ToS SUF Strength Training / Beginner Progression / Pair with Novice and Intermediate ToS Prep plans

Average Weekly Training Hours 00:30
Training Load By Week
Average Weekly Training Hours 00:30
Training Load By Week

This plan is for athletes who:
*Are completing one of the Novice or Intermediate 2019 Tour of Sufferlandria prep plans.
* Want to add Strength Training to their schedule.
* Do not have previous or recent strength training experience.

Sample Day 1
0:12:18
The Sufferfest - SUF Strength - Beginner Level 1 Session A

Equipment Needed
- Empty Bottle
- Mat or something to place under your knee

Congratulations on taking the first step to a stronger you. This is the first session in The Sufferfest Beginner Strength Training series. This series is for those who have never done any strength training (or, if you did, it was a loooong time ago in a galaxy far, far away). The first session will introduce you to many of the foundation exercises in this programme and get you comfortable with each move.

As a cyclist you'll no doubt have the leg strength to muscle your way through these moves. However, the key here is to nail each move with perfect form. In future sessions we'll introduce more difficult variations on these basic moves, so form good habits now and they'll be easier for you to master down the road.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.

Sample Day 4
0:12:09
The Sufferfest - SUF Strength - Beginner Level 1 Session B

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

This is session B in Beginner Level 1. In this session we'll introduce you to the rest of the foundation moves. Since you're already getting stronger, we'll take one of the moves you've already learned -- hip hinges -- and give it a little twist by adding in a reach. While the difference is subtle, the demands of the move are quite different. As you'll see, all the moves you learn in Level 1 will progress in a similar fashion going forward. We're building strength, but also fine-tuning your nervous system.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.

Sample Day 8
0:12:18
The Sufferfest - SUF Strength - Beginner Level 1 Session A

Equipment Needed
- Empty Bottle
- Mat or something to place under your knee

Congratulations on taking the first step to a stronger you. This is the first session in The Sufferfest Beginner Strength Training series. This series is for those who have never done any strength training (or, if you did, it was a loooong time ago in a galaxy far, far away). The first session will introduce you to many of the foundation exercises in this programme and get you comfortable with each move.

As a cyclist you'll no doubt have the leg strength to muscle your way through these moves. However, the key here is to nail each move with perfect form. In future sessions we'll introduce more difficult variations on these basic moves, so form good habits now and they'll be easier for you to master down the road.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.

Sample Day 11
0:12:09
The Sufferfest - SUF Strength - Beginner Level 1 Session B

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

This is session B in Beginner Level 1. In this session we'll introduce you to the rest of the foundation moves. Since you're already getting stronger, we'll take one of the moves you've already learned -- hip hinges -- and give it a little twist by adding in a reach. While the difference is subtle, the demands of the move are quite different. As you'll see, all the moves you learn in Level 1 will progress in a similar fashion going forward. We're building strength, but also fine-tuning your nervous system.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.

Sample Day 15
0:09:14
The Sufferfest - SUF Strength - Recovery Session A

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

These recovery sessions are easy enough that you get the rest you need, but work you hard enough that your body continues to adapt to the new demands you are placing on it. You might see these sessions as too short and too easy to be beneficial, but just like a proper recovery spin, active recovery is infinitely better than doing nothing at all. Given how short this session is, we strongly recommend completing a supplementary Yoga Session in the app first. Something like Mobilise and Active, Balance and Agility, or Full Body Mobilization.

Sample Day 18
0:09:20
The Sufferfest - SUF Strength - Recovery Session B

Equipment Needed
- Mat or something for under your knee

This session is designed to keep your body familiar with the basic movements of the Strength Training programme without adding any extra fatigue to your system. This keeps your body adapted while allowing it to fully recover. To make the most out of your strength gains, you need to balance the hard work with adequate recovery. Given how short this session is, we strongly recommend completing a supplementary Yoga Session after this video. Something like Improving Posture, Shake Off the Day, or Recovery Booster would be perfect.

Sample Day 22
0:12:18
The Sufferfest - SUF Strength - Beginner Level 1 Session A

Equipment Needed
- Empty Bottle
- Mat or something to place under your knee

Congratulations on taking the first step to a stronger you. This is the first session in The Sufferfest Beginner Strength Training series. This series is for those who have never done any strength training (or, if you did, it was a loooong time ago in a galaxy far, far away). The first session will introduce you to many of the foundation exercises in this programme and get you comfortable with each move.

As a cyclist you'll no doubt have the leg strength to muscle your way through these moves. However, the key here is to nail each move with perfect form. In future sessions we'll introduce more difficult variations on these basic moves, so form good habits now and they'll be easier for you to master down the road.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.