Following the free 4-week Intermediate Strength trial, complete your Intermediate Strength block and develop your strength, co-ordination and movement control. 


The 8-week Intermediate Plan contains 3 x strength sessions per week and is perfect for athletes with 3-6 months training history, particularly those who have completed the Fortis Training Foundation Strength Plan. 


This programme will help you:

  • Become a better athlete!
  • Increase your strength and power production. 
  • Reduce injury risk.
  • Develop physical properties to improve sporting performance.
  • Improve your body's ability to control movement.
  • Provide a platform for advanced strength training methods. 

Intermediate Strength Plan: Weeks 5-12

  • PDF format to use on your phone/tablet or to print off and track your progress. 

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