Week 11: Strength Workout 1

Fitness Anywhere — Wed, 27 Feb 2008 01:05:00 GMT

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.

Week 11: Strength Workout 2

Fitness Anywhere — Tue, 26 Feb 2008 01:22:00 GMT

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.

TRX Military Fitness Program Tips : week 11

Week 11: Strength Workout 1

Week 11: Strength Workout 2