• All SportStrong plans follow an outcome-led approach and are progressive, increasing intensity via load, reps, sets, rests, frequency, tempo or movement. Plans are progressed every 2 weeks, or ad-hoc on the Elite plan. 

• Whatever your current physical strength and strength training experience, all plans will improve strength by focusing on the fundamentals of building a strong base and targetting your sport-specific muscle groups.

• All plans feature 3 x week workouts. You can select which day of the week to perform the workouts allowing minimal cross-training interference and to compliment your concurrent endurance training.

• All plans, unless customised, feature three strength workouts per week, averaging 30-45 minutes in duration.

• Body part split is generally upper & core / lower & core / full body each week.

• Tapering is managed by reducing reps, volume and load or simply complete rest!

• Winter base training may be when atheletes wish to build deeper strength and go heavy: customised and Elite plans enable this.

• Track cyclists and sprinters, for example, may seek explosive power and hypertrophy gains via customised and Elite plans.

• Plans roll either week to week or month to month; change plan or cancel anytime.

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