Weekend Warrior Training Plan Program 1 Month 2 (Weeks 5 through 8) Maximum Strength Phase (MS) TRX Based - Straight Sets YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on using the TRX suspension trainer and is the second month of using the device. At this point you should know how to do each exercise with perfect form and be able to efficiently transition from one exercise to the next. Exercises in this phase of strength training will be done in straight sets, meaning you complete all sets of one exercise before moving on to the next. Progression: In weeks one and two perform 3 sets of 8-10 repetitions. In weeks three and four perform 4 sets of 6-8 reps. In this phase it is very important that you use enough resistance to obtain failure in the prescribed reps. Increase resistance by increasing the angle of the TRX or use a weight vest. Refer to your TRX documentation for more details. For this TRX-based workout, you will do straight sets, resting 2-minutes in between exercises and 2- minutes at the end of each set. On all single sided exercises (i.e. single leg squat, one-arm row, etc.) repetitions are per side meaning you do 8-10 on the right and then 8-10 on the left. 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
Core TRX Upper Body TRX Lower Body Warm-up Mobility TRX Based Maximum Strength Workout Workout Style = Straight Sets 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 Weeks 1 & 2: Reps Sets Weeks 3 & 4: Reps Sets TRX Single Leg Squat 8-10/leg 3 6-8/leg 4 TRX Abducted Lunge 8-10/leg 3 6-8/leg 4 TRX Single Leg Hamstring Curl 8-10/leg 3 6-8/leg 4 Box Jump 20-24 12 3 12 4 Jump Rope (Single Leg) 40 jumps/leg 3 40 jumps/leg 4 TRX Overhead Back Extension 8-10 3 6-8 4 TRX or Regular Pull ups 8-10 3 6-8 4 TRX Inverted One Arm Row 8-10/arm 3 6-8/arm 4 TRX Split Fly 8-10/arm 3 6-8/arm 4 TRX Bicep Curl 8-10 3 6-8 4 TRX Chest Press (or 1-arm press) 8-10 3 6-8 4 TRX Overhead Tricep Extension 8-10 3 6-8 4 TRX Atomic Pike 45-sec 3 45-sec 4 TRX Body Saw 45-sec 3 45-sec 4 TRX Standing Oblique Twist 1-minute 3 1-minute 4 Rest: Between Exercises = 2-minutes End of each set = 2-minutes 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 Cossack Stretch TRX Wind Mill 5
Exercise Library Lower Body TRX Single Leg Squat TRX Abducted Lunge TRX Single Leg Hamstring Curl Box Jump 20 /24 Men = 24 Women = 20 6
Upper Body TRX Overhead Back Extension Jump Rope (Single Leg) TRX or Regular Pull ups Side View TRX Length = Over Shortened TRX Inverted One Arm Row TRX Length = Over Shortened 7
TRX Split Fly TRX Bicep Curl TRX Chest Press (or 1- arm chest press) TRX = Long TRX Chest Fly TRX = Long 8
TRX Overhead Tricep Extension TRX Atomic Pike TRX Saw TRX Standing Oblique Twist 9