TRX EXAMPLE PROGRAM Below is an example strength program that incorporates TRX training.

Notice how the program uses freeweights as the main lifts, and TRX as auxiliary lifts. This is because suspension training will heavily tax the central nervous system and will recruit a high number of muscle fibers (especially those tiny stabilizer muscles you totally forgot about). Monday - Upper Body Pull 1. Bent-Over Row - 3 sets x 4 reps @ 85% 1RM 2. Thick-Bar Pull-ups - 3 x 8 @ bodyweight 3. TRX Row - 2 x 15 @ bodyweight 4. TRX 1-Arm Row - 2 x 15 @ bodyweight Tuesday - Off Wednesday - Lower Body 1. Box Squat - 3 x 4 @ 85% 2. Deadlift - 3x4 @ 85% 1RM 3. TRX Squat - 2 x 15 @ bodyweight 4. TRX Pistol - 2 x 15 @ bodyweight 5. TRX Leg Curl - 1 x 20 @ bodyweight 6. TRX Glute Bridge - 1 x 20 @ bodyweight Thursday - Off Friday - Upper Body Push 1. Incline Bench Press - 3 x 4 @ 85% 2. Dumbbell Flyes - 3 x 4 @ 85% 3. TRX Push-ups - 3 x 10 @ bodyweight 4. TRX Dips - 3 x 10 @ bodyweight Saturday - Conditioning 1. Main Circuit (x3): A. Sled Drag - 50 feet @ 75% B. Farmers Walk - 50 feet @ 65% C. Triple Extension - 8 reps 2. Core Work: A. TRX Plank - 2 x 10 @ bodyweight B. TRX Pike - 2 x 10 @ bodyweight C. TRX Knee Tucks - 2 x 10 @ bodyweight 3. Finisher: A. TRX Sprints - 6 sec x 8 reps Sunday - Off

#1 Hamstring Curls #2 Single Leg Squats (pistols hoping to alternate leg) #3 Body Saw to pike #4 Resisted Torso rotation- each side #5 Grappler push/pull - each side #6 Single Arm chest press- each side #7 Single arm row - each side

the week 1/2 table in the blog article is wrong and shows the lifting exercises so I wrote down the exercises from the video.with push up I did this one to timed sets 90secs on 30sec off. Ea. which hampered some of the formespecially #11 and #5. TRX Metabolic Workout 3 min rest/ set Weeks 1 (3 sets) & 2 (4 sets) Workout A Work Time Transition Time Single leg Squat 30 sec. I finished with a arm combo. Ea. 40 sec. I found that many of the exercises are quite technical and require a bit of feeling out to get right. I slowed the reps down to concentrate of form a stability. 40 sec. * I used the MMA workout syle burpees . 10 reps of bicep curls (dual arm) pronated bicep curls single arm curls hip drops two arm tricep extension tricep preacher extension It was a really solid workout. . Atomic Pushup 30 sec 40 sec. josh by licarrit [1 month. 2 weeks] I can't be the only person looking for this. which I do a lot of. 40 sec. I think next time I do it I will do a warm up/practice round of maybe 5 of each exercise (super low resistance) and then do the 13 twice through a bit quicker. or that would like it all in one nice neat package! BTW. With the exception of the burpees. Anyway this one has the potential to be a new favourite and overtake the MMA workout as a real kick ass classic. Low Row 30 sec. I also unfortunately was working on a very slippery floor.each side* #11 Chest Press w/hop #12 Exploding overhead back extensions #13 TRX elevated row. Balance Lunge 30 sec.#8 High Row to W row to Crossover fly #9 TRX clap push ups #10 TRX burpee.

Single Arm Row 30 sec. Suspended Pendulum w/ Pike 30 sec. Suspended Pendulum w/ hold 45 sec. Ea. 20 sec. TRX Metabolic Workout . 20 sec. Elevated Low Row 45 sec. Low Row w/ Tempo 30 sec. 0 TRX Metabolic Workout 3 min rest/ set Weeks 1 (3 sets) & 2 (4 sets) Workout B Work Time Transition Time Swimmer Start 30 sec. Rest/ set Weeks 5 (3 sets) & 6 (4 sets) Workout A Work Time Transition Time Single leg Squat w/tempo 45 sec. Ea. 0 sec. 20 sec. Ea. TRX Metabolic Workout 3 Min. Ea. Ea. 20 sec. TRX Metabolic Workout 2 Min. Deep Chest Press (mod pace) 45sec. 30 sec.Ea. 20 sec. Ea.Ea. 0 sec. 20 sec. Chest Press 30 sec 40 sec. 0 sec. Ea. 30 sec. Ea. Suspended Lunge (running arms) 30 sec. Suspended Lunge w/power 45 sec. Ea. 0 TRX Metabolic Workout 2 Min. Rest/ set Weeks 5 (3 sets) & 6 (4 sets) Workout B Work Time Transition Time Sprinter's Start w/power 45 sec. 30 sec.Ea. 40 sec. Ea. Alter. Crossing Balance Lunge 30 sec. 30 sec. TRX Metabolic Workout 3 Min. Atomic Pushup w/ Pike 30 sec. 40 sec. Ea. 20 sec.Side Plank 30 sec. 20 sec. Oblique Atomic Pushup 45 sec. Lunge (hands down) 30 sec. Rest/ set Weeks 3 (3 sets) & 4 (4 sets) Workout A Work Time Transition Time Single leg Squat 30 sec.Ea. Deep Chest Press (mod pace) 30 sec. 0 sec. 30 sec. 40 sec. 30 sec. Single Arm Row (mod pace) 30 sec. 30 sec. 45 sec. Ea. pendulum 30 sec. 30 sec. Single Arm Row (tempo) 45 sec. Side Plank w/Reach Through 45 sec. Side Plank w/ hip drop 30 sec. Rest/ set Weeks 3 (3 sets) & 4 (4 sets) Workout B Work Time Transition Time Sprinter's Start w/Tempo 30 sec. Crossing Balance Lunge w/temp.

Ea. Ea.Ea.Ea. feet almost back to anchor point) 7. I plan on using this to get to my goal! Hopefully it will help you get to yours! Lisette 1. 15 swimmer pulls 10. 0 sec. 40 tricep presses (steep. 0 sec. Oblique Atomic Pushup Matrix 45 sec. 50 oblique leg raises . Ea. both sides (ouch) 12. 25 bicep curls (feet under anchor point) 11. 40 atomic pushups (50 if I'm feeling it) 2. 40 suspended lunges. Single Arm Power Pull 45 sec. side plank with 30 taps. 0 sec. 30 suspended pikes. Rest/ set Weeks 7 (3 sets) & 8 (4 sets) Workout A Work Time Transition Time Single leg Squat w/power 45 sec. 0 sec.2 Min. each leg (no transition rest between legs) 4. 25 Y shoulder raises 9. Suspended Pendulum w/Pike/ hold 45 sec. Elevated Low Row (tempo) 45 sec. Suspended Burpee 45 sec. Side Plank w/Hip Drop 45 sec. Ea. TRX Metabolic Workout 2 Min. 40 hip presses 5. holding for the first 20) 13. 0 sec. 30 chest presses (feet together directly under anchor point) 8. Deep Chest Press (Tempo ) 45sec. 0 sec. 40 low rows. 3. holding at top (well. 0 sec. Rest/ set Weeks 7 (3 sets) & 8 (4 sets) Workout B Work Time Transition Time Sprinter's Start w/power 45 sec. 0 sec. 100 hip abductors (150 if I'm feeling it) 6. 0 sec. Crossing Balance Lunge w/power 45 sec. 0 sec. Ea.

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