Weekend Warrior Training Plan – Program 1 Month 3 (Weeks 9 through 12) Power Endurance Phase (PE) TRX Based - Straight Sets YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on using the TRX suspension trainer. Week 9 marks a major shift as we transition from the Maximum Strength (MS) to the Power Endurance (PE) phase of strength training. Exercises in this phase are done in straight sets. All exercises are slow negative, dead stop, quick positive phase. Load is based on speed NOT weight.
Progression: A compound exercise is a strength movement followed by either a less intense strength movement or a plyometric. Compound exercises have 30-seconds of rest in between exercises and 2-minutes of rest in between sets. All exercises are three sets. Example: Alternating Single Leg TRX Squat Compound w/Box Jump 20”/24” on last two sets – To do this exercise, the first set would simply be the TRX single leg squat. Rest 2-minutes and then do another set of TRX single leg squats, rest 30-seconds then do the box jumps. That completes set 2. Rest 2-minutes and then do another set of TRX single leg squats, rest 30-seconds then do the box jumps. That completes set 3. Rest 2-minutes and then proceed to the next exercise. For single exercises sets like the TRX Sprinter Start, rest 2-min in between exercises and sets then move to the next exercise. 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. To do this phase properly, you must do all reps at speed on the positive phase of the lift. Once the speed of the lift on the positive phase can no longer be maintained, failure is achieved.
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 10minutes 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!
Weekend Warrior TRX – Program 1 Month 3 – PE Phase
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Core
TRX Upper and Lower Body
Warm-up Mobility
TRX Based Power Endurance Workout Workout Style = Straight Sets
Intensity =slow negative, dead stop, quick positive phase
Exercise
Reps/Time
TRX Forward Lunge with Hip Flexor Stretch
5 Reps each leg
1
TRX Wall Slides (Stand Facing)
5 Reps Together/5 Reps Each Arm
1
TRX Hip Hinge (Wide Stance)
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 Long Torso Stretch
3 Reps Per Side
1
Sets
Set 1
Set 2
Set 3
Alter. Single Leg TRX Squat Compound w/Box Jump 20”/24” on last 2 sets
12 Squats/leg (2-min rest)
12 Squats/leg (30-sec rest) then 12 jumps (2-min rest)
Repeat set 2
TRX Hamstring Runner Compound w/Single Leg Stability Ball Hamstring Curl on last 2 sets
12 TRX Ham (2-min rest)
12 TRX Ham (30-sec rest) then 12 Ball Curls (2-min rest)
Repeat set 2
TRX Sprinter Start
12/leg (2-min rest)
Repeat set 1
Repeat set 2
TRX Power Pull
12/arm (2-min rest)
Repeat set 1
Repeat set 2
TRX Split Fly
12/alter (2-min rest)
Repeat set 1
Repeat set 2
12 Atomic PU (30-sec rest) then 12 Clap PU(2-min rest)
Repeat set 2
TRX Atomic Pushup Compound w/Side to Side 12 Atomic Pushups Offset Clap Pushup on last 2 sets (2-min rest) TRX Overhead Triceps Extension
12 (2-min rest)
Repeat set 1
Repeat set 2
TRX or Regular Pull ups
12 (2-min rest)
Repeat set 1
Repeat set 2
TRX Overhead Back Extension (normal speed)
12 (2-min rest)
Repeat set 1
Repeat set 2
TRX Standing Oblique Twist (normal speed)
60-sec (2-min rest)
Repeat set 1
Repeat set 2
TRX Pendulum Swing, Stall Middle Plank (normal speed)
60-sec (2-min rest)
Repeat set 1
Repeat set 2
Rest: See individual exercises and sets above 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”.
Weekend Warrior TRX – Program 1 Month 3 – PE Phase
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EXERCISE LIBRARY Mobility/Warm-up TRX Forward Lunge with Hip Flexor Stretch
TRX = Mid Length
TRX Wall Slides (Stand Facing)
TRX = Mid Length
TRX Hip Hinge (Wide Stance)
TRX = Mid Length
TRX Split Squat (Deltoid Fly Combo)
TRX = Mid Length
Weekend Warrior TRX – Program 1 Month 3 – PE Phase
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TRX Abducted Lunge Stretch
TRX = Mid Calf
TRX Cossack Stretch
TRX = Mid Length
TRX Long Torso Stretch
TRX = Mid Length
Weekend Warrior TRX – Program 1 Month 3 – PE Phase
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EXERCISE LIBRARY Alternating Single Leg TRX Squat Compound w/Box Jump 20”/24” on last two sets
Men = 24” Women = 20” TRX = Mid Length
TRX Hamstring Runner Compound w/Single Leg Stability Ball Hamstring Curl
TRX = Mid Calf
TRX Sprinter Start with Hop
Foot Leaves Ground
TRX = Long
TRX Power Pull
TRX = Mid Length Weekend Warrior TRX – Program 1 Month 3 – PE Phase
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TRX Split Fly
TRX = Mid Length
TRX Atomic Push up Compound w/Side to Side Offset Clap Push up
TRX = Mid Calf
TRX Overhead Triceps Extension
TRX = Mid Length
TRX or Regular Pull ups
Side View
TRX = Over Shortened Weekend Warrior TRX – Program 1 Month 3 – PE Phase
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TRX Overhead Back Extension
TRX = Mid Length
TRX Standing Oblique Twist
TRX = Mid Length Optional Progression
TRX Pendulum Swings, Stall Middle Plank
TRX = Mid Calf
Weekend Warrior TRX – Program 1 Month 3 – PE Phase
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