Fraser's Blog

Weeks of Fun and the "Infamous TRX Workouts" - Weeks 1 & 2

Just as promised last week - the first two weeks of training have arrived!

This workout program fuses traditional free weight exercises with TRX metabolic circuits and the top nutrition.

First a bit on how you should go about organizing the program:

This program is designed as a four day a week strength training program
There are 4 separate workouts
Two are traditional free weight days divided up into workouts A and B
Two are TRX metabolic circuits divided up into workouts A and B
You might divide your week up as follows:

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Strength A TRX A Recovery Strength B TRX B Recovery Recovery

The metabolic circuit component of the program is split into two workouts, TRX Metabolic Workout A and B. These were developed by Fraser Quelch and Chris Frankel and are meant to compliment each other. Each should be done once per week.

The structure of these workouts is clearly outlined in the charts below and the way they should be executed is clear in the accompanying video in terms of exercise technique, tempo etc. The videos are great to follow along with as they provide a complete, real time circuit that can be repeated as often as the week requires it to help keep you motivated.

TRX Metabolic Circuits

TRX Metabolic Workout A Video

TRX Metabolic Workout B Video

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The Strength Workouts were developed by Alwyn Cosgrove. They utilize traditional free weight movements as their core. Be aware that any of the strength exercises marked as #a or #b means that these two movements should be performed as a superset with no rest between them. If you have any questions about the exercises included in these workouts, please refer to the video links below that feature John Berardi cranking away at his local gym.

Strength Workout A

Strength Workout B

Strength Workout A Videos

BB Deadlift

BB Lunge

Incline DB Press

Bent DB Row

Swiss Ball Crunch

Incline DB Curl

Strength Workout B Videos

BB Squat

DB Step Up

DB Military Press

Close Grip Chins

Swiss Ball Prone Jackknife (this can also be done on the TRX)

Cable Triceps Pushdown

Have fun and be sure to post your results and experience in the forum.

Best of luck!!

Now it is on to weeks 3 & 4!

Published May 04 2009, 12:00 AM by Fraser

Filed under: Workout, TRX, Suspension Training, precision nutrition, Fraser Quelch, Fitness Anywherre, Athletic Evolution, Metabolic Conditioning, Circuit Training, alwyn cosgrove, John Berardi, Infamous TRX Workout

Comments

	Mike Sweeney said: Looks like "fun." We are heading to the gym to do Strength Workout A this morning. Will you be posting any specifics on the Nutrition program here Fraser? May 5, 2009 5:13 AM
	Fraser said: No - you will have to go to Precision Nutrition for the details of the nutrition program May 5, 2009 8:54 AM
	Mike Sweeney said: Thanks Fraser. I'll look into that then. Well, week one is in the bag. Neither Rebecca nor I have done any weight training for the past year. The only strength training we have done is with the TRX. This is a fun change up and we're planning on taking whatever you guys can throw at us so keep it coming! :) May 8, 2009 1:15 PM
	Getting Fit, Day 29 « Getting Fit The Natural Way said: Pingback from Getting Fit, Day 29 « Getting Fit The Natural Way May 19, 2009 10:53 PM
	Monster Hard Core Metabolic Workout « Work Out Anywhere with the TRX Suspension Trainer said: Pingback from Monster Hard Core Metabolic Workout « Work Out Anywhere with the TRX Suspension Trainer May 20, 2009 10:19 AM
	jmbrink26 said: Just started trying out the Metabolic Workout A today. Wow, that is intense! I completed the first set just fine, but as I went to start the 2nd set, I about dropped, so I think I may have to work up to the 3 sets. Now, I just got back from hiking about 3 miles or so, so that may be a consideration in my fatigue. Just after that one set though, it seriously knocked the wind out of me! I am also doing the All Body XPress workout on the off days too, rather than the strength training above. I think anything that requires dumbells or barbells are not natural on the body, which puts more stress on your muscles and joints. But thats just my take on that. ;) The only part of that set I just couldn't do were the Side Planks. I don't know if my body was just too tired or what, but I could only really hold myself up for about 15 seconds. I tried putting that free arm down to provide a bit more support, and I basically just collapsed after the 15 seconds. That was an incredible workout though. After doing it once, I can see how that results in a metabolic response. I look forward to maximizing my workout experience through the week with metabolic conditioning. I never would've thought of metabolic conditioning until reading the April or May newsletter. It's incredible how modifying timing like that can provide such a different response from your body. Anyhow, thank you for putting together this routine. You guys are awesome! May 20, 2009 1:50 PM
	A Serious Fat Burning and Muscle Building Metabolic Workout You Can Do At Home \| At Home Workout Source said: Pingback from A Serious Fat Burning and Muscle Building Metabolic Workout You Can Do At Home \| At Home Workout Source May 21, 2009 7:33 PM
	Fraser's Blog said: I hope that you've had a great first 2 weeks of the Infamous TRX Workout and you're beginning June 9, 2009 1:18 PM

About Fraser

Fraser Quelch, BPE, CSCS, Fellow of Applied Functional Science (Gray Institute) Fraser is the Head Coach and Director of Training and Development for Fitness Anywhere and is the creator of the revolutionary TRX Suspension Training Program. He has presented at conferences and events all over the world in the fields of functional training and endurance athletics, and is also a featured fitness author, with over 20 published articles. He thrives on bringing new ideas to the forefront of the industry, stretching the minds of his audiences and providing relevant and effective training solutions in a practical setting.

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Weeks of Fun and the "Infamous TRX Workouts" - Weeks 1 & 2

Comments

Mike Sweeney said:

Fraser said:

Mike Sweeney said:

Getting Fit, Day 29 « Getting Fit The Natural Way said:

Monster Hard Core Metabolic Workout « Work Out Anywhere with the TRX Suspension Trainer said:

jmbrink26 said:

A Serious Fat Burning and Muscle Building Metabolic Workout You Can Do At Home | At Home Workout Source said:

Fraser's Blog said:

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