TRX Workout (With Progression)
by Racer X Virtual Trainer
If you haven’t done so already, now would be a good time to read Coach Seiji’s article on Periodization for Strength Training. If you are new to the TRX or training in general, you will want to start with 4 to 6 weeks of what is called, Anatomical Adaptation (AA) training and progress from there. This TRX workout will prime you for the harder phases of training to follow. The AA phase will introduce you to the exercises, teach you proper form and prepare your joints and muscles for the more intense periods to follow.
In the AA phase we worked in circuits performing 3 sets of 20 repetitions per set with relatively light weights. From there we moved on to the Muscular Transition (MT) period for 3 weeks. This period is marked by slightly heavier loads and repetitions in the 12 to 15 per set range. The exercises are the same as the first phase. The next phase, Maximum Strength (MT), is the most intense portion of the strength training program. In this phase you will significantly increase the weight to where muscle failure happens in the 6 to 8 repetition range increasing the weight between each set. You will also perform the exercises in straight sets as opposed to a circuit. This period will last 6 weeks and then transition to the Power Endurance (PE) phase which will concentrate on explosive movements with 12 repetitions per set being the goal. This phase is second only to the Maximum Strength phase in intensity and is also done in straight sets. You will spend 4 weeks in this phase before transitioning to the Pre-Season training plan for the next 9 weeks. In the Pre-Season period, you will again work on explosive movements except this time you will incorporate plyometrics and interval based cardio training.
Motocross Anatomical Adaptation Strength Training - TRX Based
Note: as you proceed to the Muscular Transition and Max Strength phases, simply increase the resistance by changing body position and decrease the total number of reps.
20 Reps for Anatomical Adaptation
12-15 Reps for Muscular Transition
4-6 Reps for Max Strength
10 minutes of light cardiovascular exercise of your choice.
TRX Hip Press
TRX Suspended Lunge
TRX Hamstring Curl
TRX Back Extension
TRX 45 Degree Row
TRX Chest Press
TRX High Bicep Curl
TRX Front Rollout
Click here for printable workout
|AA*||# of Sets - 3||Reps - 20||Intensity - Set angle of TRX/Body to fail on 20th Rep
|MT*||# of Sets - 3||Reps - 12-15
||Intensity - Set angle of TRX/Body to fail on 15th Rep
|MS*||# of Sets - 3||Reps - 4-6
||Intensity - Set angle of TRX/Body to fail on 4th Rep
AA - Anatomical Adaptation Phase
MT - Muscular Transition Phase
MS - Max Strength Phase
Refer to the CD that came with your TRX for a complete flexibility routine.
Workout Provided by
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.