Search results matching tags 'TRX' and '31 day challenge'

New Year's Training Challenge: Week 4

Fraser — Mon, 26 Jan 2009 17:00:00 GMT

You made it through last week and now it's time for the final week of the New Year's challenge!

If you've been staying with it, you are now doing something physical almost every day and you've been disciplined enough to feel a real increase in your energy levels and to see some noticible improvements in your strength, flexibility and conditioning.

If you were really sore in the early stages of the challenge you will now be over that hump, experiencing only mild sorness from you training. You should also be getting really comfortable with training on the TRX, becoming a real pro at transitioning from exercise to exercise and getting the most from each movement. Stay on top of your training log and begin to think about how you will carry your challenge forward once you complete this final week. Also take some time this week to review where you started and celebrate your efforts and successes.

OK - get ready - here is the final week's program. Good Luck

Week #4

Level 1
DVD requirements: TRX Essentials: Strength, TRX Essentials: Flexibility

Day                     Workout
Monday               TRX Essentials: Strength
Tuesday              TRX Essentials: Flexibility
Wednesday         TRX Essentials: Strength
Thursday             TRX Essentials: Flexibility
Friday                TRX Essentials: Strength
Saturday              Rest
Sunday                Rest

Level 2
DVD requirements: TRX All Body Xpress, TRX Core Strength, TRX Essentials: Flexibility

Day                     Workout
Monday               TRX All Body Xpress (2 circuits) & Core Strengh (A)
Tuesday              TRX Essentials: Flexibility
Wednesday         TRX All Body Xpress & Core Strengh (B)
Thursday             Rest
Friday                TRX All Body Xpress & Core Strengh (A)
Saturday              TRX Essentials: Flexibility
Sunday              TRX All Body Xpress (2 Circuits) & Core Strengh (B)

Level 3
DVD requirements: TRX Force DVD & Guide, TRX Essentials: Flexibility, TRX Performance: Train Like The Pros, TRX Performance: Team Sports

Day                     Workout
Monday               TRX Force Day 1 (Week 7-8) & TRX Essentials: Flexibility
Tuesday              TRX Performance: Train Like the Pros
Wednesday         TRX Performance: Team Sports
Thursday             TRX Essentials: Flexibility
Friday                TRX Force Day 2 (Week 7-8)
Saturday              TRX Performance: Team Sports
Sunday                TRX Performance: Train Like the Pros & TRX Essentials: Flexibility

New Year's Training Challenge: Week 3

Fraser — Mon, 19 Jan 2009 17:00:00 GMT

We've arrived at one of the crux weeks. Hopefully your dedication has been spot on. Chances are if training regularly is new for you you've missed a few days over this first couple of weeks. This is the reality of starting anything new. Don't be discouraged or be tempted to throw in the towel.

Now is the time to rally!

If you feel like you need to repeat the last week's challenge - do that.
Your training habit will truly start to take hold if you can get yourself on track this week. Even if you've missed a few days you should be just about over the "crushing sorness" barrier that is common when starting a new training regime. You should also start to feel like you have a bit more energy and begin to see some subtle strength increases. These are all great signs that you are on your way to a lasting change. Take a few minutes to evaluate what has caused you to miss the workouts you have so far and try to find some solutions.

Have you over-committed? Dial it back a bit to make sure you can meet your expectations.
Has the training time you selected not worked out? Shift your workout time or split it up so you spread yourself over a couple of lunch hours and a couple of evenings as opposed to sacrificing all of them.

What I'm saying is that now is the time to make the little modifications that make the difference between success and failure. Re-visit the "8 Tips to Achieving Your Fitness Goals in 2009" or Bill Sonnemaker's "Resolutions for a Lifetime" article and see if there is anything that you could implement that will help you.

The bottom line is to have a look in the mirror this morning and ask yourself "How am I going to get it done today?" Then focus on the solution - not the problem.

Good luck with this week's training challenge!

Week #3

Level 1
DVD requirements: TRX Essentials: Strength, TRX Essentials: Flexibility

Level 2
DVD requirements: TRX All Body Xpress, TRX Core Strength, TRX Essentials: Flexibility

Day                     Workout
Monday               TRX All Body Xpress & Core Strengh (B)
Tuesday              TRX Essentials: Flexibility
Wednesday         TRX All Body Xpress & Core Strengh (A)
Thursday             TRX Essentials: Flexibility
Friday                TRX All Body Xpress & Core Strengh (B)
Saturday              Rest
Sunday                Rest

Level 3
DVD requirements: TRX Force DVD & Guide, TRX Essentials: Flexibility, TRX Performance: Train Like The Pros, TRX Performance: Team Sports

Day                     Workout
Monday               TRX Force Day 1 (Week 7-8) & TRX Essentials: Flexibility
Tuesday              TRX Force Day 2 (Week 7-8)
Wednesday         TRX Performance: Train Like the Pros
Thursday             TRX Essentials: Flexibility
Friday                TRX Force Day 1 (Week 7-8)
Saturday              TRX Force Day 2 (Week 7-8) & TRX Essentials: Flexibility
Sunday                TRX Performance: Team Sports

New Year's Training Challenge: Week 2

Fraser — Mon, 12 Jan 2009 17:00:00 GMT

OK - I hope that you all achieved your training goals from last week. This week we will pick it up a notch. If you made it through the challenge last week you will be ready for a bit more volume or potentially some more difficult progressions. This week's challenge offers the same for every level.

Week #2

Level 1
DVD requirements: TRX Essentials: Strength, TRX Essentials: Flexibility

Day                     Workout
Monday               TRX Essentials: Strength
Tuesday              TRX Essentials: Flexibility
Wednesday         Rest
Thursday             TRX Essentials: Strength
Friday                TRX Essentials: Flexibility
Saturday              Rest
Sunday                Rest

Level 2
DVD requirements: TRX All Body Xpress, TRX Core Strength, TRX Essentials: Flexibility

Day                     Workout
Monday               TRX All Body Xpress & Core Strengh (A)
Tuesday              TRX Essentials: Flexibility
Wednesday         TRX All Body Xpress
Thursday             TRX Essentials: Flexibility
Friday                TRX All Body Xpress & Core Strengh (B)
Saturday              Rest
Sunday                Rest

Level 3
DVD requirements: TRX Force Training, TRX Essentials: Flexibility, TRX Train Like The Pros

Day                     Workout
Monday               TRX Force Training Day 1 (Week 5-6)
Tuesday              TRX Force Training Day 2 (Week 5-6)
Wednesday         TRX Essentials: Flexibility
Thursday             TRX Force Training Day 1 (Week 5-6)
Friday                TRX Force Training Day 2 (Week 5-6)
Saturday              TRX Essentials: Flexibility
Sunday                TRX Essentials: Flexibility & Train Like the Pros

Good Luck with your second week and be sure to continue to track your results. This is also a great time to re-visit the testing procedure from the 31 day challenge and watch how following the program helps your score.