# Strength **URL:** https://wahoox.forum.wahoofitness.com/c/systm-content/strength/14.md [Latest](https://wahoox.forum.wahoofitness.com/latest.md) · [Categories](https://wahoox.forum.wahoofitness.com/categories.md) --- ## [Strength Plan- deadlink](https://wahoox.forum.wahoofitness.com/t/strength-plan-deadlink/27385)
**Author:** [@MTLBrent](https://wahoox.forum.wahoofitness.com/u/MTLBrent)\ **Replies:** 0\ **Last updated:** [January 17, 2025, 3:01pm UTC](https://wahoox.forum.wahoofitness.com/t/strength-plan-deadlink/27385 "2025-01-17T15:01:16Z")
The link in “Start of your Strength Plan” to head to the forum is pointing to the old forum; https://forum.thesufferfest.com/ It should be updated to; https://wahoox.forum.wahoofitness.com/ That’s all --- ## [Quadruped push out/pull in direction](https://wahoox.forum.wahoofitness.com/t/quadruped-push-out-pull-in-direction/19962)
**Author:** [@way9e0](https://wahoox.forum.wahoofitness.com/u/way9e0)\ **Replies:** 33\ **Last updated:** [December 20, 2024, 1:03am UTC](https://wahoox.forum.wahoofitness.com/t/quadruped-push-out-pull-in-direction/19962 "2024-12-20T01:03:51Z")
It’s not clear to me from the verbal description what direction the push in/pull out is suppose to be. Is it pulling left hand towards right hand, left foot towards right foot? Or pulling hands towards feet? The muscle e… --- ## [Reverse Fly = horrible](https://wahoox.forum.wahoofitness.com/t/reverse-fly-horrible/25919)
**Author:** [@ChrisMTB](https://wahoox.forum.wahoofitness.com/u/ChrisMTB)\ **Replies:** 7\ **Last updated:** [July 8, 2024, 10:48pm UTC](https://wahoox.forum.wahoofitness.com/t/reverse-fly-horrible/25919 "2024-07-08T22:48:44Z")
ok, is it just me and my unimpressive shoulder mobility, or does anyone else find the Reverse Fly exercises really hard? Especially the arms overhead one. I can just hold my arms up straight, but then attempting to p… --- ## [Side Plank with Leg Raise - Far weaker on one side!](https://wahoox.forum.wahoofitness.com/t/side-plank-with-leg-raise-far-weaker-on-one-side/9312)
**Author:** [@Michael\_Elder](https://wahoox.forum.wahoofitness.com/u/Michael_Elder)\ **Replies:** 7\ **Last updated:** [March 13, 2021, 3:20pm UTC](https://wahoox.forum.wahoofitness.com/t/side-plank-with-leg-raise-far-weaker-on-one-side/9312 "2021-03-13T15:20:18Z")
Hi Taken from Intermediate Strength 1A. Side Plank with Leg Raise. I’ve noticed I’m so much weaker with my right leg down than left leg down (could be due to previous running injury/surgery on right knee years ago). … --- ## [Strength training for gravel racing?](https://wahoox.forum.wahoofitness.com/t/strength-training-for-gravel-racing/21849)
**Author:** [@Magic\_velo](https://wahoox.forum.wahoofitness.com/u/Magic_velo)\ **Replies:** 16\ **Last updated:** [February 1, 2024, 4:57am UTC](https://wahoox.forum.wahoofitness.com/t/strength-training-for-gravel-racing/21849 "2024-02-01T04:57:05Z")
I just completed my first race of the season. It was a gravel race with two 25-mile laps (50 miles total). A good split of fire roads and rocky, rooty single track. I had a great first lap and was only a few minutes b… --- ## [Choosing the right level of strength training with my physiotherapist](https://wahoox.forum.wahoofitness.com/t/choosing-the-right-level-of-strength-training-with-my-physiotherapist/21986)
**Author:** [@Yannsb](https://wahoox.forum.wahoofitness.com/u/Yannsb)\ **Replies:** 4\ **Last updated:** [March 11, 2023, 1:58am UTC](https://wahoox.forum.wahoofitness.com/t/choosing-the-right-level-of-strength-training-with-my-physiotherapist/21986 "2023-03-11T01:58:09Z")
Hello, I’m finishing in a few days a long cycle of muscular reinforcement with my physiotherapist (after a loss of muscles due to a thyroid problem and some tendinous weaknesses here and there). I would like to get bac… --- ## [🚀 NEW IN SYSTM: Mobility Routines! 🚀](https://wahoox.forum.wahoofitness.com/t/new-in-systm-mobility-routines/18796)
