Strength Foundation | Intermediate | 4 Week - Part 2
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
Winning is a Mindset Not a Spot on the Podium
Our Intermediate Strength Foundation training plan is designed to be a time efficient supplement to your existing swim, bike, or run training regime. Strength training is well known to help with injury prevention, increase speed, power, bone density, & lead to an overall healthier body. Having a PLAN when you strength train help you train more efficiently.
⭐️⭐️⭐️⭐️⭐️
"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."
-Kathleen O'Shea
Wondering if this plan is right for you?
CONTACT us & we'll help you make the right decision
Overview
- 2-2.5 hours per week of strength training
- 2 "gym" days per week & 4 days w/ supplemental exercises
- Intermediate plan uses longer & more comprehensive lifting days than Beginner plan
- Daily mobility, hip, & glute exercises provided
- Every 4th week is a recovery week
- Can easily be done along with another training plan
- Plan can be re-used year after year
Example Glute Routine
Equipment
- Stopwatch
- Foam Roller
- Exercise Band
- Access to gym OR basic home set-up w/ kettlebells, dumbbells, & squat rack or trap bar
Support
- Unlimited athlete-initiated email support
- Detailed workout instructions
- Intervals set to your specific training zones
- Workout exports to Garmin, Zwift, & other platforms
📩 Additional Information
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x4
|
1:56 hrs | 0:55 hrs |
|
Other
x2
|
0:10 hrs | 0:10 hrs |
|
Custom
x1
|
0:05 hrs | 0:05 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:56 hrs | 0:55 hrs | |
|
|
0:10 hrs | 0:10 hrs | |
|
|
0:05 hrs | 0:05 hrs |
Training Load By Week
