Strength Foundation | Intermediate | 4 Week - Part 2
Length
4 Weeks
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
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x4
|
01:56:00 | 00:55:00 |
|
Other
x2
|
00:10:00 | 00:10:00 |
|
Custom
x1
|
00:05:00 | 00:05:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:56:00 | 00:55:00 | |
|
|
00:10:00 | 00:10:00 | |
|
|
00:05:00 | 00:05:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
Refund Policy
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.
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