trx log

Weekend Warrior Training Plan Program 1 Month 1 (Weeks 1 through 4)

Anatomical Adaptation Phase (AA) TRX Based - Circuit Style

YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.

Notes: This workout is based on using the TRX suspension trainer. If you have just started using the TRX and are unfamiliar with the exercises, concentrate on perfecting the form of each exercise, learning the movements, and getting everything settled. Don't worry if the first few workouts dont go as smoothly as planned.

The workouts are to be done in a circuit format. The best way to do circuits is do all lower body exercises, then upper body, then abs. A circuit is performed by doing exercise 1, then exercise 2, then exercise 3, and so on up until the final exercise. After the final exercise, that completes the circuit and is 1 complete set.

Progression: In weeks 1 3, all sets are 20 reps. Week 4 is a transition week and the reps decrease to 12 15. To do this you must increase the resistance to ensure failure in the last few reps. Increase resistance by increasing the angle of the TRX or use a weight vest. Refer to your TRX documentation for more details.

For this TRX-based workout, you will do a series of mini circuits resting 3-minutes at the end of the third set of each circuit. For sets 1 and 2, there is NO rest period at the end of the set.

Take each set to failure. Adjust the angle of the TRX to fail at the correct number on set one. If you cannot get to that number on set two or three or any subsequent set, (with perfect form) thats OK, thats the correct weight. This way you always lift to failure if the first set is correct.

Mobility/Warm-up Always start with the mobility/warm-up module and move from one exercise to the next without any rest. This portion of the workout is done at an effort level that is very light and is used to prepare the body for the more intense work that follows. Focus on stretching and increasing joint mobility. If you feel like you need to do more than the prescribed reps or sets to completely warm up, feel free to add more reps/sets. If time permits, light cardio is also a good option to add to the mobility module. Spend a minimum of 10-minutes on mobility and warm-up.

Cool Down The cool down is an essential part of every training session. Do not skip the cool down. Take 10-minutes to gradually allow your heart rate and breathing to lower to a comfortable level while stretching major muscle groups in the upper and lower body. Three options are given for the cool down. Choose the option that best fits your needs.

Weekend Warrior TRX Program 1 Month 1 AA Phase

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Option #1: Pick standard stretches from the MX Full Body Flex.pdf document. Depending on time constraints, do as many static stretches as possible focusing on large muscle groups that you feel are inflexible.

Option #2: Pick stretches from the Foam Roll Exercises.pdf document. Depending on time constraints, do as many positions as possible focusing on large muscle groups that you feel are tight or sore. For more details on foam rolling and myofascial release, please see this document.

Option #3: If you are an experienced athlete, pick a routine that works best for you. Focus on muscle groups or areas that you feel need work.

Questions: If you have questions about this or any of the other workouts, please post them on the Virtual Trainer Premium Training Forum located within your Training Peaks account.

Good luck with your workout!


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TRX Based Anatomical Adaptation Workout

Workout Style = Circuit Intensity = Set load to fail on final rep in perfect form

Exercise Reps/Time Sets

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TRX Forward Lunge with Hip Flexor Stretch 5 Reps each leg 1

TRX Wall Slides (Stand Facing) 5 Reps Together/5 Reps Each Arm 1

TRX Hip Hinge (Wide Stance) 5 Reps 1

TRX Split Squat (Deltoid Combo) 5 Reps Each Position 1

TRX Abducted Lunge Stretch 5 Reps each leg 1

TRX Cossack Stretch 6 Reps Alternating 1

TRX Long Torso Stretch 3 Reps Per Side 1

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Weeks 1 3: Reps Sets Week 4: Reps Sets

TRX Squat 20 3 12-15 3

TRX Hamstring Curl 20 3 12-15 3

TRX Balance Lunge 20/leg 3 12-15/leg 3

TRX Overhead Back Extension 20 3 12-15 3

Rest: Between Exercises = none End of sets 1 & 2 = none End of set 3 = 3-minutes then start Upper Body Circuit

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Pull ups, TRX or Regular 20 3 12-15 3

TRX Chest Press 20 3 12-15 3

TRX Row 20 3 12-15 3

TRX Overhead Triceps Extension 20 3 12-15 3

TRX Split Fly 20 alternating 3 12-15 3

Rest: Between Exercises = none End of sets 1 & 2 = none End of set 3 = 3-minutes then start Core Circuit

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TRX Pike 45-sec 2 45-sec 2

TRX Pendulum swing 45-sec 2 45-sec 2

TRX Body Saw 30-sec 2 30-sec 2

Rest: Between Exercises = none End of set 1= none End of set 2 = Proceed to Cool down

Cool Down: 10-minutes.

Option 1: Standard Stretch Exercises. Option 2: Foam Roll Exercises. Option 3: Athletes Choice

Important Note: on all TRX exercises, especially abdominal ones: maintain proper neutral spine at all costs, AVOID letting lumbar (lower) spine sag.


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EXERCISE LIBRARY

Mobility/Warm-up

TRX Forward Lunge with Hip Flexor Stretch

TRX Wall Slides (Stand Facing)

TRX Hip Hinge (Wide Stance)

TRX Split Squat (Deltoid Fly Combo)

TRX = Mid Length

TRX = Mid Length

TRX = Mid Length

TRX = Mid Length


5

TRX Abducted Lunge Stretch

TRX Cossack Stretch

TRX Long Torso Stretch

TRX = Mid Length

TRX = Mid Length

TRX = Mid Calf


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Exercise Library

Circuit 1 Lower Body

TRX Squat

TRX Suspended Hamstring Curl

TRX Balance Lunge

TRX Overhead Back Extension

TRX = Mid Calf

TRX = Mid Length

TRX = Mid Calf

TRX = Mid Length


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Circuit 2 Upper Body

TRX or Band Assisted Pull ups

TRX Chest Press

TRX Row

TRX Overhead Triceps Extension

Side View

TRX = Long

TRX = Mid Length

TRX = Mid Length

TRX = Over Shortened


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TRX Split Fly

Circuit 3 - Core

TRX Pike

TRX Pendulum Swing

TRX Body Saw

TRX = Mid Calf

TRX = Mid Calf

TRX = Mid Calf

Optional Progression

TRX = Mid Length

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