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!

Hi Jason 

If you have 20-30 minutes for jump rope don't you have time for 20-30 min running? I know the intensity runs of the first week are 35 minutes, but you could always start with less.

Either way, there's plenty of ways to go about what you're asking. You could combine jumprope with a gentler form of cardio. On Thursday I did jump rope for a few minutes, then once I'd got tired I sat at my desk and used the minibike with my arms.
So for example, you could use a minibike/jog around the block for the warm up phase of an intesity run. Then do jump rope for a few minutes, jog around the block, do jump rope, jog to cool down.

 You can take TRX trainer courses: http://www.fitnessanywhere.com/education/index.php

Max

 Well, maybe I should be a little more specific.  My youngest boy has developmental issues similar to autism, therefore I must be with him constantly while we are home.  He gets into a lot of trouble if I don't intervene.  So, I am looking for a cardio program that will be at least as effective as the running layout in the Force manual.  I just can't dump my son off somewhere and run.  Eli requires a very strong person to deal with him and my wife is only 97 lbs, so I am the only person that can handle him over the long haul.  Again, I don't want to vary from the strength training that I am doing with the FORCE DVD, however I am going to have to find something that is as good as or better than the running segment.  It must be something that can be done in a small area and can be used to replace the running schedule of the FORCE program.  I am wondering if I can do the jump rope routine coming in April to replace the running that I would normally do in the manual.  I am getting kind of desperate because it can be very difficult (time wise) to do the strength training and the running that is required for the FORCE program.  Any help would be appreciated.  

 Jason

Hey Jason,

I'm not a big fan of running, so I'm always looking for other ways to get some good cardio in, also, I have space constaints out here so I tend to look for the most efficient (space and time-wise) workouts possible.  Jumping rope is excellent cardio and can be done wherever you are using your TRX, if you ceiling is high enough, you can do it indoors as well.  I've never seen them, but I hear the Buddy Lee workouts are good, Max can probably give you more details if you're interested.  In addition to jumping rope, I use kettlebells.  Again, you can use these anywhere (and if your ceiling is at least 4-8" higher than your reach, you can do just about any excerise indoors as well).  While nothing replicates the mechanics of running, I found that KBs and jumping rope give me as good or better of a cardio workout (I actually improved my run time slightly by using just the TRX, JR, and KBs, despite not running a single step for more than 6 months). For really intense, short, cardio sessions you could do Tabata like intervals (i.e. 1 minute of kettlebell swings, followed by 20 seconds rest, followed by 1 min of swings, etc, etc).  To mix the two, one of my favorite, simplest cardio-oriented workouts is to just alternate 1 minute of jumping rope with 1 minute of KB snatches for 20-30 minutes; by the end your shoulders are fried, lungs burning, and heart ready to explode.  I know you're doing the FORCE workouts, and it's a great program so I wouldn't recommend altering it yet, but once you complete the program you can also start to orient your TRX workouts to a more metabolic structured deal to get both cardio and strength training in a single workout.  Do a forum search for "WOW" (workout of the week) and check out some of those workouts for an idea of what I'm talking about. 

Good luck!

 Thanks, Mike.

I have heard that cardio sessions with kettlebells are really good.  I just don't know much about them.  I am in above average condition, at least compared to most folks I know, so what weight KB should I get?  Where did you buy yours?  Is it better to have one or two?  Do you use a video/book?

 Thanks again,

Jason 

Hey Jason, 

16kg (35.2 lbs) is the weight that most men start with, and for many of the cardio-focused routines it is the recommended weight for all but the strongest.  Most guys will progress to the 24kg (53 lbs) weight as their standard, and some will go higher than that.  If you are primarily looking for cardio, I think that one 16kg will be good.  There are a few exercises that you would need/want two bells of the same size for, but for 99% of anything you do with a KB, one is sufficient.  If you like KBing, you can always pick up a second 16kg, or get a 24kg later once you've become comfortable with the movements.  Even if you progress in strength, you'll still find plenty of uses for the 16kg; for instance, once straight pressing the 16kg becomes too easy, try "bottom's up" pressing where you hold the handle and try to keep the bell balanced above (requires a lot more coordination and recruites those stabilizers....sounds complimentary to the TRX gains, huh?). 

For actual KBs, I like Lifelife USA (http://www.lifelineusa.com/en/products/kettlebells?q=products/kettlebells&detail&detail)

For DVDs and other information, I like Art of Strength (www.artofstrength.com).  The DVD "Newport" is geared more towards cardio/strength endurance, though some of the movements may be unfamiliar if you are new to KBs. 

Dragon Door (www.dragondoor.com) has great resources for beginners, which is helpful when you're trying to first learn the exercises.  Also check out Keith Weber's "Extreme Kettlebell Cardio Workout" (on the DD site); that dude is an animal. 

Jason: Ah, now I understand. I thought maybe there was some reason you didn't want to go outside, but your saying you didn't have enough time confused me, so I wasn't sure exactly what you were looking for. 