**Author:** [@David.McQuillen.KoS](https://wahoox.forum.wahoofitness.com/u/David.McQuillen.KoS)\ **Replies:** 16\ **Last updated:** [January 5, 2023, 11:56am UTC](https://wahoox.forum.wahoofitness.com/t/new-in-systm-mobility-routines/18796 "2023-01-05T11:56:11Z")
NEW IN SYSTM: Mobility Routines! Whenever I’m on the bike and have to look behind me, my neck just doesn’t move the way it should. And my right hip seems to be creaking a bit more than it used to. But enough about me -… --- ## [Recovery A & B | Will there be new videos?](https://wahoox.forum.wahoofitness.com/t/recovery-a-b-will-there-be-new-videos/20223)
**Author:** [@ErickT](https://wahoox.forum.wahoofitness.com/u/ErickT)\ **Replies:** 2\ **Last updated:** [November 11, 2022, 8:37pm UTC](https://wahoox.forum.wahoofitness.com/t/recovery-a-b-will-there-be-new-videos/20223 "2022-11-11T20:37:08Z")
Wondering if there will be new recovery strength videos coming soon? Been doing A & B since 2019… feeling a little been there done that. Still like them! --- ## [Cat/cow breathing is opposite in mobility](https://wahoox.forum.wahoofitness.com/t/cat-cow-breathing-is-opposite-in-mobility/20222)
**Author:** [@ErickT](https://wahoox.forum.wahoofitness.com/u/ErickT)\ **Replies:** 2\ **Last updated:** [November 11, 2022, 6:37pm UTC](https://wahoox.forum.wahoofitness.com/t/cat-cow-breathing-is-opposite-in-mobility/20222 "2022-11-11T18:37:22Z")
In Neck and Upper Back Mobility B the cat/cow breathing instructions are opposite of Abi’s. Typically cat is exhale and cow is inhale. In this session the narrator says to inhale on cat and exhale on cow. Why? It’s confu… --- ## [Done two Level 5 this year - now what?](https://wahoox.forum.wahoofitness.com/t/done-two-level-5-this-year-now-what/19826)
**Author:** [@Reynaldo\_Lopez](https://wahoox.forum.wahoofitness.com/u/Reynaldo_Lopez)\ **Replies:** 5\ **Last updated:** [October 10, 2022, 5:45pm UTC](https://wahoox.forum.wahoofitness.com/t/done-two-level-5-this-year-now-what/19826 "2022-10-10T17:45:24Z")
Hello, This year I have done Level 5 Multisport Strength and Level 5 Cycling with the Mountain Gran Fondo Plan. After a 3 weeks break I am wondering how to proceed (next strength plan). Any suggestions ? Thanks ! --- ## [New mobility strength workouts?](https://wahoox.forum.wahoofitness.com/t/new-mobility-strength-workouts/18795)
**Author:** [@Malte](https://wahoox.forum.wahoofitness.com/u/Malte)\ **Replies:** 1\ **Last updated:** [June 17, 2022, 2:35am UTC](https://wahoox.forum.wahoofitness.com/t/new-mobility-strength-workouts/18795 "2022-06-17T02:35:53Z")
Did I miss it or have some new shoulder and back mobility exercises been sneaked into the Strength library? What are they for? Will they be in training plans if updates? Love the library getting an expansion! @David.Mc… --- ## [Stacking Strength Training with FTP Building Block](https://wahoox.forum.wahoofitness.com/t/stacking-strength-training-with-ftp-building-block/10773)
**Author:** [@djones632](https://wahoox.forum.wahoofitness.com/u/djones632)\ **Replies:** 1\ **Last updated:** [May 13, 2022, 10:09am UTC](https://wahoox.forum.wahoofitness.com/t/stacking-strength-training-with-ftp-building-block/10773 "2022-05-13T10:09:07Z")
I’m doing the FTP building block, 3 weeks on 1 week off (starting today!) and I would like to stack the intermediate strength training program on top of this. My question is this: Are the strength training workouts alloc… --- ## [Core focus 1 speed](https://wahoox.forum.wahoofitness.com/t/core-focus-1-speed/18339)
