TRX FORCE Program

Rowing as cardio in FORCE program

dangray — Thu, 12 Nov 2009 05:37:30 GMT

Hi all. I am planning on doing the 12 week FORCE program again once my uni exams are over and summer holidays kick in, and was just wondering if anyone here has substituted a rowing machine for running as cardio in the program? If so, how did you find it? I just bought a Water Rower (www.waterrower.com) and am very keen to use it for cardio in this program, but am a little worried about overloading my back with too much work. Any thoughts or experiences would be greatly appreciated.

Daniel.

Warm up for force program

sjward99 — Mon, 13 Jul 2009 21:06:30 GMT

Hello everyone, I have had my TRX for about a week and I was wondering what would a good warmup be for this program, preferably using the TRX?

Right now I am jumping rope and doing some dumbell exercises.

I am having better luck with workout one than workout two, I have had some rotator issues and this workout has shown me that they aren't resolved yet.

Steve

Trx Force Program and the Royal Marines

muaythaigb — Fri, 23 Oct 2009 18:03:15 GMT

This will probably come across as a really stupid question.......

Will the trx force program work to fulfill the test requirements to join the royal marines?

Im Probably being stupid to think that it wouldnt but the requirements needed to pass the PRMC (Potential Royal Marines Course - which is a 3 day physical test for the Lympstone Commando Recruitment Team to check you out physically and mentally to see if you have what it takes to become a Commando and start the 32 week basic training) are as follows and are a minimum requiremant -

VO2 Max Test (Bleep Test) to level 13

60 push ups (hands shoulder width apart keeping your elbows tucked in) in 2min

80 sit ups in 2 min

6 over hand pull ups

3 mile run in 21min

Plus loads more running, swimming, push ups, sit ups and pull ups thrown in wherever the requitment team decide they want to throw them in.

All comments are welcome

Thanx in advance

Advanced Core Training for Standup Paddle Surfing

trainerjon — Fri, 17 Apr 2009 18:24:01 GMT

This is from my Blog -

As a Personal Trainer and Standup Paddle Surfer, I think that Standup Paddle Surfing is one of the best core training exercises one can do. Period. Unfortunately, conditions must be good to even get out on the water. Too much wind, no waves, or even being in the winter in the Midwest can really put a damper on your paddling. So how do you train for the sport when not doing it? I’m going to give you 3 exercises that can help. Each one is very core intensive and requires quite a bit of balance, coordination, flexibility, and strength- all which are essential for becoming a good paddle surfer. They can be dangerous – perform at your own risk!

1. Indo Board + TRX Atomic pushup (or Tuck and Pushup). This exercise can be made more or less difficult by starting on the floor without the Indo Board, but for advanced users, the Indo Board really makes all the difference in difficulty level – It’s Tough! It works every part of the body, but primarily your core, chest, triceps, and shoulders. It’s a great total body exercise for paddling.

2. TRX Row – Great for developing the upper back/shoulders/biceps. The more horizontal you get, the more difficult it gets, and adding the stability ball to stand on makes it much more difficult as well. Be sure to squeeze your glutes and keep your body as straight and tight as possible. - Need a ball? SPRI ELITE XERCISE BALL - 65cm - Red

3. Indo Board Squat + Shoulder Press. This exercise is great for developing balance, legs, and core muscles surrounding your spine. It shouldn’t be done with too much weight, balance and core stability is the objective. Beginners can start with the Indo Flow cushion, and eventually go to the actual roller. This exercise causes your nerves to “connect the dots” between your brain and your toes and thus fires more muscles to balance and coordinate the movement of a simple squat. It helps to train your muscles in an unstable environment just like when paddle surfing so they can adapt and “transfer” what you learn on the Indo Board to your Paddle Board.

My 12 Weeks

Grant — Tue, 10 Mar 2009 20:19:12 GMT

I started the FORCE program this last weekend. I've done the first two workouts and I am really looking forward to the next 46.

