Search results matching tags 'TRX' and 'Metabolic Conditioning'

The "Infamous TRX Workouts" - Weeks 7 & 8

Fraser — Mon, 15 Jun 2009 07:00:00 GMT

To borrow a phrase from Bruce Buffer of UFC announcing fame "... and now, iiiiiiit's TIME!" This is it! It has all come down to these last two weeks. The climax! The penultimate finish!

I hope that you are ready to bring it because these final progressions are not for the faint of heart!

Metabolic Circuit Changes:

Yet another level of progressions across all exercises
NO transition rest! That's right... none, nada, zip, SFA! You have to move directly from one exercise to the next using as little time as possible... OUCH!
Work time stays at 45 sec for ALL sets
Set rest is reduced back to 2 min

The combination of the highest level of exercise progression with a bare minimum of rest makes this final progression nothing short of evil.

Strength Workout Changes:

The strength workout stays the same as in weeks 5 & 6 but continue to challenge yourself with increased load as you move through this element of the program. For a refresher on the exercises, click here and scroll to the bottom for the exercise library.

TRX Metabolic Circuits: Weeks 7 & 8

TRX Metabolic Workout A Video: Week 7 & 8

TRX Metabolic Workout B Video: Week 7 & 8

TRX Strength Workouts: Weeks 7 & 8

So there you have it! The final 2 weeks.

Were you to have tried this progression in Weeks 1 and 2, there is a high probability that you would have unraveled like a cheap sweater! Now with 6 weeks of conditioning under your belt though you should feel primed and ready. Good luck

Elite TRX Metabolic Circuits: Weeks 5 & 6

Fitness Anywhere — Mon, 01 Jun 2009 10:53:00 GMT

TRX Metabolic Circuits: Weeks 5 & 6

TRX Metabolic Workout A Video: Week 5 & 6

TRX Metabolic Workout B Video: Week 5 & 6

TRX Strength Workouts: Weeks 5 & 6

Strength Workout A Exercise Library

Incline Barbell Press

Strength Workout B Exercise Library

Dumbell Deadlift

Front Squat

Split Squat with Elevated Reat Leg

Step Up

Back Extensions

Stiff Legged Deadlift

Standing Vertical Barbell Twist

The "Infamous TRX Workouts" - Weeks 5 & 6

Fraser — Mon, 01 Jun 2009 07:00:00 GMT

We're half way through the program and now the real fun begins! This week sees a full scale change across all programs!

Metabolic Circuit Changes:

More advanced exercises
A decrease of transition rest to only 20 sec
Here's the big one... An increase to 45 sec of work for ALL sets
Set rest mercifully goes back up to 3 min

These adaptations to the program again result in a significant jump up in intensity and metabolic demand.

Strength Workout Changes:

Strength workout moves to an upper / lower split format and away from the all body program that was done in the first 4 weeks
A host of new exercises and progressions from the previous weeks
Every exercise is involved in a superset couplet if not a triplet that will increase intensity

These shifts in programming and exercises will provide a series of new training impulses that will keep you from hitting a plateau and increase the overall intensity.

******* UPDATE *******

TRX Metabolic Circuits: Weeks 5 & 6

TRX Metabolic Workout A Video: Week 5 & 6

TRX Metabolic Workout B Video: Week 5 & 6

TRX Strength Workouts: Weeks 5 & 6

Strength Workout A Exercise Library

Incline Barbell Press

Strength Workout B Exercise Library

Dumbell Deadlift

Front Squat

Split Squat with Elevated Reat Leg

Step Up

Back Extensions

Stiff Legged Deadlift

Standing Vertical Barbell Twist

Now it is time to wrap it up with weeks 7 & 8.

Elite TRX Metabolic Circuits: Weeks 3 & 4

Fitness Anywhere — Mon, 18 May 2009 07:05:00 GMT

Strength Workouts A and B stay the same but you will notice some differences in the Metabolic Conditioning workouts.

Transition rest has been reduced by 10 seconds
Set rest is decreased by a full minute.
You will also notice some progressions in each of the exercises.

These changes represent both a significant decrease in recovery which will increase the metabolic demand of the the training along with an increase in intensity. Be sure to note the decrease in volume in week 3 back to 3 sets to help you manage the increased demand of the program and pay close attention to the videos for the changes in techniques.

TRX Metabolic Circuits: Weeks 3 & 4

TRX Metabolic Workout A Video: Week 3 & 4

TRX Metabolic Workout B Video: Week 3 & 4

TRX Strength Workouts: Weeks 3 & 4

To see the programming for the first 2 weeks or detailed videos of each of the strength exercises click here

Good luck with these next 2 weeks and have fun!

"The Infamous TRX Workouts" - Weeks 3 & 4

Fraser — Mon, 18 May 2009 07:00:00 GMT

I hope that you've had a great first 2 weeks of the Infamous TRX Workout and you're beginning to feel comfortable with all of the exercises and the general structure of the training. You may have had a few initial aches and pains that should be starting to subside. It's now time for the next stage of progression.

Strength Workouts A and B stay the same but you will notice some differences in the Metabolic Conditioning workouts.

Transition rest has been reduced by 10 seconds
Set rest is decreased by a full minute.
You will also notice some progressions in each of the exercises.

******* UPDATE *******

TRX Metabolic Circuits: Weeks 3 & 4

TRX Metabolic Workout A Video: Week 3 & 4

TRX Metabolic Workout B Video: Week 3 & 4

TRX Strength Workouts: Weeks 3 & 4

To see the programming for the first 2 weeks or detailed videos of each of the strength exercises click here

Good luck with these next 2 weeks and have fun!

