emotional toll of balancing training with everyday life
They under-fuel you — chasing “lean” instead of strong, leaving you tired, drained, and more injury-prone
They focus on appearance, not performance — when what you actually want is to be powerful, resilient, and race-day ready
They don’t teach you how to fuel, recover, or adapt when life gets messy
They don’t build progression, so you stall or overtrain
They don’t give you support or accountability when motivation dips
The result? Plateaus, burnout, preventable injuries, and a constant sense that you’re working hard but never reaching your potential.
How it Works
1.
Message or Chat on WhatsApp
Let's keep it simple. Send me a message on WhatsApp to get the conversation started. We'll arrange a time to chat or else can voicenote or message. Your choice!
2.
Tell me your sport
Whether it’s triathlon, marathon, football, or GAA — I’ll design a strength plan that targets the exact muscle groups and movement patterns you need.
3.
Tell me your current situation
Are you dealing with an injury or recurring niggles? Struggling to balance training with work and life? Just starting your strength journey? Your plan meets you where you are.
4.
Tell me your goals..
Want to finish your first marathon, qualify for a bigger event, or simply play your best game without pain? Your plan is designed to get you there.
5.
Log into the Kerie Dillon App
Your strength plan will be ready and waiting for you. Open the app anytime and train with confidence — exact reps, sets, tempo, and demos are all laid out for you.
6.
Sport-Specific Gym Sessions
You will have 3 tailored gym sessions per week. Every workout blends movement prep, core stability, balance, power, and mobility — the same principles elite athletes use.
7.
Monthly Progression
This isn't a once-off plan you'll outgrow. Every month, your programme is reviewed and adjusted as you get stronger, fitter, and closer to your goals — so you keep progressing without plateauing or burning out.
8.
Reach your Peak Performance!
Peak Performance and Peak Contentment... and avoid the injuries along the way!
Which plan suits you best?
Plan 1: Race-Ready Strength Plan
A strength system designed by a woman, for women — built around your sport, your physiology, and your life.
3 Focused Gym Sessions per week: 30–45 mins sessions- short enough to fit your life, powerful enough to transform your performance.
Sport-Specific: No generic bodybuilding fluff — every session targets the muscles you need for endurance, speed, and injury prevention in your sport.
Progress your Strength: Every 4 weeks your training adjusts to match your growth — no stagnation, no wasted sessions.
Convenient Personalised App: Open the app anytime and train with confidence — exact reps, sets, tempo, and demos are all laid out for you.
Train like a Pro: Every workout blends movement prep, core stability, balance, power, and mobility — the same principles elite athletes use.
Crystal-Clear Video Demos: Know exactly how to perform each exercise with proper form, reducing risk of injury.
On your Schedule, No Appointments: Full flexibility to train when it suits you — you’re in control.
✨ Bonus PDFs
€79/month
Less than the cost of needing to go to physio!
Plan 2: Race-Ready Strength Programme + 1:1 Coaching
Get the personal touch—a coach (me, Kerie!) in your pocket every step of the way
€129/month
Reach your Peak Potential
Limited spaces available for personal attention
Everything above, plus:
Accountability Coach in your Corner to stay consistent: Weekly check-ins (written or video—your choice) and WhatsApp/app messaging keep you on track, even when life gets busy. Live calls whenever you need them—whether it’s to overcome a struggle, reset your focus, or celebrate wins. Real human connection on demand.
Weekly Food Diary Reviews: I'll review your food diary and suggest practical swaps so that you’re always fueling to perform, recover, and feel your best.
Gym Training Reviews: Send me short training videos and I’ll fine-tune your form, making sure every rep is safe, efficient, and targeted to your sport.
Mindset Support for Training & Events: Personalised journal prompts, mental strategies, and unlimited support between sessions help you reduce stress, build confidence, and train in sync with your cycle.
Event Preparation Advice: Practical guidance on tapering, pacing, fueling, gear, and race-day mindset—so you arrive ready, not overwhelmed.
Recovery & Pacing Advice: Structured rest, active recovery strategies, and pacing advice tailored to your sport and training load—keeping you strong and avoiding burnout.
Progress Tracking & Reflection: Monthly reviews of your training data, wins, and challenges. Together we adapt your plan so you’re always improving without plateaus.
Organisation & Lifestyle Balance Guidance: Training is designed to fit around your job, family, and life—not compete with them. Smart scheduling + lifestyle strategies mean you can train hard and still have energy for everything else.
Bonus PDFS & Videos
Breakfast Recipes
Quick, high-energy breakfast recipes for female athletes using simple, local ingredients.
Lunch & Dinner Recipes
Balanced, easy-to-prep meals to fuel female endurance athletes with real, affordable foods.
Shopping Guides
2 practical guidebooks to budget-friendly, athlete-approved foods you can grab locally.
MyFitnessPal Guides
Learn how to easily track your nutrition and stay on top of your goals using MyFitnessPal.
Breathwork Videos
Quick, powerful techniques to boost focus, reduce stress, and support recovery.
Protein Guide
Everything you need to know about protein for strength, recovery, and performance.
Supplement Guide
Cut through the noise- evidence-based guidance on what to take and why it matters.
Hydration Guide
Learn exactly how much to drink and when so you can train harder, recover faster, and avoid performance dips from dehydration.
Ready to Reach your Peak Performance & Contentment?
I know firsthand how tough it is when your coach doesn’t get the real story—because I’ve been there too.
Women deserve to be heard, understood, and coached in a way that honors the science of their bodies AND the reality of their lives.
That’s exactly what I commit to every day in my coaching.
Imagine your next event day... you line up on race day or step out on the pitch knowing you’re strong, resilient, and fully prepared
No nagging injuries — your body is trained to handle the load.
No more guilt about skipping strength work — it’s already built into your week.
No more confusion in the gym — you know exactly what to do, every rep, every set.
No wasted effort — every gym session moves you closer to your peak.
And if life gets messy? You’ve got a coach in your pocket to guide you through.
Working with clients online in Ireland & internationally
Free Athlete Fueling Recipe Book
Working with clients online in Ireland & internationally