It looks like everyone was ready for a challenge to start the Autumn off the right way. What a great start for everyone. Now the big question... How do I improve my score? If you are new to Suspension Training, any of our exisiting DVD programs will certainly be a great place to start. Everything from the TRX Essentials: Strength all the way up to the Military Program, these will improve your performance.

So you've already been doing these programs and are looking for an additional edge? Here are a few ideas...

Take the test and cycle through it repetetively. As you improve, increase the work period by 10 second increments or reduce the rest by 10 second increments. Increasing the work periods will help you build the local muscular endurance so that 30 seconds is a cake walk. Reducing rest will challenge and improve your conditioning.

Some alternate exercises that you can use that will supplement the test exercises and keep your workouts interesting are below:

TRX Atomic Pushup

• TRX Deep Chest Press
• TRX Standing Chest Fly
• TRX Suspended Oblique Crunch
• TRX Suspended Pike
• TRX Supine Leg Raise
• TRX Triceps Press
  

TRX Suspended Lunge

• TRX Single Leg Squat
• TRX Balance Lunge
• TRX Crossing Balance Lunge
• TRX Crossing Suspended Lunge
  

• TRX Single Arm Row
• TRX Biceps Curl or Clutch
• TRX Low Deltoid Fly
  
• Pull Ups

TRX Hip Press

• TRX Single Leg Hip Press
• TRX Hamstring Curl
• TRX Standing Back Extension
  

TRX Postural Squat

• TRX Single Arm Postural Squat
• TRX Shoulder Series "I", "Y", "T", "W"
• TRX Single Leg Squat 
• Body Weight Squats
• Overhead Squat (using dowel)

Finally an interesting way to sequence through these movements that would be very relevant to the test is to perform 3 to 4 circuits of the test as is described above. In the first circuit use the required exercises. If subsequent circuits replace the test exercises with the alternate exercises listed above. A 4 circuit example would be as follows:

Circuit #1

• TRX Atomic Pushup
• TRX Suspended Lunge
• TRX Low Row
• TRX Hip Press
• TRX Postural Squat

 Circuit #2

• TRX Deep Chest Press
• TRX Single Leg Squat
• TRX Single Arm Row
• TRX Single Leg Hip Press
• TRX Single Arm Postural Squat

Circuit #3

• TRX Suspended Oblique Crunch
• TRX Balance Lunge
• TRX Biceps Clutch
• TRX Hamstring Curl
• TRX Shoulder Series "I", "Y", "T", "W"

Circuit #4

• TRX Standing Chest Fly
• TRX Crossing Suspended Lunge
• Pull Ups
• TRX Standing Back Extension
• Overhead Squat (using dowel)

I hope that this helps everyone and gives you an idea how you might train this month to improve your scores.