Fraser -

Do you have recomendations for folks that due to worn out joints have had to really slow done & back off on conditioning?

Have tried to use pool exercises but can't always find a pool that really is big enough to swin or even do pool-exs. 

Worn out shoulders make it tough to do much distance so walking 6 klicks everyday is about it, but is just maintaining rather than improving fitness.

tx, bob

 Thanks for your message Bob

Worn out joints can mean a lot. If you are able to walk 6 k that's great. Add some real tempo walking efforts to get your HR up. It's amazing how hard you can work when you want to at just a walking pace. Try to start with 30 sec hard walking efforts followed by 2 min at your normal pace. That should make your walks much more than a maintenance workout.

 You can also really add some intensity to your strength workouts by resting minimally between exercises. The TRX is perfect for this kind of programming as it will let you transition between any 2 exercises in under 20 seconds if you're purposeful about it. Try these tweaks and you should see some results right away. 

Best 

Thanks Fraser.

As an old military guy, my thoughts are to buy the Froce Training Kit rather than the Home Training Bundle.

Do the different materials make one more suited for someone trying to come back, what are your thoughts between the two programs?

Military more advanced?

The TRX sure looks a lot easier than the old exer-genie.

Cheers.

The military program has got a couple of exercises that might be difficult for you to begin with but the earlier progressions give a nice introduction to them that are for the most part quite gentle. Just be sure to do the lower progressions when you watch the video and you will likely be fine. On the other end of the spectrum, the later progressions are crushing so you shouldn't run out of challenge any time soon.

The All Body Express that comes with the Pro is a great high energy program that is highly time efficient and very effective. It does not have the same kind of depth of the programming that comes with the Force Training Kit

I hope that this helps.

...and if you have one of those exer-genies around I think they might finally offer some value... don't they qualify as a relic now :-)

Good luck and please keep me in the loop of how it all is going for you 

Cheers 

That does help Frase, thanks.

I guess one old relic deserves another.

I'll keep you in the loop.

cheers, bob

Thanks Bob

I will look forward to hearing from you

 Cheers

Fraser -

OK, I guess I drank the kool-aid, back from Sommerferien at OBX felt very DE_CONDITIONED walking the beach, ordered Force Training bundle.

What clinched it was my son saying don't worry about it dad, everyone puts on weight as they get older!

 Will give you a monthly SITREP after startex.

bob

 Hey Bob

 Consider yourself lucky in regards to your son's comment. I have a friend who's 9 year old started to refer to him as "big gut - no butt"

 I will look forward to the reports. 

At first intimidated by the Military Fitness Guide, watched the video guide and found myself saying I think I copuld do that even though so heavy and out of shape.  Played with it for Thursday 6/26 & Friday 6/27.  Friday Really watched the DVD and thought throught then did slo-mo work through.

STARTEX

Saturday 6/28 (God especially bless Mike, Danny, & Matt and their families & friends today!)

1020 mtn 65 degF overcast

Had to watch form on warmup.  Did supported suspended lunge. Dabbbed down front leg on Single Leg Squat. Some trouble with straps on Hamstring Curls, toed in - ouch for the warned about cramp! Hip Press on ground. Think I was pulleying on the Hamstring Bicycle. Moved hands up to relieve right elbow on Triceps Press as advised. Did Side Plank on elbow & supported on ground.Did Reverse Crunch on back on ground unsuspended.

PAUSEX 1055 mtn

Any other tips on foot straps, had them about 12 in from ground. Is that the bottom of straps like I measured or handles?

RESUMEX tomorrow with workout 2.

Cardio will be my standard 6 km walk - will add surge 2 min bursts every 5 mins.

Yes, I really am de-conditioned!!!

Think you & Randy did awesome, thank you!

Mike

Great to hear the update and thankyou for your kind words. Randy and I had a lot of fun doing this one. To get yourself used to the suspended movements try the following:

Put your feet up in the foot cradles but leave your knees on the ground. You can do this from either your elbows or hands, whatever you find easier.

Lift your knees off the ground and try to hold the suspended plank for as long as you can. Do this 5 to 10 times holding onto the position for as long as possible each time. If you can do these holds for more than 5 sec you are ready to move on

Assuming you can come off the ground and slowly pendulum your legs from side to side. Don't worry about huge amplitude - just sway back and forth

As this becomes more comfortable you can increase the amplitude of the swings. Once you have built up to being able to do the pendulum for 20 sec at a time you will be ready to come off the ground and pull alternate knees to chest.

If you can do this for 20 sec you are ready to do any of the suspended exercises

You'll be amazed at how fast you can progress through this

 Good luck and let me know how it goes

If only i'd had this resource a year ago, i wouldn't have had to invent my own solutions. When i first started using the TRX i found my core strength was severly lacking, nothing i'd done at the gym had prepared me for it. So what i'd do is go closer so the anchor point so i could rest my feet on the wall inbetween reps on the atomic pushup and the other exercises done from the pushup position. For the incline press i couldn't even keep the correct start position, so i put my feet on a table top (one not used for eatting) about 3 feet off the ground and did pushups from there. This helped build up my core strength enough that i could hold the position before adding the instability of the TRX.

 Max

Fraser et al.

Hanging tough even though I have had to regress amny of the exercises, but I am getting stronger toning and dropping weigth.

I think I need to add weight to my walks, having a hard time getting my heart rate up using 3 pound heavy hands.

Question - should I hold on week 1 & 2 until I can do the exercises as described without regressing them or press on?

 Thanks for helping me hear at work & home "Are you losing weight, everything seem to be looser on you"!!!

Cheers, bob

Good to hear that your training is beginning to pay off Bob.

As opposed to adding weight to your walks think about driving the pace a little harder. It is a little harder to do but if you stay focused you should have no trouble getting your HR up with hard walk. Other ways to ensure that you are getting the effect that you are looking for is to find some hills or stairs to integrate into your route or walk with a light pack. As an ex-military guy I am sure that you are no stranger to that 

In answer to your question regarding progression through the program. Do not move on until you are able to do the movements in week one. All but perhaps the suspended press should be doable to you with a bit of consistency

 Keep up the good work Bob

I'd been thinking of breaking out the old ruck, guess you've pushed that tipping point!

Just have to remember not to load it with a decreasing weight load - you know, something cold made from barley!

Appreciate you providing this old horse some guidance - will hold on week 1 & 2.

thanks again Fraser.

bob

 Hey Bob

It's been a couple weeks. How are you holding up out there?