Ok now we have a bit more info. Cool. Your questions are very high level, and general, so I think that’s why you’re getting some of these responses.
If you’re doing TR then I would combine SSB plans with Traditional Base plans. Million other approaches but you could do worse. You’re going to start hearing things like “TSS isn’t everything” and “Not all TSS is created equal”. Those statements are true, but you have to build it up first before you get to the point where it matters much. Volume is king.
Most push back about TR plans come down to the level of intensity you are subjected to, even in the “base” plans. Hopefully without starting a whole debate about that (like this forum has been doing since its inception), go with SSB plans but don’t be afraid to substitute lower intensity workouts from Traditional Base when you are sore or tired. If you think you can achieve what you want on four days a week change that number to five or six, and build to that slowly with Zone 2 initially. I would avoid regularly subjecting yourself to the TR build plans altogether. There is plenty of intensity in SSB plans.
I stand by what I said about a coach. You’ll shave a year or two at least of dorking around with training plans that are (and really cannot be) individualized.
As for what you will respond to, @old_but_not_dead_yet is right: all of it. But I get it, that’s not a very helpful answer.
If you are in your first few years lots of types of training will boost your FTP. Here’s what will hurt it: lack of consistency. What threatens consistency?
- laziness, excuses, lack of motivation
- soreness or fatigue (usually from too much intensity)
- injury, illness
- life outside of cycling
Keep working the plans and come back with specific questions, even if the question is “what other ways are there to do this?”