StrongHER: Strength & Conditioning for Teen Girls
Build confidence. Train smart. Prevent injury.
This 4-week strength & conditioning program is designed for teen girls who want to become stronger, more resilient athletes — no matter what sport they play (or even if they’re not currently in one). This is training built for her, not the boys’ leftovers.
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Build Confidence. Move Better. Prevent Injury.
This 4-week strength & conditioning program is designed for teen girls who want to become stronger, more resilient athletes — in whatever sport they love. Whether they play competitively or just want to train like an athlete, this program helps them move well, train smart, and build a body that supports their goals.
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What’s Included:
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4 Weekly Semi-Private Sessions (60 minutes each)
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2-3 athletes train together with personalized coaching
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Movement Assessment + Strength Baseline
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We identify how they move and where to improve, right from session one
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Foundational Strength & Athleticism
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Core strength, power, mobility, balance, coordination.
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Agility and Jump Mechanics to prevent injuries
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Injury Prevention Focus
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Holistic training that supports healthy development — not overtraining
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Post-Program Progress Plan
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Includes tips for keeping momentum through the summer
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Parent Report + plan overview after the final session
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Why This Program with Me?
Because teen girls deserve more than random workouts and cookie-cutter plans.
This program blends sports science, coaching experience, and a deep understanding of how female athletes develop and thrive. We train with purpose — building strong bodies and strong minds.
I’m a sports scientist and coach who specializes in female athletes. I bring a proven system to youth training that builds performance without burnout — and I know what growing athletes need to thrive both physically and mentally.
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Investment
One simple price, $600 total.
Includes expert-led strength & conditioning training, movement screening, a post-program plan, and private access to a coach who specializes in helping girls train smart and get strong. Your daughter have a friend she wants to workout with? Split the cost!
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Want to Continue over the Summer?
Add on an 8-Week Summer Training Plan:
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Customized home or gym strength plan via our own app
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Two video check-ins
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Video demos + guidance + Coaching support via our own app
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Progress tracking tools
$320 total (or bundle both together for $900)
Meet the Coach
Marjaana Rakai, MSc Sports Sciences
I’m a certified strength coach and sports scientist with a Master’s in Exercise Physiology and Biomechanics — and over two decades of experience coaching athletes of all levels, in sports like track&field, swimming, triathlon, cross-country running, marathon, Nordic skiing, rugby and baseball.
My specialty? Helping girls and women become strong, confident, and injury-resilient athletes through evidence-based training. I’ve worked with youth, recreational, and elite performers, and I bring a deep understanding of how to train the female athlete body and mind at every stage of development from pre-teens to post-menopause.
I'm not just a coach, I live the athlete life myself. I'm racing at high age-group level in triathlon and nordic skiing (my first love). Although I am an endurance athlete, I dedicate time to strength training and mobility weekly.
Whether your daughter is looking to boost her performance, prevent injuries, or just feel more powerful in her body — she’ll get expert guidance, encouragement, and a plan built just for her.
Get in Touch
Best way to get in contact with me is via email: info@tiredmomruns.com