The Buddy Lee program is pretty good, there's a 4 stage conditioning program, 3 stages (taking 4-7 weeks) to get you skilled at jumping, plus a 4th sport training phase. The length of time really depends on how often you can practise and how fast you learn the skills. If you have less than 4 or 5 times to jump rope each week it will probably extend the start of the program into more than 7 weeks. http://www.jumpropeinstitute.com/ You can read about some of it on this website.

I can't tell you how close the April DVDs will be to his 4 stage conditioning program.

If you want to follow the Force program running program i'd just use some gentler for of indoor cardio (such as stationairy bike, or gentle rowing) in place of the low intensity running, and jumprope or kettle bells in the place of the high intensity phases. Jump rope would be best for replacing the threshold running, and kettlebells for the hills. Though you could just up the intesity on a stationairy bike or the rower, high resistance for hills, high speed for threshold.

Max

 AH THANKS GUYS!!!  Now we are getting to the heart of what I am looking for!  Thank you all!  Now all I need is Frasier to chime in a tell me about the New Ropes and Straps program!  I wonder if they are going to create a complete video series like the KB fusion one.   Awesome answers guys!  This really is a great community!

Jason

 Hi Jason!

I totally agree w/ everything that's been stated already. Mike and Max know their stuff!!! Like Mike, I love KB work and find that it gives me a great cardio workout. I just wanted to through out another resource you might find helpful for when you finish the Force dvd. Mike mentioned switching gears to a more "metabolic" type of workout. Personally, I love this training methodology. As an avid runner, I have found that I can drastically reduce the amount of miles I run, but still keep my same times and endurance level. One resource that I love is Sean Burch's "Hyperfitness". This is NOT for the faint at heart. It's a pretty rigorous, YOHIMBE warrior-style workout. He breaks the workouts into 3 categories: trekker, climber and sherpa. I like to think that I'm in decent shape and some of the trekker workouts kick my butt! On the 2 cardio days that he requires you to run, it's more of an interval type based on 2-4 minute intervals. You could certainly jump rope or KB swing during those intervals.He's an avid believer of INTENSITY not distance for optimizing gains. It's supposed to be a 12 week program but I pick and chose exercises and make up my own killer workouts. The program uses minimal equipment. Here's what he recommends: kb, db, med ball, jump rope, weighted rope, treadmill, spin bike, bosu, plyo box, bands, and ring/straps (TRX!!!!). Of course, you can certainly improvise and make a hell of workout w/ minimal equipment. 

 My ultimate fantasy. . . a training session w/ BOTH Fraser and Sean. Ahhh, a girl can dream!! 

Hope this helps a little!!

janine

 meant to say THROW out not through out, sorry for the typo

Janine,

I just checked out hyperfitness and it looks interesting, I'll have to give that a try when I get back to the States.  I can see how you are able to throw up such awesome numbers during the WOWs!! (speaking of which, do you have any good ideas for a new one?)

This thread, and the hyperfitness thing in particular, reminds me of this guy I was talking to who is all into different kinds of unconventional exercise (tire flips, KBs, hammer slams, body weight drils, agility drills, whatever).  He said that since he often works out in his front yard or the park, he tends to draw curious onlookers.  After watching his intensity for a minute or two they inevitably ask "Hey man, what are you training for?" he said he just looks at them and says "Life."  I love that philosophy. 

 I totally agree!! I often get asked the same question, as I've been known to do some pretty outlandish things (shocking, I know!). My response to the question is either, "Life" or "getting ready to raise 3 teen age boys"!!!  My goal is to be stronger or as strong as they are for as long as possible!!! 

I am totally into the unconventional exercise thing. So is gojengo. In fact, she has been on my back to go to some parking lot and practice pushing a car!!!!!   If that ever happens we will video tape it for sure, as I'm positive it would be great humor for the TRX community!!!!

btw, yesterday was gojengo's birthday!!!! one year stronger!!!!! 

janine

go jen, go jen, it's your birth[yester]day, it's your birth[yester]day!

oh yay me, yay me    Thanks for the bday wishes, MK!!!!    Love the jingle!!!!!

And I'm so glad that Janine brought up the car-pushing -- now that it's out there, we are sooooooooo on video --- hey it can be a little push, a little hook up the TRXs to the roof rack (hmmm--maybe there's a more technical term for that, not sure ) and a little more push -- maybe even a little push with rotation for some planar pushing - ?!?!?!?!???    Oh yeah, let the middle-aged mom mania continue -- autos beware!!!!!! 

Happy [belated] Birthday Jen!!!  A car push is a great idea....just make sure you're not on a hill.  We were doing that (HMMWV push) for PT one morning a few years ago and my team was starting to fall behind sooooo we decided to enlist the help of our driver.  Things were going well until we hit the hill and the truck started to get away from us....that's when we realized that the driver probably would have been better served behind the wheel (and more importantly, the brakes).  Try explaining that one to the boss.....