Weekend Warrior Training Plan – Program 2 Month 4 (Weeks 13 through 16) Strength Maintenance (SM) TRX Based - Circuit Style YOU HAVE YOUR PLAN, NOW HE...
Weekend Warrior Training Plan – Program 2 Month 4 (Weeks 13 through 16) 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 fourth month of using the device. Week 13 marks another major shift as we transition from the Power Endurance (PE) phase to the Strength Maintenance (SM) 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 three 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. 12 reps on the first set, 8 reps on second set 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 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 2 Month 4 – SM Phase
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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
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
Sets
Reps – Set 1
Reps – Set 2
TRX Cross Balance Lunge
12/leg
8/leg
TRX Abducted Lunge
12/leg
8/leg
TRX Single Leg Squat
12/leg
8/leg
TRX Hamstring Runner
12/leg
8/leg
Single Leg Jump Rope
12/leg
8/leg
Box Jump 20”/24”
12 jumps
8 jumps
Rest: Between Exercises = none End of set 1 = 3-minutes End of Set 2 = 3-minutes then start Upper Body Circuit
Circuit 2 TRX Upper Body
TRX Power Pull
12/arm
8/arm
TRX Chest Press (or Single Arm Chest Press)
12
8
TRX Pull Ups (or Regular)
12
8
TRX Split Fly
12/arm
8/arm
TRX Chest Fly
12
8
TRX Bicep Curl
12
8
TRX Overhead Triceps Extension
12
8
Circuit 3 Core
Rest: Between Exercises = none End of set 1 = 3-minutes End of Set 2 = 3-minutes then start Core Circuit TRX Overhead Back Extension
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 2 Month 4 – SM 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 Away)
TRX = Mid Length
TRX Hip Hinge (Single Leg)
TRX = Mid Length
TRX Split Squat (Deltoid Fly Combo)
TRX = Mid Length
Weekend Warrior TRX – Program 2 Month 4 – SM Phase
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TRX Abducted Lunge Stretch
TRX = Mid Calf
TRX Cossack Stretch
TRX = Mid Length
TRX Wind Mill
TRX = Mid Length
Weekend Warrior TRX – Program 2 Month 4 – SM Phase