Between the beginning of the year and now I was a regular in the pool, avg 5000 yds/week, until about 2 weeks ago. Work got busy and I stopped swimming. Now things are calming down and I’m going to try to get back into a routine. Yesterday was Day 2 of the TRX FORCE 12 Week Training program. It seems to be a well written and thoughtout strength program. I have not started the running plan yet. Maybe tonight if I leave work at a decent time. In a perfect world I would do the running plan and swim on the "other cardio" days.

The hardest part of completing this workout is that I will be working out by myself in my basement. There is something to be said for going to the gym and having that place set aside for nothing but workouts. There are so many distractions at home. If anyone has any suggestions for avoiding the temptations that will draw me away from my workout, please let me know!

I will try to post updates on my progress and thoughts about the program as I work through it.

Until then. . . . .

Can I handle the Force Program?

nihner — Tue, 22 Sep 2009 21:37:12 GMT

Hi:

I am ready to buy this great piece of equipment, but I'm unsure which program to start with. I have heard the All Body Express DVD may be a bit too easy, but the Force DVD may be a bit difficult starting out. I'm 23 and used to be a 3-sport athlete, but haven't been all that active for the past 2-3 years and have subsequestly lost a lot of my endurance and packed on about 30 lbs (6 ft. 240lbs). Looking for the best way to get back into form.

Between the standard home training bundle (and adding the train like the pros DVD for after I get acquainted) or the Force Bundle.

Any advice would be greatly Appreciated. Thanks!

Am I ready for the force?

nihner — Tue, 22 Sep 2009 22:00:18 GMT

I'm 23 and used to be a 3-sport athlete, but haven't been all that active for the past 2-3 years and have subsequestly lost a lot of my endurance and packed on about 30 lbs (6 ft. 240lbs). Looking for the best way to get back into form and I don't know if I'm in good enough shape to start with the Force program.

Between the standard home training bundle (and adding the train like the pros DVD for after I get acquainted) or the Force Bundle.

Is the TRX waterproof?

B RILLA — Fri, 06 Jun 2008 06:01:28 GMT

Im thinking about working out underwater...

Question about Force DVD

sciencelady — Sun, 28 Jun 2009 00:36:17 GMT

What is the format of this DVD? Is this a single work-along workout like the Essentials DVDs? For the 12 week program, do you simply change the modifier you follow as you progress? Or is the DVD chaptered/programmed that you select the next workout progression from the menu?

Is is simply a DVD compilation of exercises/progressions with the 12 weeks of workouts/exercises included per workout described in the booklet?

can P90x Workout be done with only the TRX suspension?

BigV76 — Mon, 06 Jul 2009 11:44:14 GMT

I've just won a TRX system on e-bay and plan on using it on my P90x workout. The thing is, I don't know whether it's possible to stimulate "heavy pants" and back fly/shoulder fly on the TRX trainer?

heavy pants is when one is bringing the weight (usually barbells) from the floor up to the side near chest and then back down.

Back fly/Shoulder fly is similar to heavy pants, except it's done while sitting at the edge of the chair and squezing the shoulder blades together.

Is this something that can be done using TRX trainer or should I also buy the dumbells if I want to stick with P90X routine?

Thanks,

Just ordered my TRX Force Training Bundle

jethro — Sat, 17 Jan 2009 03:05:19 GMT

Hi, everyone.

I have been chomping at the bit for this thing and I finally ordered it today. I hope I get it soon. I opted for the free shipping so who knows.

Anyway, I am a former Marine-turned cubicle guard and I hate weight training. Well I love it but I hate how I keep getting bigger but not neccasarily stronger. I am hoping this will give me the strong core i need and get me back into fighting trim shape. i look forward to corresponding with all of you.

Cosgrove and JB vs FORCE

Blueline — Tue, 23 Jun 2009 19:47:45 GMT

Ropes and Straps... Boot Camp... Team SPORTS.... FORCE TRAINING... Train like the Pro's... Cosgrove and JB's Metabolism workout?

