Characteristics of the Plan:

1. Frequency of strength training: Strength workouts are scheduled twice a week to allow for adequate muscle recovery and prevent overtraining.

2. Muscle division: The plan is based on muscle division and takes into account the main muscle groups involved in running, such as the leg, back, and postural muscles. It also considers the muscle groups involved in a triathlon.

3. Loads are adjusted according to the athlete's fitness level and experience with strength training. Progression involves gradually increasing weights and/or exercise intensity. The running movement pattern is maintained. The final stage of the program is crucial because the athlete can perform the most effective exercises, which allows for further progression in sports performance, body strength, and power.

4. Variety of Exercises: The plan includes exercises such as squats, deadlifts, barbell presses, kettlebell exercises, leg raises, and plyometrics. Furthermore, the exercises are selected to teach athletes the most effective full-body exercises. This way, athletes develop strength in the proper biomechanics of their bodies, as well as the coordination and muscle power required for running. The exercises are not aimed at increasing muscular hypertrophy, but rather at strengthening the musculoskeletal apparatus and developing the power needed for running.

5. The third part of the intermediate-level strength plan includes multi-joint exercises and training to perform the power clean exercise. This cycle is designed to improve strength and running technique. As a result, further strength and power progression is possible in the next strength training program. After this part, the athlete can work with an advanced strength training program.

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