**Author:** [@Jerod\_Harper](https://wahoox.forum.wahoofitness.com/u/Jerod_Harper)\ **Replies:** 7\ **Last updated:** [May 5, 2022, 6:38pm UTC](https://wahoox.forum.wahoofitness.com/t/core-focus-1-speed/18339 "2022-05-05T18:38:34Z")
I have tried the Core Focus 1 workout there seems to be very little time to do each section. Am I supposed to be pausing it? Many times the narrator just finishes the directions and it’s on to the next thing. --- ## [🚀🚀🚀 NEW: Strength Training for Runners! 🚀🚀🚀](https://wahoox.forum.wahoofitness.com/t/new-strength-training-for-runners/17432)
**Author:** [@David.McQuillen.KoS](https://wahoox.forum.wahoofitness.com/u/David.McQuillen.KoS)\ **Replies:** 3\ **Last updated:** [March 11, 2022, 11:22am UTC](https://wahoox.forum.wahoofitness.com/t/new-strength-training-for-runners/17432 "2022-03-11T11:22:54Z")
RUNNERS! We know you’ve been looking at all that strength-training-for-cyclists in the SYSTM app and muttering to yourself ‘Why don’t they release a strength training series for the needs of people like me?’ Mutter no m… --- ## [Is The Strength Training Good?](https://wahoox.forum.wahoofitness.com/t/is-the-strength-training-good/10481)
**Author:** [@Grm](https://wahoox.forum.wahoofitness.com/u/Grm)\ **Replies:** 16\ **Last updated:** [December 7, 2021, 5:55pm UTC](https://wahoox.forum.wahoofitness.com/t/is-the-strength-training-good/10481 "2021-12-07T17:55:03Z")
I’m looking at starting with Sufferfest, done plenty of trainer work previously with TrainerRoad and Zwift along with following plans from the Yoga 15 website for the past couple of years. I’ve never bothered wirth stre… --- ## [Scheduling Strength when no specific cycling plan](https://wahoox.forum.wahoofitness.com/t/scheduling-strength-when-no-specific-cycling-plan/14685)
**Author:** [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Replies:** 12\ **Last updated:** [December 4, 2021, 5:13pm UTC](https://wahoox.forum.wahoofitness.com/t/scheduling-strength-when-no-specific-cycling-plan/14685 "2021-12-04T17:13:17Z")
Hello Strong people! Have you suffered today? I am (once again) looking to put strength training back in to my routine. I am not, at the moment, in a specific cycle training plan (just finishing off the AWW series, pl… --- ## [Can't find Dynamic Strength workouts](https://wahoox.forum.wahoofitness.com/t/cant-find-dynamic-strength-workouts/14450)
**Author:** [@hillaryemarques](https://wahoox.forum.wahoofitness.com/u/hillaryemarques)\ **Replies:** 4\ **Last updated:** [November 27, 2021, 3:58pm UTC](https://wahoox.forum.wahoofitness.com/t/cant-find-dynamic-strength-workouts/14450 "2021-11-27T15:58:07Z")
Where can I find the Dynamic strength training workouts? They do not appear under the “workouts” tab, and I they also don’t appear when I select any training plans. I’d like a strength plan that includes at least one of… --- ## [Too weak for Strength Training?](https://wahoox.forum.wahoofitness.com/t/too-weak-for-strength-training/14332)
**Author:** [@cj0hns](https://wahoox.forum.wahoofitness.com/u/cj0hns)\ **Replies:** 10\ **Last updated:** [November 24, 2021, 3:18am UTC](https://wahoox.forum.wahoofitness.com/t/too-weak-for-strength-training/14332 "2021-11-24T03:18:04Z")
I’m 3 weeks into the general fitness plan w/ level 1 strength and I have quickly realized that I’m not strong enough … or too heavy…for many of the movements (side planks, planks with lifts, push-ups, etc). I’ve been fum… --- ## [Please add "wall" to equipment list when needed](https://wahoox.forum.wahoofitness.com/t/please-add-wall-to-equipment-list-when-needed/14079)