How do I choose? is their a consensus as to what the goal is of each program? I am a full time Police Officer working Shift Work, Love a regimented program and am aiming to shed about 10lbs of Fat, build lean muscle, eventually developing pure core strength, full body flexibility and sound peace of mind.

Any thoughts or suggestions?

BLUELINE

kettlebell alternates for cardio

kendallgiles — Fri, 05 Jun 2009 17:29:41 GMT

Just got my TRX force package, and did my first workout yesterday for the 12-week program.

Looking ahead, given my travel and work schedule, I might not always be able to get in the runs, so I am trying to figure out alternates. Since I am interested in kettlebells, I am interested in using those as TRX cardio alternates.

I found another thread where they talked in general about using kettlebells as cardio alternates, and I was wondering if anyone had mapped this out specifically for the force 12-week program?

For example, I was thinking:

1.) Intensity Run (e.g., 2 5-min hills with 5-min easy between each repeat) --> 2 5-min sets of 15:15 kettlebell snatch or swing intervals at, say, 7 reps per interval, with 5-min active recovery between each set

2.) Tempo Run (e.g., 20 min at hard tempo pace) --> 50 swings at pace 70-80% of max, rest for 20 seconds, repeat for 10 minutes

3.) Long Run (e.g., 50 min at very easy pace) --> 2 10-min sets of 15:15 kettlebell snatch or swing intervals at, say, 3 reps per interval, with 5-min active recovery between each set

NB: Use a lighter bell for the above exercises.

Any thoughts or suggestions?

Thanks, Kendall

All body express dvd & poster

SkaterGurl — Sat, 09 May 2009 21:41:17 GMT

I just got my TRX system and have used it twice so far. I'm a little confused. I watched the dvd today and the workout done in that is different than in the laminated card/poster included with the system. I looked through all the literature that came with the system and I could not find that workout. Did I miss something?

ETA: nevermind about this part, I was watching the warmup...LOL!

Thank you

Janine — Mon, 25 May 2009 15:57:15 GMT

I know our TRX community is made up of quite a few military folks, so on behalf of the rest of the community I would like to extend a heartfelt "thank you" for your service. Today, as we remember your sacrafice, dedication and commitment to defending our rights and freedom, know that you are so greatly appreciated. Know that one family in NC is singing your praises not just today, but every day.

janine

New guy question

milesdt85 — Thu, 21 May 2009 15:05:15 GMT

So I had a big long post typed out asking questions about the effectiveness of the TRX Force training program and then my power went out. I am 5'11'' and at the beginning of my deployment(February) I weighed 215lbs and with cardio and very basic pushups/pullups/crunches/running program I dropped down to 186lbs about a month ago and I can't seem to lose anymore belly fat or get any tone to my chest, arms, or really anything else. I feel like I am in better shape but I just don't have anything good to look at in the mirror. I purchased the Force training kit and my hope is that I can do the 12 week program to acheive my goal of a flat stomach(not 6 pack) and a good full body muscle tone. I will follow all the cardio in the program instead of the cardio that I have been doing to this point. Is is realistic to expect to achieve this goal in 12 weeks using only the TRX program or will I need other types of workouts to supplement this? I really dislike lifting weights and hanging out in the gym, which is what drew me to the TRX in the first place. if anyone can answer my questions or can offer suggestions to help me out, I greatly appreciate it! Sorry about the long post!

PS: I have until the end of August to be in shape because that's when I see the wife again!

Cardio Variation - Hill Training

EasyEl — Thu, 07 May 2009 18:38:11 GMT

There are no suitable hills in my area to do a 5 min uphill run. Because of that I created a variation of the hill training that turns out to be very effective for my personal running endurance and overall speed. Maybe someone can make good use of it.

To do it - find an uphill track that let´s you run uphill at least 1 Minute. Start timing.

Start running uphill at max speed (approx. 1 Minute)
Run downhill at easier pace and use it as an active Rest (1 Minute)

Repeat 3 Times.

