TRX Military Fitness Program Tips

February 2008 - Posts

• Week 10: Strength Workout 1

  The supine leg series focusing on the hamstrings is performed as a difficult superset (doing one exercise right after each other with a long 60 second rest only after all three exercises in the series are completed). Reps are kept the same for the arm and core series except for the progression of the TRX Suspended Crunch to Body Saw.  Start this progression on your forearms for the first set, stabilizing the body and raising the hips. Rock your body back and during the forward motion bring your knees under body into a suspended crunch. Try the second set from your hands in a push-up position. Posted Feb 28 2008, 09:29 PM by Fitness Anywhere with no comments Filed under: MFP, Military Fitness Program, tips, workout, week 10

• Week 10: Strength Workout 2

  The TRX Single Leg Chest Press uses a more demanding leg position bringing the standing leg forward rather than out to the side.  The TRX Side Plank adds a pike to each swing by bringing the hips up as high as possible on each side. The Suspended Crunch element of the TRX Atomic Push-Up is replaced with a more advanced pike movement. The TRX Suspended Oblique Pike is combined with the Body Saw. Rock your body back and during the forward motion pike your hips up as high as possible to one side, keeping your legs straight. For the Single Arm Power Pull really reach up as far as you can up the strap as you pull yourself towards the anchor point. To make this more difficult, have a partner mimic giving you a "high-5" at the top of the strap as a target to reach.  Once you make contact, have them apply some pressure to your hand, pushing you downwards as you try to resist. Posted Feb 27 2008, 10:11 PM by Fitness Anywhere with no comments Filed under: MFP, Military Fitness Program, tips, workout, week 10

• Week 11: Strength Workout 1

  Just when you think it couldn’t get any harder, think again.  Week 11 and 12 are the hardest of the program! This is a build up program, with no off time or tapering, advancing each week. This week we jump to three sets of each exercise, reducing and sometimes eliminating completely the rest between sets. Transition times are reduced from 35 seconds to 30 seconds. Strength Workout 1 will give you one of the best leg workouts of your life. With three sets of the 6 leg exercises in a row with no rest between sets and only 30 seconds of transition time, you will build athletic power, endurance and strength all at once. Change up the first set of the Suspended Lunge by bringing the leg behind you into a Balance Lunge. This may make it easier for you to jump up after you reach back and load the leg, exploding as you come up. Posted Feb 26 2008, 05:05 PM by Fitness Anywhere with no comments Filed under: MFP, Military Fitness Program, tips, workout, week 11, boot camp, navy seal fitness, buds, apft, military training, navy seal workout, Fitness equipment, military fitness, special force training, TRX, Suspension Training

• Week 11: Strength Workout 2

  In week 11, Strength Workout 2 cuts down the rest between sets from 20 seconds to 15, and the transition time from 35 seconds to 30 seconds. Sets are increased from two to three for back, shoulder and core exercises. Reps are increased for almost all exercises.  The workout allows for only 2 minutes to complete twenty reps of the TRX Suspended Incline Press and 2 minutes to complete forty reps of the TRX Elevated Back Row. Line up your workout buddies. Doing this workout together will force you to push yourself. Throw in a set of TRX Chest Flies in place of your first set of the TRX Single Leg Chest Press. The difference is palms are turned inward, rather than down and arms open wide with a slight bend in the elbows (look above right). Bring your arms together like you were clapping your hands. Make sure you are at a shallower angle than you would be for the TRX Single Leg Chest Press. Naturally you cannot exert as much force when the arms are much wider and you are using less of your pectoral muscles to bring your arms together and your body upward.   Posted Feb 25 2008, 05:22 PM by Fitness Anywhere with 1 comment(s) Filed under: Military Fitness Program, tips, workout, week 11, suspended incline press, chest flies, elevated back row, single leg chest press

• Week 12: Strength Workout 1

  The TRX Side Plank is progressed from a static hold to include floor taps. Start with a static hold reaching to the ceiling with the top arm. Lift hip and slowly lower the arm, reaching under the body to tap the floor. Return to extended position. The TRX Tricep Press can be progressed by raising a leg and bringing it into the chest. If you are feeling any pain in the elbows raise your arms slightly. Make sure to keep your elbows pinched in by your ears as you bend and extend. Suck in that gut! Hopefully it is flat by week 12 and watch that arch in your spine. Another alternative for the triceps is the TRX Preacher Tricep Extension pictured above. To do this, face the TRX and sit down on your knees with a pronated grip on the handles (palms down). Lean forward on the TRX holding the arms parallel and extended in front of your body at shoulder height. Point your elbows toward the floor and make sure your body is aligned. Increase weight on the handles by rocking forward, slowly lowering and bending the arms, feeling tension in the triceps. Adjust hip position over knees to alter the resistence. Posted Feb 25 2008, 01:37 AM by Fitness Anywhere with no comments Filed under: MFP, Military Fitness Program, tips, workouts, week 12

• Week 12: Strength Workout 2

  Your core is getting really strong, as it is activated in every exercise and targeted in the last three exercises. The crunch element of the TRX Atomic Push-Up is replaced with a challenging pike movement while the TRX Suspended Oblique Pike uses a difficult Body Saw pre-load. Set and rep volumes are increased, and recovery periods are reduced for some exercises. For the TRX Suspended Pendulum change up the last set with a Single Leg Suspended Scorpion Kick (above). To do this place the TRX into single handle mode. Place one foot into the foot cradle with the toe pointed down. Maneuver your body into a push-up position. Swing the free leg under your body, keeping the chest square and only twisting from the hips. Bring the leg back in line with the suspended leg and repeat fifteen times on each side. Make sure you keep both legs straight and really reach with that free leg, holding strong to keep it from touching the floor. Posted Feb 23 2008, 05:11 PM by Fitness Anywhere with no comments Filed under: MFP, Military Fitness Program, tips, workouts, week 12