Beginner Strength Training Plan / Pair with Novice or Intermediate Cycling and Triathlon Plans
Plan Length: 24 Weeks
This plan is for athletes who:
* Want to add Strength Training to their primary training plan.
* Have chosen one of the The Sufferfest Novice or Intermediate cycling or triathlon training plans that have been optimised for Strength Training.
* Do not have previous or recent strength training experience.
Note: These plans are designed to be used with The Sufferfest Training System. You will need to download and install The Sufferfest for iOS, macOS or Windows to access the workouts associated with these plans. To get started:
- Go to https://thesufferfest.com/pages/get-started and download the app for your device.
- Create your account to start your free 7-day trial.
- Use promo code SURGE30 to get 30 days free or $12.99 off your annual subscription.
For questions about The Sufferfest please email firstname.lastname@example.org
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Strength Training - The Sufferfest - SUF Strength - Beginner Level 2 Session A
Equipment Needed - Two water bottles filled as much as you feel is appropriate - Mat or something to place under your knee.
Welcome to Beginner Level 2, Session A. You should have completed the Level 1 sessions several times by now and mastered the foundation moves with perfect form. Now, we're going to add further variations to those moves in order to keep challenging you (just wait until you try out these new side planks). We'll also increase the duration of a few sets -- such as the squats -- so you can get a few more reps in. 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.
Strength Training - 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.
Other Versions of Your Plan
|Plan Name||# Weeks||Price|
|Beginner Strength Training Plan / Pair with Advanced Cycling or Triathlon Plans||24 weeks||Free||Preview Get Plan|
Other Levels of Your Plan
|Plan Name||# Weeks||Price|
|Intermediate Strength Training Plan / Pair with Advanced Cycling or Triathlon Plans||24 weeks||Free||Preview Get Plan|
|Intermediate Strength Training Plan / Pair with Novice or Intermediate Cycling and Triathlon Plans||24 weeks||Free||Preview Get Plan|