Search results matching tags 'Military Fitness Program' and 'Workouts'

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. . . . .

Week 6: Strength Workout 2

Fitness Anywhere — Sun, 09 Mar 2008 00:33:00 GMT

More reps for the TRX Suspended Incline Press and the TRX Elevated Back Row in this workout-but you have more time to complete these added reps. When you find yourself in an inverted position during the TRX Suspended Incline Press, make sure you keep your shoulders down and back, with a tight core. Three chest and shoulder exercises in a row will bring on a good muscle burn. Throw in a TRX Chest Stretch during one of your set rests or transition times to open up those muscles. Start by facing away from the TRX with a handle in each hand, extend your arms out to the sides like a letter "T" and step forward with a leg to increase the stretch. Keep your head and ribs lifted.

Looking for another progression? The TRX Chest Press can be done with feet elevated (look at the pictures above). Try a couple of reps to test it out.

Week 12: Strength Workout 1

Fitness Anywhere — Mon, 25 Feb 2008 01:37:00 GMT

The TRX Side Plank is progressed from a static hold to include floor taps. Start with a static hold reaching to the ceiling with the top arm. Lift hip and slowly lower the arm, reaching under the body to tap the floor. Return to extended position.

The TRX Tricep Press can be progressed by raising a leg and bringing it into the chest. If you are feeling any pain in the elbows raise your arms slightly. Make sure to keep your elbows pinched in by your ears as you bend and extend. Suck in that gut! Hopefully it is flat by week 12 and watch that arch in your spine.

Another alternative for the triceps is the TRX Preacher Tricep Extension pictured above. To do this, face the TRX and sit down on your knees with a pronated grip on the handles (palms down). Lean forward on the TRX holding the arms parallel and extended in front of your body at shoulder height. Point your elbows toward the floor and make sure your body is aligned. Increase weight on the handles by rocking forward, slowly lowering and bending the arms, feeling tension in the triceps. Adjust hip position over knees to alter the resistence.

Week 12: Strength Workout 2

Fitness Anywhere — Sat, 23 Feb 2008 17:11:00 GMT

Your core is getting really strong, as it is activated in every exercise and targeted in the last three exercises. The crunch element of the TRX Atomic Push-Up is replaced with a challenging pike movement while the TRX Suspended Oblique Pike uses a difficult Body Saw pre-load. Set and rep volumes are increased, and recovery periods are reduced for some exercises.

For the TRX Suspended Pendulum change up the last set with a Single Leg Suspended Scorpion Kick (above). To do this place the TRX into single handle mode. Place one foot into the foot cradle with the toe pointed down. Maneuver your body into a push-up position. Swing the free leg under your body, keeping the chest square and only twisting from the hips. Bring the leg back in line with the suspended leg and repeat fifteen times on each side. Make sure you keep both legs straight and really reach with that free leg, holding strong to keep it from touching the floor.