Week 3: Strength Workout 1

Fitness Anywhere — Tue, 18 Mar 2008 17:31:00 GMT

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.

Week 3: Strength Workout 2

Fitness Anywhere — Sun, 16 Mar 2008 16:38:00 GMT

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.

TRX Military Fitness Program Tips : Week 3

Week 3: Strength Workout 1

Week 3: Strength Workout 2