Weekend Warrior Training Plan Program 1 Month 6 (Weeks 21 through 24) Strength Maintenance (SM) TRX Based - Circuit Style YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on using the TRX suspension trainer and is the sixth month of using the device. Weeks 21 through 24 continue the strength maintenance phase of strength training. Exercises in this phase are done circuit style. This strength phase isn t to get stronger, it s to maintain what has been built over the last five periods and to save extra energy for the hard workouts that you will have on cardio days. Progression: All upper and lower body exercises including the core are 2 sets of 12 reps except where noted. Increase resistance by increasing the angle of the TRX or use a weight vest. Refer to your TRX documentation for more details. Take each set to failure. Adjust the angle of the TRX to fail at the correct number on set one. If you cannot get to that number on set two or three or any subsequent set, (with perfect form) that s OK, that s the correct weight. This way you always lift to failure if the first set is correct. Mobility/Warm-up Always start with the mobility/warm-up module and move from one exercise to the next without any rest. This portion of the workout is done at an effort level that is very light and is used to prepare the body for the more intense work that follows. Focus on stretching and increasing joint mobility. If you feel like you need to do more than the prescribed reps or sets to completely warm up, feel free to add more reps/sets. If time permits, light cardio is also a good option to add to the mobility module. Spend a minimum of 10-minutes on mobility and warm-up. Cool Down The cool down is an essential part of every training session. Do not skip the cool down. Take 10- minutes to gradually allow your heart rate and breathing to lower to a comfortable level while stretching major muscle groups in the upper and lower body. Three options are given for the cool down. Choose the option that best fits your needs. Option #1: Pick standard stretches from the MX Full Body Flex.pdf document. Depending on time constraints, do as many static stretches as possible focusing on large muscle groups that you feel are inflexible. Option #2: Pick stretches from the Foam Roll Exercises.pdf document. Depending on time constraints, do as many positions as possible focusing on large muscle groups that you feel are tight or sore. For more details on foam rolling and myofascial release, please see this document.
Option #3: If you are an experienced athlete, pick a routine that works best for you. Focus on muscle groups or areas that you feel need work. Questions: If you have questions about this or any of the other workouts, please post them on the Virtual Trainer Premium Training Forum located within your Training Peaks account. Good luck with your workout! 2
Circuit 3 Core Circuit 2 TRX Upper Body Circuit 1 TRX Lower Body Warm-up Mobility TRX Based Strength Maintenance Workout Workout Style = Circuit Intensity = Set load to fail on final rep in perfect form Exercise Reps/Time Sets TRX Forward Lunge with Hip Flexor Stretch 5 Reps each leg 1 TRX Wall Slides (Stand Facing Away) 5 Reps Together/5 Reps Each Arm 1 TRX Hip Hinge (Single Leg) 5 Reps 1 TRX Split Squat (Deltoid Combo) 5 Reps Each Position 1 TRX Abducted Lunge Stretch 5 Reps each leg 1 TRX Cossack Stretch 6 Reps Alternating 1 TRX Wind Mill 8 Reps Alternating 1 Reps Set 1 Reps Set 2 TRX Cross Balance Lunge 12/leg 12/leg TRX Abducted Lunge 12/leg 12/leg TRX Single Leg Squat 12/leg 12/leg TRX Hamstring Runner 12/leg 12/leg Single Leg Jump Rope 12/leg 12/leg Box Jump 20 /24 12 jumps 12 jumps Rest: Between Exercises = none End of set 1 = 3-minutes End of Set 2 = 3-minutes then start Upper Body Circuit TRX Power Pull 12/arm 12/arm TRX Chest Press (or Single Arm Chest Press) 12 12 TRX Pull Ups (or Regular) 12 12 TRX Split Fly 12/arm 12/arm TRX Chest Fly 12 12 TRX Bicep Curl 12 12 TRX Overhead Triceps Extension 12 12 Rest: Between Exercises = none End of set 1 = 3-minutes End of Set 2 = 3-minutes then start Core Circuit TRX Overhead Back Extension 45-sec 45-sec TRX Standing Oblique Twists 45-sec 45-sec TRX Saw Plank 1-minute 1-minute Rest: Between Exercises = none End of set 1= none End of set 2 = Proceed to Cool down Cool Down: 10-minutes Option 1: Standard Stretch Exercises Option 2: Foam Roll Exercises Option 3: Athlete s choice Important Note: on all TRX exercises, especially abdominal ones: maintain proper neutral spine at all costs, AVOID letting lumbar (lower) spine sag. 3
EXERCISE LIBRARY Mobility/Warm-up TRX Forward Lunge with Hip Flexor Stretch TRX Wall Slides (Stand Facing Away) TRX Hip Hinge (Single Leg) TRX Split Squat (Deltoid Fly Combo) 4
TRX Abducted Lunge Stretch TRX = Mid Calf TRX Cossack Stretch TRX Wind Mill 5
Exercise Library Circuit 1 TRX Cross Balance Lunge TRX Abducted Lunge TRX = Mid Calf TRX Single Leg Squat TRX Hamstring Runner TRX = Mid Calf 6
Single Leg Jump Rope Box Jump 20 /24 Men = 24 Women = 20 Circuit 2 TRX Power Pull TRX Chest Press -Or- Single Arm Chest Press TRX = Long 7
TRX or Regular Pull ups Side View TRX = Over Shortened TRX Split Fly TRX Chest Fly TRX = Long TRX Bicep Curl 8
TRX Overhead Triceps Extension Circuit 3 TRX Overhead Back Extension TRX Standing Oblique Twist TRX Saw Plank TRX = Mid Calf 9