**Author:** [@digger](https://wahoox.forum.wahoofitness.com/u/digger)\ **Replies:** 4\ **Last updated:** [November 16, 2021, 4:54am UTC](https://wahoox.forum.wahoofitness.com/t/please-add-wall-to-equipment-list-when-needed/14079 "2021-11-16T04:54:03Z")
I’m enjoying the new variety of strength workouts but find it frustrating when the Equipment list is not complete. My regular workout spaces don’t have a blank wall (and I’m sure I am not alone here). I get partway throu… --- ## [Creating a more focused Strength plan...so so so frustrated](https://wahoox.forum.wahoofitness.com/t/creating-a-more-focused-strength-plan-so-so-so-frustrated/13837)
**Author:** [@silversonical](https://wahoox.forum.wahoofitness.com/u/silversonical)\ **Replies:** 0\ **Last updated:** [November 9, 2021, 1:00am UTC](https://wahoox.forum.wahoofitness.com/t/creating-a-more-focused-strength-plan-so-so-so-frustrated/13837 "2021-11-09T01:00:58Z")
I’m running into confusion with Systm’s strength plans, and utter frustration at the lack of any meaningful and useful documentation. This same underlying question goes for Yoga too. I really like that there are now foc… --- ## [How do you incorporate room walls into Strength workouts?](https://wahoox.forum.wahoofitness.com/t/how-do-you-incorporate-room-walls-into-strength-workouts/13307)
**Author:** [@jtroll](https://wahoox.forum.wahoofitness.com/u/jtroll)\ **Replies:** 2\ **Last updated:** [October 27, 2021, 6:30am UTC](https://wahoox.forum.wahoofitness.com/t/how-do-you-incorporate-room-walls-into-strength-workouts/13307 "2021-10-27T06:30:26Z")
Some of the new strength workouts involve using a wall. With being sweaty, and down on the floor a lot, I would rather not get sweat and dirt marks all over the walls where I exercise (a bedroom). Has anyone incorporat… --- ## [Beginner Strength Training for Cyclists](https://wahoox.forum.wahoofitness.com/t/beginner-strength-training-for-cyclists/12673)
**Author:** [@wma](https://wahoox.forum.wahoofitness.com/u/wma)\ **Replies:** 3\ **Last updated:** [October 11, 2021, 7:02am UTC](https://wahoox.forum.wahoofitness.com/t/beginner-strength-training-for-cyclists/12673 "2021-10-11T07:02:35Z")
A few weeks ago I just started the first in the series of “Beginner Strength Training for Cyclists”, and even managed a little bit of muscle pain the next day. Now with SYSTM, the series has gone and been replaced. How … --- ## [Feedback on the new "upper body focus 1" workout](https://wahoox.forum.wahoofitness.com/t/feedback-on-the-new-upper-body-focus-1-workout/12405)
**Author:** [@JacobPilgaaard](https://wahoox.forum.wahoofitness.com/u/JacobPilgaaard)\ **Replies:** 6\ **Last updated:** [October 6, 2021, 5:28pm UTC](https://wahoox.forum.wahoofitness.com/t/feedback-on-the-new-upper-body-focus-1-workout/12405 "2021-10-06T17:28:07Z")
Hi. Tonight I did the Upper body Focus 1 workout for the first time. And I had a hard time understanding some of the moves. Some movements were not that easy to see exactly how to do. And some were over even before I … --- ## [Mapping old strength training names to new?](https://wahoox.forum.wahoofitness.com/t/mapping-old-strength-training-names-to-new/11483)
**Author:** [@jflower](https://wahoox.forum.wahoofitness.com/u/jflower)\ **Replies:** 3\ **Last updated:** [September 29, 2021, 6:58pm UTC](https://wahoox.forum.wahoofitness.com/t/mapping-old-strength-training-names-to-new/11483 "2021-09-29T18:58:14Z")
I see in your new app that the strength trainings have been expanded and the names have changed… look forward to trying out some of the new (?) content. It would be useful, however, to have some sort of mapping between … --- ## [Mapping SUF Strength to SYSTM Strength workouts?](https://wahoox.forum.wahoofitness.com/t/mapping-suf-strength-to-systm-strength-workouts/11749)
