TRX Military Fitness Program Tips

We created this workout program to help you achieve the highest state of operational readiness and peak physical condition. The first two weeks of the Military Fitness Program are designed as an introduction to the TRX Suspension Trainer. So take it easy and check your ego at the door, you’ll have plenty of time to show off later. Start by watching the Set Up and Use Guidelines and Training Tips. Make sure you get the most out of your workout.

Each of the two strength workouts should be executed twice per week along with a four day running-specific training plan with three active recovery days. In Strength Workout 1 the TRX Sprinter's Start exercise (pictured above) should be completed as ten reps at a very slow speed, followed immediately by ten reps at a faster pace. This is expressed in the program under reps as “10, 10”. This workout targets the legs, arms and some core muscles. “Transition Time” indicates the time from the end of the exercise to the start of the next. Make sure to take any additional rest time or cut back on reps as needed. This program is a guide that you can modify to your own ability, advancing certain exercises and weeks at your own pace.

Tips:

• Always weight-test the TRX before starting movement
• Concentrate on proper alignment, focus on engaging your abs and maintaining a neutral spine
• Keep tension on the TRX throughout the full range of motion

Strength Workout 2 focuses on chest, back and shoulder movements while incorporating additional core strength training from Strength Training 1. The TRX Single Leg Chest Press exercise should be completed as six reps with the left leg off the ground followed immediately by six reps with the right leg off the ground. This is expressed in the program under reps as “6, 6”. The TRX Suspended Incline Press (shown above) and the TRX Elevated Back Row have a fixed time to complete all repetitions. Make sure you put the TRX in single handle mode for the TRX Suspended Incline Press so that you have one foot free to either rest on the ground until you progress, or catch you upon exhaustion. Rest can be taken as often as necessary but the goal is to complete all reps in the allotted time with no rest.

Tips:

• Never let your back sag towards the floor in suspended prone exercises
• Put your feet in a offset foot position for standing exercises facing the TRX such as the TRX "Y" Deltoid Raise

Spend this second week of the program concentrating on proper alignment, maintaining a neutral spine and keeping your abs engaged. This is critical to master before you increase reps, sets or resistance. Also, you can increase the difficulty of the supine hamstring exercises by moving your body father away from the anchor point. To see for yourself try a couple reps directly underneath the anchor point and then move yourself back a foot and try another couple reps. Feel the difference?

Tips:

• Keep elbows high during the TRX High Bicep Curl, otherwise you will hit the back muscles.
• If you get pain in your elbows during the TRX Tricep Press, raise your arms higher and bring your elbows in.

This week play with your stance to increase stability demands during the TRX Single Leg Chest Press (shown above). See how by moving your foot slightly an inch to the right or left of central really activates your core, while increasing the difficulty of the exercise. Add an additional challenge by bringing the lifted leg up higher, bending the knee and pulling it into the chest. 

Tip:

• If the TRX rubs against your arms raise hand position so there is a slight gap between the TRX and arms. Watch video tip.

This week sees the first real increase in volume. Reps are increased for most exercises and an additional set is added for the exercises that target the core. This combined with a reduction in the amount of rest given adds a significant increase in the muscular endurance demands of the program. On a different note, no new exercise progressions are added so you can focus on the exercises that should now be feeling quite familiar

The TRX Suspended Lunge (shown above) is incredibly functional, and can be easily adapted for almost every level of user. In the first two weeks you should have been using a very slow movement speed for this exercise and extending the trail leg back as far as possible. This week begin to move with slightly more speed and drop the trail knee so that it almost hits the ground. Use a running pattern with your arms.

The transition from TRX High Bicep Curl to TRX Tricep Press is very fast, which turns this part of the program into a superset. Be sure to pivot quickly into the TRX Tricep Press position and use an offset stance to protect your low back.

The double sets of core work are a big step up from the first two weeks, which is why the reps of the TRX Side Plank have been reduced. In the TRX Side Plank try to keep any swinging to a minimum and lift the hips as high as possible when reaching under the body.

An added minute to complete the 15 Suspended Incline Presses may seem like a lot, but with five more reps than last week, you will be happy you have more time. Push hard but don't be afraid to bring one leg down to complete the set. With some consistent effort and dedication these will get easier.

Be extra disciplined during the deltoid sequence to ensure that there is no slack in the TRX at the top of the movements. A trick to make sure you get the most from these exercises is to begin the movement looking at your hands and end the movement looking at the ceiling. This will cause a slight chin lift which will help to fire all of the upper back muscles

During the TRX High Back Extension you can expect some residual fatigue from the Deltoid series. Try to do this motion by hinging deeply from the hips, keeping your chest as high as possible with most of the work coming from the lower back.

While there are no changes to the general program structure in week 4, there are a number of new things to hone in on while doing the exercises.

During the TRX Single Leg Squat be sure to keep the body weight over the foot. The goal is to use the TRX only to assist in the balance required to do this exercise. In an ideal state, this exercise could be performed with slack in the TRX the entire time. Use a light finger tip grip on the handle and go through a full range of motion with strength and control.

Try to lift the hips a little higher than before while doing the TRX Hamstring Curls and TRX Hip Press. This will raise the intensity of both exercises.

Be sure to raise the tailbone as high as possible when pulling the knees to the chest in the TRX Suspended Crunch to Body Saw. This added range of motion will enhance the quality of the movement and ensure that you truly engage the abdominals to perform the action.

See if you can add a rep or two to your first effort of both the TRX Suspended Incline Press and TRX Elevated Back Row. This goal-oriented technique of performing these challenging sets will help you quantify your improvement from week to week, keeping you motivated to get the peak results that you are looking for faster!

This week, use a slightly steeper angle than in week 3 for the Single Arm Power Pull .

Increase the amplitude of the swing that you use for the TRX Side Plank. This will generate bigger forces through your abdominals and enhance the level of core training that you get from this exercise.

During the Oblique Crunch, allow a slight swing and rotation past the neutral plank position. This will provide a greater loading of the obliques making this exercise even more effective.

Time to double it up in the Military Fitness Program's "Week 5". All exercises are bumped up to two sets this week, but the reps are reduced. The rest between sets and transition time between exercises is fixed at 45 seconds. The TRX Body Saw (above) is an exercise progression of the TRX Suspended Crunch. This means you are doing significantly more total body work so be ready! By now you should be well on your way to mastering the exercises. The next step is to increase volume so you can take your fitness to the next level. The rep level is set at ten. If you are find that 10 reps is a relatively easy volume, change your body position or perform the moves at faster tempo. Form is always your guide-move better before moving faster.

You'll find a second set added to all exercises except the TRX Elevated Back Row and the big daddy--the TRX Suspended Incline Press. These two get a bump up in time/reps for a gut check. Just like Strength Workout 1 for "Week 5," you are performing at a higher volume as compared to last week. If you're not sweating and breathing harder – you’re not trying. You'll find a progression in the TRX Single Leg Chest Press (moving the lifter leg out to the side (abducted))  which will increase demands on your core. Don't let your body rotate! The TRX Oblique Crunch is old news-try the TRX Suspended Oblique Pike (shown above). Don't bend your knees as you drive your hips up, drawing legs towards each arm. You're going to feel core firing and shoulders stabilizing.