I have successfully completed the 12 week Force Program and I am taking a week off to plan my next 12 weeks.  I have a series of questions in trying to develop a continuation program.  I got such great results from the TRX and the Force Program that I would like to continue using it as the base for my workout.  I have also based the rest of my eating habits and warmup/stretching program based upon Mark Verstegen's "Core Performance."  My ideas now for continuing are thus:

1.  Develop a workout that alternates between one week of the "Core Performance" workout and one week of the Force workout starting both at the 7 week point to round out my 12 weeks.

2.  Try to double down and match up the Core Performance with the Force programs so I do each complete workout starting from week 1 going through week 12.

3.  Try to augment the Force program with only a couple of the Core strength exercises.

4.  Augment the Force program with  some more TRX exercises and increase reps and sets on the current Force Program for 12 more weeks.

I am worried about overtraining, but I don't want to do 12 more weeks of the Force week 11&12 but I also don't want to regress back to earlier weeks.  I am not sure how successful I would be starting the Force program again at week 1 by altering my ground reference points (which is something that I did struggle to get consistent during my last 12 weeks) to increase my effort.  I also don't think just adding reps and sets beyond what was specified in weeks 11&12 of Force is the best way to continue to advance.

Ideally I would like to find a program that has been developed for those of us that want to advance after completing the 12 week force program.   I know this post has kind of shotgunned many ideas but unfortunately that is the dilema I am dealing with, and any help would be greatly appreciated.  Thanks.

Todd

Hi Todd,

Welcome to the community!

Those are definitely some awesome questions. Something that specific I can't quite answer yet, however I'll e-mail the guys over at FA and see if we can Fraser, Dan, or someone else from the company in on this to get your questions answered.

I also moved this thread to the "Ask The Trainer" topic so people can find this better, in context to your message.

Thanks,

Justin

Have you recived a answer from FA yet? I to wonder what to do when I finish the Force program :)

No I haven't but I just finished week 8 of a modified Force Program.  I took the Force program as a base (exercises, sets, reps and time) and changed out some of the exercises with some from the FA card deck and also some from the strength program.  I did start with the intensity of approximately week 9&10 of the original force program and advanced from there.  The other addition I made was to use the Core Performance program and follow it as well except I substituted the Core Performance Strength portion with my modified Force Program.  I further modified the Force program by using a stationary bike instead of running to accomplish the aerobic portion and I also added 2-3 runs a week on top of the cycling (I am trying to get my knees back into running condition).  

I was really hoping to get a "professional solution" to combining Mark Verstregen's Core Performance with the TRX workout (primarily based upon  a Force style program) but I have made positive steps to achieving a majority of my goals, weight maintained same, reduced waist by 1-  1 1/2", shoulders increased by 1- 1 1/2" and most important core and overall strength increases during the 8 weeks. 

Now I am looking at what to do beyond finishing the 2nd Force Program....anyone?

It sounds like you've been going along very well

While there is not space or time to draw out a perfectly integreated core performance TRX Force Program fusion here it sounds like you are off to a great start with your previous 8 weeks

The group at AP have been integrating the TRX a ton into their system of training with great results. Think of Core Performance less as a prescribed workout and more as a system of training that you can integrate whatever you want into providing that it complies with the principles that Mark lays out. Take the TRX techniques that map to your goals and integrate them into the model. If you want to bounce back and forth between programs, that can work too. For instance you might take 3 weeks of Core Performance specific programming and then follow it up with weeks 10-12 of the Force program.

It sounds to me like you are likely ready for some new challenges. Try the Performance Series of DVDs with Todd Durkin. You may also want to integrate some of the more challenging programs that we have put up onto the blog such as the TRX-sandbag and TRX-kettlebell fusion workouts. Another progressive workout that we did was the Infamous TRX workouts that we did with John Berardi and Alwyn Cosgrove. That is 8 weeks of progressive training that pulls together traditional lifts with TRX Metabolic sequences

I hope that this helps you a bit as you enter into your next period of training

zcxes:

Have you recived a answer from FA yet? I to wonder what to do when I finish the Force program :)

Hey sorry, I forgot about this thread. I read it before I was out the door that day, and skipped my mind since then.

Looks like Fraser gave some good insight though on this.

 Fraser-

Thanks a lot for the insight.  This definitely gives me a lot to study before I get home from this deployment and start my next "period of training."