Are you ready for weeks 5 & 6?

Weeks of Fun and the "Infamous TRX Workouts" - Weeks 1 & 2

Fraser — Mon, 04 May 2009 07:00:00 GMT

Just as promised last week - the first two weeks of training have arrived!

This workout program fuses traditional free weight exercises with TRX metabolic circuits and the top nutrition.

First a bit on how you should go about organizing the program:

This program is designed as a four day a week strength training program
There are 4 separate workouts
Two are traditional free weight days divided up into workouts A and B
Two are TRX metabolic circuits divided up into workouts A and B
You might divide your week up as follows:

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Strength A TRX A Recovery Strength B TRX B Recovery Recovery

The metabolic circuit component of the program is split into two workouts, TRX Metabolic Workout A and B. These were developed by Fraser Quelch and Chris Frankel and are meant to compliment each other. Each should be done once per week.

The structure of these workouts is clearly outlined in the charts below and the way they should be executed is clear in the accompanying video in terms of exercise technique, tempo etc. The videos are great to follow along with as they provide a complete, real time circuit that can be repeated as often as the week requires it to help keep you motivated.

TRX Metabolic Circuits

TRX Metabolic Workout A Video

TRX Metabolic Workout B Video

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The Strength Workouts were developed by Alwyn Cosgrove. They utilize traditional free weight movements as their core. Be aware that any of the strength exercises marked as #a or #b means that these two movements should be performed as a superset with no rest between them. If you have any questions about the exercises included in these workouts, please refer to the video links below that feature John Berardi cranking away at his local gym.

Strength Workout A

Strength Workout B

Strength Workout A Videos

BB Deadlift

BB Lunge

Incline DB Press

Bent DB Row

Swiss Ball Crunch

Incline DB Curl

Strength Workout B Videos

BB Squat

DB Step Up

DB Military Press

Close Grip Chins

Swiss Ball Prone Jackknife (this can also be done on the TRX)

Cable Triceps Pushdown

Have fun and be sure to post your results and experience in the forum.

Best of luck!!

Now it is on to weeks 3 & 4!

A Powerful Partnership and 8 Weeks of Fun

Fraser — Fri, 01 May 2009 15:00:00 GMT

Well I have to admit - there's some stuff we've been keeping pretty quiet around here - waiting for the right moment. Well, that moment has now arrived!

Over the past 3 months or so we've forged an exciting partnership with John Berardi of Precision Nutrition and Alwyn Cosgrove of Results Fitness. Now I've introduced these guys through the blog and you've likely had a look at Gourmet Nutrition and taken in some of Alwyn's concepts so you all know how highly I regard both of them. In my opinion, they are among the best in the world at what they do.

(A thorn between two roses )

So when we decided to collaborate together to create a world class strength training program that combined traditional lifting techniques with a TRX metabolic circuit and cutting edge nutrition, we were all pretty excited. We then took this program and the academic ran some of his community members through it to compare the differences between the TRX metabolic circuits vs other cardiovascular based approaches. On the Precision Nutrition website this is know known as the "Infamous TRX workout"

A friend who frequents the PN website wrote me the following when he saw the reference "Makes me think of The Three Amigos: “Oh, no, Dusty…. this El Guapo is so famous that he’s IN famous.”

Anyway... John is still grinding through the analysis of the results but in the mean time we can take the entire 8 weeks and push it out to you for your own enjoyment!

The program is a progressive, 8 week plan that includes 2 days of more traditional strength training with 2 days of TRX metabolic circuit training. It's designed to be combined with the precision nutrition program.

The first two weeks of the program will be posted first thing on Monday morning for you to start to hammer on. Stick with it for 8 weeks and you are bound to see some serious differences in strength, conditioning and body composition.

So rest up from the April Spring Fever Challenge, and get ready for 8 weeks of fun as well as a new May Challenge from the devious mind of our very own Chris Frankel.

Stay tuned and be sure to check out the blog for the first two weeks of training on Monday!

Have a great weekend!

Easter Weekend Workout Challenge

Fraser — Fri, 10 Apr 2009 06:00:00 GMT

Easter weekend is here! On top of being a pivotal religious holiday it is also rife with family dinners and chocolate consumption. Now the age old debate of the pathological psychology of eating the ears or the tail of the easter Bunny first is not something I'll address in this post.

What I will put out is a great, challenging and time efficient workout challenge that you can blast through in under 40 minute. You will be able to add the effort of a good egg hunt on top of this to finish off your training for the weekend.

TRX - Kettlebell - Body Weight Fusion

I hope that you have a great holiday weekend and enjoy the workout.

The Suspended Burpee

Fraser — Fri, 30 Jan 2009 17:00:00 GMT

We've featured the suspended burpee in several of our training sequences. Now here's a closer look at how to do this incredible, metabolically demanding exercise that provides a powerful extension to the suspended lunge. The value of this movement cannot be underestimated and it is a mistake to think it's benefits are limited to high-speed metabolic conditioning.

This highly integrated exercise combines an explosive get-up with a suspended lunge. Each of these exercises are great on their own but when combined they offer some very interesting benefits. Hip mobility, single leg strength and power, core strength and upper body explosiveness are only a few of the elements that are at work. Additionally there are a number of variations and additions to the exercise that will keep it challenging and interesting.

Have fun integrating this into your training!