ToS SUF Strength Training / Intermediate Progression / Pair with Novice or Interm ToS Prep plans

Average Weekly Training Hours 00:45
Training Load By Week
Average Weekly Training Hours 00:45
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.
* Have previous / recent strength training experience or regular engage in other activities off the bike (running, CrossFit).

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 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
0:20:11
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.