**Author:** [@jtroll](https://wahoox.forum.wahoofitness.com/u/jtroll)\ **Replies:** 2\ **Last updated:** [September 29, 2021, 1:35pm UTC](https://wahoox.forum.wahoofitness.com/t/mapping-suf-strength-to-systm-strength-workouts/11749 "2021-09-29T13:35:32Z")
I am wondering if there is a “mapping” from the old Beginner/Intermediate #A/#B workouts to the new full body strength workouts in SYSTM? I’d like to say I tried to figure this out, but I haven’t. So for example, can s… --- ## [Target strength training](https://wahoox.forum.wahoofitness.com/t/target-strength-training/11167)
**Author:** [@Pedalist](https://wahoox.forum.wahoofitness.com/u/Pedalist)\ **Replies:** 5\ **Last updated:** [September 27, 2021, 12:36am UTC](https://wahoox.forum.wahoofitness.com/t/target-strength-training/11167 "2021-09-27T00:36:28Z")
Dear minions, my currently pinched nerve in my back reminds me how important strength training is in cycling especially when you are over 50 :wink:. Now the autumn and winter is approaching in the northern hemisphere, … --- ## [How to fit in Strength training with building blocks](https://wahoox.forum.wahoofitness.com/t/how-to-fit-in-strength-training-with-building-blocks/4068)
**Author:** [@Ibrahim\_F](https://wahoox.forum.wahoofitness.com/u/Ibrahim_F)\ **Replies:** 9\ **Last updated:** [August 2, 2021, 9:07pm UTC](https://wahoox.forum.wahoofitness.com/t/how-to-fit-in-strength-training-with-building-blocks/4068 "2021-08-02T21:07:06Z")
I started base building blocks this week because I’m trying to get back to suffering slowly. I will continue with Tempo block after this 3 weeks block is over. I’m wondering how can I fit in some strength/lifting sessio… --- ## [Upper body strength - stuck at level](https://wahoox.forum.wahoofitness.com/t/upper-body-strength-stuck-at-level/10579)
**Author:** [@Malte](https://wahoox.forum.wahoofitness.com/u/Malte)\ **Replies:** 8\ **Last updated:** [July 19, 2021, 3:25pm UTC](https://wahoox.forum.wahoofitness.com/t/upper-body-strength-stuck-at-level/10579 "2021-07-19T15:25:21Z")
Over the last months I’ve consistently moved myself up to Intermediate Level 4 strength training. :facepunch: However, I now feel stuck at this level because my upper body strength doesn’t seem to improve further - I’ve… --- ## [Could we have a tiny little bit more Bulgarian prep time?](https://wahoox.forum.wahoofitness.com/t/could-we-have-a-tiny-little-bit-more-bulgarian-prep-time/10097)
**Author:** [@Holger1980](https://wahoox.forum.wahoofitness.com/u/Holger1980)\ **Replies:** 8\ **Last updated:** [May 8, 2021, 7:43am UTC](https://wahoox.forum.wahoofitness.com/t/could-we-have-a-tiny-little-bit-more-bulgarian-prep-time/10097 "2021-05-08T07:43:42Z")
I always struggle to grab the chair in time for Bulgarian squats. When I have myself settled to do the first proper rep on the left side, time is always up already, and I’m told to switch sides. There is just not enough … --- ## [Any plan for Advanced Strength](https://wahoox.forum.wahoofitness.com/t/any-plan-for-advanced-strength/6771)
**Author:** [@simplz](https://wahoox.forum.wahoofitness.com/u/simplz)\ **Replies:** 0\ **Last updated:** [January 14, 2021, 12:17pm UTC](https://wahoox.forum.wahoofitness.com/t/any-plan-for-advanced-strength/6771 "2021-01-14T12:17:34Z")
Is there upcoming plan for Advanced Strength? I am currently on my 3rd cycle of Intermediate 4-6 Stremgth. [Next page](https://wahoox.forum.wahoofitness.com/c/systm-content/strength/14.md?page=1)