Scheduling Strength and Choosing a Plan in Endurance Alliance

🧭 Strength Block Selector — How & When to Use Each Plan

General/Foundational  Strength

Phase: Base → early Build
When to Use: Off-season through early Build phases; anytime posture, coordination, or tissue resilience need rebuilding.
Goal: Rebuild alignment, tendon durability, and single-leg control before adding intensity.
How to Use:

  • 2× per week on non-consecutive days
  • Emphasize full range, tempo, and control (not load)
  • Skip plyos until landings are quiet and single-leg stance is stable
    Outcomes:
  • Durable joints and tendons
  • Improved postural control
  • Readiness for Specific or Competition strength


Specific Strength

Phase: Build → VO₂ Max (6–8 weeks before A-race)
When to Use: Mid-season or during focused performance blocks to translate strength into sport power and rhythm.
Goal: Convert general strength into sport-specific torque, posture, and timing.
How to Use:

  • 2× per week, away from VOâ‚‚ and long bricks
  • Introduce light plyo (rope, hops, low boxes) only when fresh
  • Maintain precision and quiet landings; cut accessories first if fatigue rises
    Outcomes:
  • Strength transfer to pedal/stride/swing mechanics
  • Reinforced posture under load
  • Balanced coordination across all disciplines


Competition Strength

Phase: Taper → Race Blocks (2–3 weeks pre-race or across multi-race periods)
When to Use: Final race prep or consecutive race blocks where freshness matters most.
Goal: Maintain strength, posture, and activation without adding fatigue.
How to Use:

  • 2 concise sessions weekly (20–30 min)
  • Emphasize posture, bracing, and smooth coordination
  • Reduce or omit elastic work if recovery is limited
    Outcomes:
  • Preserved neuromuscular readiness
  • Stable posture and coordination
  • Peak freshness for racing


Optional Bodyweight Reset

Phase: Anytime (Travel, Deload, Post-Race)
When to Use: Travel, recovery, or reset phases when no equipment or reduced load is needed.
Goal: Maintain strength rhythm, mobility, and control anywhere.
How to Use:

  • 2× per week, short sessions (15–30 min)
  • Emphasize control, breath, and stacked posture
    Outcomes:
  • Movement quality maintained
  • Smooth return to load-based strength
  • Reduced fatigue during resets


🧩 Summary Map

Phase

Plan

Focus

Frequency

Plyo

Base → early Build

General Strength

Posture, durability, control

2×/wk

None

6–8 weeks before race

Specific Strength

Torque, rhythm, power

2×/wk

Light, fresh only

2–3 weeks pre-race or multi-race

Competition Strength

Coordination, freshness

2×/wk

Minimal or none

Travel / Deload / Reset

Bodyweight Reset

Mobility, rhythm

2×/wk

Optional, low volume

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