Week 1: Strength Workout 1

Fitness Anywhere — Sun, 23 Mar 2008 19:47:00 GMT

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

Week 1: Strength Workout 2

Fitness Anywhere — Sat, 22 Mar 2008 17:19:00 GMT

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

TRX Military Fitness Program Tips : week 1

Week 1: Strength Workout 1

Week 1: Strength Workout 2