weekend warrior p1m3 trx

8/9/2019 Weekend Warrior P1M3 Trx

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Weekend Warrior Training Plan – Program 1

Month 3 (Weeks 9 through 12)Power Endurance Phase (PE)

TRX Based - Straight Sets

YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.

Notes:This workout is based on using the TRX suspension trainer. Week 9 marks a major shift as we transition

from the Maximum Strength (MS) to the Power Endurance (PE) phase of strength training. Exercises in

this phase are done in straight sets. All exercises are slow negative, dead stop, quick positive phase. Load

is based on speed NOT weight.

Progression:A compound exercise is a strength movement followed by either a less intense strength movement or a

plyometric. Compound exercises have 30-seconds of rest in between exercises and 2-minutes of rest in

between sets. All exercises are three sets.

Example: Alternating Single Leg TRX Squat Compound w/Box Jump 20”/24” on last two sets – To do this

exercise, the first set would simply be the TRX single leg squat. Rest 2-minutes and then do another set of

TRX single leg squats, rest 30-seconds then do the box jumps. That completes set 2. Rest 2-minutes and

then do another set of TRX single leg squats, rest 30-seconds then do the box jumps. That completes set 3.

Rest 2-minutes and then proceed to the next exercise. For single exercises sets like the TRX Sprinter Startrest 2-min in between exercises and sets then move to the next exercise.

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) that’s OK, that’s

the correct weight. This way you always lift to failure if the first set is correct. To do this phase

properly, you must do all reps at speed on the positive phase of the lift. Once the speed of the lift on

the positive phase can no longer be maintained, failure is achieved.

Mobility/Warm-upAlways 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 thebody 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 DownThe 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


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Weekend Warrior TRX – Program 1

Month 3 – PE Phase

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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.

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!

http://www.racerxvt.com/virtual_trainer/pdf_files/MX_Full_Body_Flex.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/MX_Full_Body_Flex.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/MX_Full_Body_Flex.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/Foam_Roller_Exercises.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/Foam_Roller_Exercises.pdfhttp://www.racerxvt.com/article/foam-roller-roll-the-pain-awayhttp://www.racerxvt.com/article/foam-roller-roll-the-pain-awayhttp://www.racerxvt.com/article/foam-roller-roll-the-pain-awayhttps://www.trainingpeaks.com/YAF_Gateway/forumhost.aspx?g=topics&f=849https://www.trainingpeaks.com/YAF_Gateway/forumhost.aspx?g=topics&f=849https://www.trainingpeaks.com/YAF_Gateway/forumhost.aspx?g=topics&f=849https://www.trainingpeaks.com/YAF_Gateway/forumhost.aspx?g=topics&f=849https://www.trainingpeaks.com/YAF_Gateway/forumhost.aspx?g=topics&f=849https://www.trainingpeaks.com/YAF_Gateway/forumhost.aspx?g=topics&f=849https://www.trainingpeaks.com/YAF_Gateway/forumhost.aspx?g=topics&f=849http://www.racerxvt.com/article/foam-roller-roll-the-pain-awayhttp://www.racerxvt.com/virtual_trainer/pdf_files/Foam_Roller_Exercises.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/MX_Full_Body_Flex.pdf


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TRX Based Power Endurance Workout

Workout Style = Straight Sets Intensity =slow negative, dead stop, quick positive phase

Exercise Reps/Time Sets

W a r m - u p

M o b i l i t y

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

T R X U p p e r a n d L o w e r B o d y

Set 1 Set 2 Set 3

Alter. Single Leg TRX Squat Compound w/Box

Jump 20”/24” on last 2 sets

12 Squats/leg

(2-min rest)

12 Squats/leg (30-sec rest)

then 12 jumps (2-min rest)Repeat set 2

TRX Hamstring Runner Compound w/Single

Leg Stability Ball Hamstring Curl on last 2 sets

12 TRX Ham

(2-min rest)

12 TRX Ham (30-sec rest)

then 12 Ball Curls (2-min rest)Repeat set 2

TRX Sprinter Start 12/leg (2-min rest) Repeat set 1 Repeat set 2

TRX Power Pull 12/arm (2-min rest) Repeat set 1 Repeat set 2

TRX Split Fly 12/alter (2-min rest) Repeat set 1 Repeat set 2

TRX Atomic Pushup Compound w/Side to Side

Offset Clap Pushup on last 2 sets

12 Atomic Pushups

(2-min rest)

12 Atomic PU (30-sec rest)

then 12 Clap PU(2-min rest)Repeat set 2

TRX Overhead Triceps Extension 12 (2-min rest) Repeat set 1 Repeat set 2

TRX or Regular Pull ups 12 (2-min rest) Repeat set 1 Repeat set 2

TRX Overhead Back Extension (normal speed) 12 (2-min rest) Repeat set 1 Repeat set 2

C o r e

TRX Standing Oblique Twist (normal speed) 60-sec (2-min rest) Repeat set 1 Repeat set 2

TRX Pendulum Swing, Stall Middle Plank

(normal speed)60-sec (2-min rest) Repeat set 1 Repeat set 2

Rest : See individual exercises and sets above

Cool Down: 10-minutes.

Option 1: “Standard Stretch Exercises”. Option 2: “Foam Roll Exercises”. Option 3: Athlete’s Choice

Important Note: on all TRX exercises, especially abdominal ones: maintain proper neutral spine at all costs,

AVOID letting lumbar (lower) spine “sag”.

http://www.racerxvt.com/virtual_trainer/pdf_files/MX_Full_Body_Flex.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/MX_Full_Body_Flex.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/MX_Full_Body_Flex.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/Foam_Roller_Exercises.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/Foam_Roller_Exercises.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/Foam_Roller_Exercises.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/Foam_Roller_Exercises.pdfhttp://www.racerxvt.com/virtual_trainer/pdf_files/MX_Full_Body_Flex.pdf


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4

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


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TRX Abducted LungeStretch

TRX Cossack Stretch

TRX Long Torso Stretch

TRX = Mid Length

TRX = Mid Length

TRX = Mid Calf


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EXERCISE LIBRARY

Alternating Single Leg

TRX Squat Compound

w/Box Jump 20”/24”on last two sets

Men = 24”

Women = 20”

TRX Hamstring Runner

Compound w/Single

Leg Stability Ball

Hamstring Curl

TRX Sprinter Start with

Hop

TRX Power Pull

TRX = Mid Calf

TRX = Mid Length

TRX = Mid Length

TRX = LongFoot Leaves

Ground


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TRX Split Fly

TRX Atomic Push up

Compound w/Side to

Side Offset Clap Push

up

TRX Overhead Triceps

Extension

TRX or Regular Pull

ups

TRX = Over Shortened

TRX = Mid Length

TRX = Mid Calf

TRX = Mid Length

Side View


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TRX Overhead Back

Extension

TRX Standing Oblique

Twist

TRX Pendulum Swings,

Stall Middle Plank

TRX = Mid Length

TRX = Mid Length

TRX = Mid Calf

Optional

Progression

weekend warrior p1m3 trx

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