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TRX Workout (With Progression)

by Racer X Virtual Trainer

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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.

Workout
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

Warm Up
10 minutes of light cardiovascular exercise of your choice.

TRX Hip Press

TRX Suspended Lunge

TRX Hamstring Curl

TRX Back Extension

TRX Body Saw/Pike Combo

TRX Suspended Pendulum

TRX 45 Degree Row

TRX Chest Press

TRX "Y" Deltoid Raise

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
Circuit
MT* # of Sets - 3 Reps - 12-15
Intensity - Set angle of TRX/Body to fail on 15th Rep
Circuit
MS* # of Sets - 3 Reps - 4-6
Intensity - Set angle of TRX/Body to fail on 4th Rep
Straight Sets

AA - Anatomical Adaptation Phase

MT - Muscular Transition Phase

MS - Max Strength Phase

Cool Down
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. VT Signature

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Discussion

  1. Gravatar
    sporticus_404 July 26, 2013 at 6:50 am

    Has anyone seen this http://www.youtube.com/watch?v=1iVaqF84L2Y?

  2. Gravatar
    Jackson September 20, 2013 at 2:31 pm

    how would you change the difficulty on the hip press, hamstring curl and body saw/pike combo?

  3. Gravatar
    Racer X Virtual Trainer September 21, 2013 at 7:57 am

    For the Hip Press and Hamstring curl you can remove one leg from the strap and do the exercise one-legged. Body saw/pike combo is a little more difficult to add resistance. You can try a weight vest or have a partner place their hands on your butt/hips and resist as you pike.

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