I think the middle of this post is what you might remember:
So we get to eat more donuts then?
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@Heretic Yes - thanks. That is the one.
@Sir_Brian_M Ha - if I am falling off the wagon it is generally a chocolate croissant and not a donut.
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@devolikewhoa,
You are correct in that the current SUF strength sessions do not give you much in the way of plyos or max strength. If you’d like to add some of your own into your routine, I’d recommend keeping the SUF Strength routine and adding 2-3 sets of plyos or explosive movements into it. Early in the workout is best, after you feel warmed up. This way, you will maintain the balance, mobility and strength endurance that you’ve built with the program so far, and adding a small dose of plyos 2x/week is a better stimulus for improving power than one large dose once/week. You’ll have less soreness afterwards, thus better able to maintain your cycling program as well. Also, when doing plyos, remember to keep your reps low. If you’re going for max power, then do no more than 5-6 reps and a max of 3 sets.
Make sense?
Happy training!
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Definitely. Thank you!
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I’m working on strength training and keep repeating the first levels because my form is rotten so far as the balance bits. Hip hinging and single leg balance is my nemesis. Also, the jump to lifting my top leg to add the tap in a side plank also is a challenge, mostly impossible.
I have no inner ear on one side after a surgery, so my balance system is a bit different. I rely on sight, pressure on the soles of my feet, my right inner ear. I correct my balance later than most people would. I’m told it can be a bit unnerving to watch. That said, I bike, I ski, etc. but never in low light.
I am improving in single leg stability and hinging balance, so what I thought were physical balance limits must have partially been stability and strength issues. That’s thrilling and I want more!
So my question is on how to progress through the Strength Training Levels? What do I do when I totally can’t do a new exercise with proper form (toe taps on side planks, I’m thinking of you!) Are there adaptations I can use with the exercises using single leg balance?
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Way to go on continuing make progress, move forward, and on setting more goals! Awesome!
If you are following Cycling Plan in SYSTM you can always add Strength to it. I would start with Level 1. You can also follow a Cross-Training Plan, and I would suggest a 2:1 progression to allow for more frequent recovery weeks, which is when adaption occurs, and again start with Level 1.
For the side plank with toe taps, you could do side plank on your knee to aid stability:
For single leg balance, start off with placing a palm on the wall, and as you improve you can progress to 5 fingers on the wall, then 4, 3, and so on.
Great questions! Good luck!
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Thank you for the quick response and encouragement.
I’m doing TOS Prep with 1a strength and just now added Yoga to start next week (I had been doing 7 day intermediate yoga cross training but somehow missed setting it up on the TOS plan…) I usually choose a cycle plan that integrates strength so that it drops my target levels a bit over a bike plan plus independent cross training plan
What do I do when I plateau at taking fingers off the wall? Let’s say I’m never going to hip hinge or single leg squat without a bit of support, what then? Is it okay to level up? Should I repeat each level until my balance quits improving?
In general, should we keep repeating each level until the exercises seem easy or do we move up after a single time through (with accommodation on single leg bits in my case)?
Hey Cheryl,
If your balance is always a limiter, I think it’s ok to stay near something that you can use for a bit of support. I recommend trying NOT to use it as much as possible, but having it if you need it. If you always need to keep a finger or hand lightly on the wall, that’s ok. You can have your hand there without putting much if any weight on it- and it will aid in balance and allow you to progress to the next level. Safety always comes first!
As far as leveling up, yes, if a workout feels easy, definitely level up. But, you can also level up before it feels too easy, as long as you’re not struggling to get through it. I’d say on a scale of 1-10, if it feels like a 6 or 7 (or less), you could move up.
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Hello and thank you in advance for the advice. Any thoughts on incorporating a light weigthed vest (5kg) to the SUF strength training session ? (probably not all, mostly when feeling fresh, and maybe even some yoga sessions)
I currently follow the multisport program (now at level 3) and feel the progression is much slower than the previous intermediate programs. I don’t say this in a bad way, I like the variety with new session types like dynamic focus, but I just feel sometimes it had pushed me a little harder.
Regards,
If you feel that your strength, balance and movement skills are good and you’re capable of adding an external load to the workout, go for it. I would use caution with it though, especially with the first couple of workouts, and only use the weighted vest for the strength and not yoga. Most of the yoga sessions are more about mobility and recovery than strength and I wouldn’t want to put you at risk for injury, or under-recovery by adding stress to workouts that should actually do the opposite, and aid in recovery.