Weekend Warrior Training Plan Program 1 Month 3 (Weeks 9 through 12) Power Endurance Phase (PE) TRX Based

d - 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) thats OK, thats 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

TRX Based Power Endurance Workout

Workout Style = Straight Sets Exercise TRX Forward Lunge with Hip Flexor Stretch TRX Wall Slides (Stand Facing) Intensity =slow negative, dead stop, quick positive phase Reps/Time 5 Reps each leg 5 Reps Together/5 Reps Each Arm 5 Reps 5 Reps Each Position 5 Reps each leg 6 Reps Alternating 3 Reps Per Side Set 1 Alter. Single Leg TRX Squat Compound w/Box Jump 20/24 on last 2 sets 12 Squats/leg (2-min rest) 12 TRX Ham (2-min rest) 12/leg (2-min rest) 12/arm (2-min rest) 12/alter (2-min rest) Set 2 12 Squats/leg (30-sec rest) then 12 jumps (2-min rest) 12 TRX Ham (30-sec rest) then 12 Ball Curls (2-min rest) Repeat set 1 Repeat set 1 Repeat set 1 12 Atomic PU (30-sec rest) then 12 Clap PU(2-min rest) Repeat set 1 Repeat set 1 Repeat set 1 Repeat set 1 Repeat set 1 Sets 1 1 1 1 1 1 1 Set 3 Repeat set 2 Repeat set 2 Repeat set 2 Repeat set 2 Repeat set 2 Repeat set 2 Repeat set 2 Repeat set 2 Repeat set 2 Repeat set 2 Repeat set 2

Warm-up Mobility TRX Upper and Lower Body

TRX Hip Hinge (Wide Stance) TRX Split Squat (Deltoid Combo) TRX Abducted Lunge Stretch TRX Cossack Stretch TRX Long Torso Stretch

TRX Hamstring Runner Compound w/Single Leg Stability Ball Hamstring Curl on last 2 sets TRX Sprinter Start TRX Power Pull TRX Split Fly

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 TRX or Regular Pull ups TRX Overhead Back Extension (normal speed) TRX Standing Oblique Twist (normal speed) 12 (2-min rest) 12 (2-min rest) 12 (2-min rest) 60-sec (2-min rest) 60-sec (2-min rest)

Core

TRX Pendulum Swing, Stall Middle Plank (normal speed) Rest: See individual exercises and sets above

Cool Down: 10-minutes. Option 1: Standard Stretch Exercises. Option 2: Foam Roll Exercises. Option 3: Athletes 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

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

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

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

TRX = Long

Foot Leaves Ground

TRX Power Pull

TRX = Mid Length Weekend Warrior TRX Program 1 Month 3 PE Phase 6

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 7

TRX Overhead Back Extension

TRX = Mid Length

TRX Standing Oblique Twist

TRX = Mid Length

TRX Pendulum Swings, Stall Middle Plank

Optional Progression

TRX = Mid Calf

Weekend Warrior TRX Program 1 Month 3 PE Phase