SUF Strength Intermediate Training Plan / Pair with Novice or Intermediate Cycling and Tri Plans

Average Weekly Training Hours 00:50
Training Load By Week
Average Weekly Training Hours 00:50
Training Load By Week

This plan is for athletes who:
* Want to add Strength Training to their schedule.
* Have chosen one of the The Sufferfest Advanced Cycling or Triathlon training plans that have been optimised for Strength Training.
* Have previous and recent strength training or lifting experience.

Sample Day 1
0:20:11
The Sufferfest - SUF Strength - Intermediate Level 1 Session A

Equipment Needed
- Empty water bottle
- Mat or something for under your knee

This is the first routine of the Intermediate Strength Training series. This session introduces the most basic versions of the foundational moves that make up the majority of this program. Mastering perfect form on every move is vital to your long-term gains. As the program progresses you'll be asked to complete more difficult variations on each foundational move.

Sample Day 4
0:19:03
The Sufferfest - SUF Strength - Intermediate Level 1 Session B

Equipment Needed
- Empty water bottle
- Mat or something for under your knee

This is Intermediate Strength Level 1 Session B. This session includes the rest of the foundational moves you'll be using in this series. You will also be introduced to variations on some of the foundational moves you completed in Level 1 Session A. For example, we'll modify the Single Leg Squat with Opposite Reach move in Session A to a Single Leg Squats with Extended Hands in Session B. While the differences seem small, the slightly different demands on your single-leg balance will speed up your adaptation phase. You will continue to see new, subtle variations on almost all of the moves.

Sample Day 8
0:20:11
The Sufferfest - SUF Strength - Intermediate Level 1 Session A

Equipment Needed
- Empty water bottle
- Mat or something for under your knee

This is the first routine of the Intermediate Strength Training series. This session introduces the most basic versions of the foundational moves that make up the majority of this program. Mastering perfect form on every move is vital to your long-term gains. As the program progresses you'll be asked to complete more difficult variations on each foundational move.

Sample Day 11
0:19:03
The Sufferfest - SUF Strength - Intermediate Level 1 Session B

Equipment Needed
- Empty water bottle
- Mat or something for under your knee

This is Intermediate Strength Level 1 Session B. This session includes the rest of the foundational moves you'll be using in this series. You will also be introduced to variations on some of the foundational moves you completed in Level 1 Session A. For example, we'll modify the Single Leg Squat with Opposite Reach move in Session A to a Single Leg Squats with Extended Hands in Session B. While the differences seem small, the slightly different demands on your single-leg balance will speed up your adaptation phase. You will continue to see new, subtle variations on almost all of the moves.

Sample Day 22
0:20:11
The Sufferfest - SUF Strength - Intermediate Level 1 Session A

Equipment Needed
- Empty water bottle
- Mat or something for under your knee

This is the first routine of the Intermediate Strength Training series. This session introduces the most basic versions of the foundational moves that make up the majority of this program. Mastering perfect form on every move is vital to your long-term gains. As the program progresses you'll be asked to complete more difficult variations on each foundational move.

Sample Day 25
0:19:03
The Sufferfest - SUF Strength - Intermediate Level 1 Session B

Equipment Needed
- Empty water bottle
- Mat or something for under your knee

This is Intermediate Strength Level 1 Session B. This session includes the rest of the foundational moves you'll be using in this series. You will also be introduced to variations on some of the foundational moves you completed in Level 1 Session A. For example, we'll modify the Single Leg Squat with Opposite Reach move in Session A to a Single Leg Squats with Extended Hands in Session B. While the differences seem small, the slightly different demands on your single-leg balance will speed up your adaptation phase. You will continue to see new, subtle variations on almost all of the moves.

Sample Day 29
0:26:30
The Sufferfest - SUF Strength - Intermediate Level 2 Session A

Equipment Needed
- Two water bottles filled as much as you feel is appropriate
- Mat or something to place under your knee

Before starting session 2A you will have completed 1A multiple times and mastered the form and balance demands of the basic foundational moves. Variations on these moves will become more and more difficult and any bad habits or poor form will become amplified. We'll be increasing the difficulty of this session not just through variations on foundational moves, but by increasing the number and duration of the sets. In 2A you will have to work through more 30-second sets than either session 1A or 1B.