How do professional women’s teams structure their gym sessions during a long competitive season?

In this episode of the Femme FC Podcast, host Nicole Surdyka sits down with Christi Edson, Head of Performance for the Orlando Pride, to break down how she programs strength sessions, manages player load, and implements velocity-based training (VBT) in the NWSL. Christi shares her approach to keeping things simple yet intentional—focusing on quality movement, clear communication, and evidence-informed progressions. She explains how she uses VBT to build buy-in, individualize loading, and empower players to lift heavier with confidence.

Topics include:
-Structuring gym sessions across the NWSL season
-Balancing strength gains and recovery
-Using velocity-based training
-Individual vs. team-based programming
-Rethinking “activation” as microdose strength exposures