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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) 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

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

TRX Wall Slides (Stand Facing)

5 Reps Together/5 Reps Each Arm

TRX Hip Hinge (Wide Stance)

5 Reps

TRX Split Squat (Deltoid Combo)

5 Reps Each Position

TRX Abducted Lunge Stretch

5 Reps each leg

TRX Cossack Stretch

6 Reps Alternating

TRX Long Torso Stretch

3 Reps Per Side

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: 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

Foot Leaves
Ground

TRX = Long

TRX Power Pull

TRX = Mid Length


Weekend Warrior TRX Program 1
Month 3 PE Phase

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

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