TRX Military Fitness Program Tips : workout

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

Week 2: Strength Workout 1

Fitness Anywhere — Fri, 21 Mar 2008 12:49:00 GMT

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.

Week 2: Strength Workout 2

Fitness Anywhere — Thu, 20 Mar 2008 18:49:00 GMT

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.

Week 4: Strength Workout 1

Fitness Anywhere — Sat, 15 Mar 2008 03:53:00 GMT

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.

Week 4: Strength Workout 2

Fitness Anywhere — Wed, 12 Mar 2008 19:57:00 GMT

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.

Week 5: Strength Workout 2

Fitness Anywhere — Mon, 10 Mar 2008 22:46:00 GMT

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.

Week 6: Strength Workout 1

Fitness Anywhere — Sun, 09 Mar 2008 23:16:00 GMT

Last week's news: a big jump in exercise volume. This week takes you through the sames amount of reps so you shouldn't have a problem completing all workouts with good form. The first six exercises focus on the lower body and demand a lot of energy, balance and core strength. Be sure to drive the moves from hips and hamstrings, keeping your heel grounded during the TRX Suspended Lunge and TRX Single Leg Squat. You should feel worked by the time you get to the last three core exercises, but stay tough and work hard right to the end. As you increase core strength and endurance, your overall performance will improve.

Concentrate on proper alignment during the TRX Body Saw, by pinching your shoulder blades down and back--you want to avoid having your shoulders round forward. Keep your back flat like a table, shoulders in line with your hips, navel drawn in toward spine and tuck your tailbone under if you find your lower back is sagging. Start on your forearms and look down to the ground so your neck stays in line with your spine.

Week 7: Strength Workout 2

Fitness Anywhere — Fri, 07 Mar 2008 00:28:00 GMT

The muscular endurance challenge continues in Strength Workout 2 as nearly all rep volumes increase again and rest times between sets decrease. You are still only doing two sets of each exercise, but your muscles will really feel it on round two with those extra reps. Perform the reps for the TRX Suspended Incline Press a little faster this time around. You have 30 seconds less to kick out those twenty reps.

For the TRX High Back Extension (pictured above) start with your hands overhead, making sure you have full tension on the TRX before you allow your tailbone to drop back towards the floor. If it's more comfortable, you can keep your toes planted on the floor. This won't take away from the power of the movement.

Week 8: Strength Workout 1

Fitness Anywhere — Thu, 06 Mar 2008 00:33:00 GMT

This week you have graduated from the TRX Side Plank on the forearm to TRX Side Plank using your hand as the base of support (pictured above). Since this is more difficult to stabilize, just hold the position for 20 seconds. The taps will be incorporated back in week 11. If you experience too much stress in your shoulder, "cheat" your arm under your body so your wrist is not directly under your shoulder. If you feel stress on your wrist, turn your hand into a fist or grab onto a dumbell. Place your free hand on your side or reach it up to the sky. Try to keep your chin up and your gaze forward.