Extend the last downhill to 3 Minutes easy jogging before repeating sequence.

Repeat full sequence 2, 3, 4 Times depending on your advancement in the Program.

All the best,
El

Force Program for the Air Force

imontel — Mon, 06 Apr 2009 17:54:23 GMT

My brother has been accepted to the Air Force Academy and will be leaving for boot camp on June 25th. We are all very proud of him because he has worked so hard to achieve this goal! I have seen a ton on here for the TRX and the military, specifically what seems like the Nave Seals, Marines, and Army. I was just curious if the Air Force uses the TRX as well and if anyone knows if there are special exercises he should do or if the Force program will cover what he needs to be prepared for boot camp in three months? Any advice would be appreciated! Thanks!

how will this work out

armyrebel — Sat, 09 May 2009 13:52:42 GMT

I dont have the time any more to do the military program on mon, tues, thr, fri. because of the amount of physical training my unit is doing now. Im going to do it everyother day.. example.. mon - day 1 tues - off weds day 2 thurs- off fri- day 1 sat off mon day 2 and so on what u think

Force dvd

Daveho — Fri, 13 Feb 2009 01:46:39 GMT

I have been going to a fitness bootcamp since November and finishing at the end of the month. They use the trx for some of their excersizes, I enjoyed them so I bought suspension trainer profesional kit. The all body express dvd is good but after reading the posts about the force kit thinking of buying the dvd. Is it worth the $54usd?

David

Force cardio

nas05 — Sat, 04 Apr 2009 01:41:54 GMT

I was wondering if there is a good substitution for the running in the force program. One that could possibly be done in the home. Jump rope plan maybe? I see that there is a part for hills which don'exist in my neighborhood lol. Is there an equivalent plan for running without hills, if no other good in home substitutions?

thank you

Cardio/Running Definitions

shaneandmegan — Fri, 27 Mar 2009 01:43:02 GMT

Okay, so I've searched for about 45 minutes now and haven't found a good answer to my question...only a couple bits and pieces here and there, so I am writing this post. Could someone please define for me exactly what is meant by "hard tempo pace", and "hills" - yeah, I am aware of what a hill is (even though I live in Indiana).

My husband and I are currently starting the program and are using bike trainers for cardio with plans to combine with running and swimming in preparation for triathlons this summer. On the bike it's easy, but when we are running I don't know how to do a hill for 5 minutes. Is "20 minutes at hard tempo pace" just at a steady "race pace" or more of a fast-slow combination? The threshold run we understand.

Thanks! Megan

problems with my dvd

Daveho — Fri, 20 Mar 2009 21:50:06 GMT

Just got the force dvd and guide andtried wathing it on my laptop, it showed the intro but after that all I get is 14 seconds of chopper noise looped over and over.

Can't figure it out any help would be nice.

Thanks

Yet another running/cardio question...sorry guys...lol!

jeskarda — Sat, 14 Mar 2009 15:36:26 GMT

Hey all!

Just let me say that I love my TRX! I really enjoy the FORCE program, however I don't really have enough time to do the running program. I don't have a treadmill so I am wondering what would be the best way to get in my cardio. I was considering some kind of rowing or jumping rope. Jumping rope is really tough to do for 20 to 30 mins. I guess what I am trying to say is that I want to stay on the FORCE strength training program, but I need some other program for the cardio section. I am about 185 lbs and have about 17% body fat. I want to get get down to about 7-10%. If I do decide to do the running program in the FORCE dvd, I would like to know exactly how you all are doing your running routines...Sorry for the silly questions!

Jason

PS. Is there a way to become a certified TRX trainer? No one in my home town uses this trainer, so I would like to start teaching folks and getting the word out about this fantastic product! I really love this thing!

Crossfit and the TRX

Green82 — Fri, 28 Mar 2008 18:22:54 GMT

I own a TRX Force Training Kit and I also participate in Crossfit. I'm going away for training for a few months and would like to create a Crossfit style workout using the TRX, what exercises would you suggest?