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The Warrior School PodcastAmy Bowe Author: Amy Bowe
Welcome to The Warrior School Podcast - THE podcast for women who train. Warrior Schools mission is to completely redefine how you train, and how you see exercise and life. Myself, and tons of experts, will help you learn how to play (and win) the new game in women's health and fitness as a woman in her 30s, 40s and beyond. You'll find tons of info on training, nutrition, hormones, female physiology and mindset to help you build a strong foundation and prepare your body (and mind) well for this second stage of your life. Language: en-au Genres: Education, Fitness, Health & Fitness, Self-Improvement Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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Why your workouts aren’t working: the 3 programming systems you’ve never been taught
Thursday, 27 November, 2025
Most women think programming is just “squats, lunges, push-ups”—but real programming lives inside systems. This EP, is from a group coaching call inside of Warrior School. It is Part One of a Programming Miniseries, where I took the Warriors BTS, showing them the actual architecture behind Warrior School programming. A huge part of what I teach here is influenced by my first coach who I starting working with in 2012 and the incredible methodology developed by Pre-Script. Because you’ll hear me talk about movement indexing, resistance profiles, and the valence system — and these concepts come from years of studying coaching, biomechanics, and specifically from the Pre-Script education framework. Their system has deeply shaped how I think, how I coach, and how I build programs that actually work for women's bodies. In this EP, I show you why most women never see progress: they were given sets, reps, and exercises… but never the system underneath. You’ll leave understanding how I design programs that are biomechanically balanced, nervous-system aware, and built to make you stronger and help you build the bod you want. Key takeaways Programming isn’t built from exercises — it’s built from systems. Movement indexing, resistance profiles, and valence (a framework popularised by Pre-Script ) form the backbone of real, long-term progress. Pre-Script’s movement indexing gives training its architecture. We sort every exercise by joint action, position, limiting factor, and muscular intent — a library system for your body so you’re always training the right movement, not just a random one. Resistance profiles (another Pre-Script concept) keep your joints and muscles healthy. Long, mid, and short positions are distributed across your week so you’re not hammering tissues in only one range. The valence system protects your nervous system. A Pre-Script framework that helps us balance output, skill, capacity, and recovery — so you’re not living in burnout mode. This system-based approach is why Warrior School works. You’re not just checking off workouts. You’re training in a way that respects biomechanics, tissue tolerance, nervous system needs, and long-term progression. Powerful quotes from the episode “We don’t program through body parts. We program through systems — and Pre-Script taught me that framework.” “Most of the fitness industry is obsessed with sets and reps. No one is talking about the systems underneath.” “Movement indexing is your body’s library. Without it, you’re choosing exercises in the dark.” “Valence keeps you from living in output-only mode — and your nervous system will always steal from your results if you ignore it.” “Owning the movement starts with owning the system behind it.” Resources Mentioned Pre-script https://www.pre-script.com/ Connect with Amy Instagram: @amykatebowe Play To Win — AUSTRALIA If you’re in Australia (or want the excuse to fly in)…Play To Win is coming to Australia. A room full of women, training, strategy, physiology, identity, power.A live experience designed to change how you train — and who you are in the process. Details + tickets: https://warriorschool.co/play-to-win-live-australia/ Love the Show? Here’s how to support her ❤️ Leave a rating + review (it truly helps more women find the show) Subscribe so each new episode lands directly in your ears Share it with a woman you love — your sister, your training partner, your best friend. Your support helps us grow The Warrior School Podcast and reach more women who need this work. Xo
