Weekend Warrior Training Plan – Program 1

Month 1 (Weeks 1 through 4)

Anatomical Adaptation Phase (AA)
TRX Based - Circuit Style
YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.
Notes:
This workout is based on using the TRX suspension trainer. If you have just started using the TRX and are
unfamiliar with the exercises, concentrate on perfecting the form of each exercise, learning the
movements, and getting everything settled. Don't worry if the first few workouts don’t go as smoothly as
planned.

The workouts are to be done in a circuit format. The best way to do circuits is do all lower body exercises,
then upper body, then abs. A circuit is performed by doing exercise 1, then exercise 2, then exercise 3,
and so on up until the final exercise. After the final exercise, that completes the circuit and is 1 complete
set.

Progression:
In weeks 1 – 3, all sets are 20 reps. Week 4 is a transition week and the reps decrease to 12 – 15. To do
this you must increase the resistance to ensure failure in the last few reps. Increase resistance by
increasing the angle of the TRX or use a weight vest. Refer to your TRX documentation for more details.

For this TRX-based workout, you will do a series of mini circuits resting 3-minutes at the end of the third
set of each circuit. For sets 1 and 2, there is NO rest period at the end of the set.

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 10-
minutes 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 2

Month 1 – AA Phase
 TRX Based Anatomical Adaptation Workout
Workout Style = Circuit Intensity = Set load to fail on final rep in perfect form
Exercise Reps/Time Sets
TRX Forward Lunge with Hip Flexor Stretch 5 Reps each leg 1

TRX Wall Slides (Stand Facing) 5 Reps Together/5 Reps Each Arm 1
Warm-up

TRX Hip Hinge (Wide Stance) 5 Reps 1

Mobility

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 Long Torso Stretch 3 Reps Per Side 1

Weeks 1 – 3: Reps Sets Week 4: Reps Sets

TRX Lower Body

TRX Squat 20 3 12-15 3

Circuit 1

TRX Hamstring Curl 20 3 12-15 3

TRX Balance Lunge 20/leg 3 12-15/leg 3

TRX Overhead Back Extension 20 3 12-15 3

Rest: Between Exercises = none End of sets 1 & 2 = none End of set 3 = 3-minutes then start Upper Body Circuit

Pull ups, TRX or Regular 20 3 12-15 3

TRX Upper Body

TRX Chest Press 20 3 12-15 3

Circuit 2

TRX Row 20 3 12-15 3

TRX Overhead Triceps Extension 20 3 12-15 3

TRX Split Fly 20 alternating 3 12-15 3

Rest: Between Exercises = none End of sets 1 & 2 = none End of set 3 = 3-minutes then start Core Circuit

TRX Pike 45-sec 2 45-sec 2

Circuit 3

TRX Pendulum swing 45-sec 2 45-sec 2

Core

TRX Body Saw 30-sec 2 30-sec 2

Rest: Between Exercises = none End of set 1= none End of set 2 = Proceed to Cool down

Cool Down: 10-minutes.

Option 1: “Standard Stretch Exercises”. Option 2: “Foam Roll Exercises”. Option 3: Athlete’s 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 3

Month 1 – AA 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 4

Month 1 – AA 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 5

Month 1 – AA Phase
 Exercise Library
Circuit 1 – Lower Body

TRX Squat

TRX = Mid Length

TRX Suspended
Hamstring Curl

TRX = Mid Calf

TRX Balance Lunge

TRX = Mid Calf

TRX Overhead Back

Extension

TRX = Mid Length

Weekend Warrior TRX – Program 1 6

Month 1 – AA Phase
 Circuit 2 – Upper Body

TRX or Band Assisted Pull

ups

Side View

TRX = Over Shortened

TRX Chest Press

TRX = Long

TRX Row

TRX = Mid Length

TRX Overhead Triceps

Extension

TRX = Mid Length

Weekend Warrior TRX – Program 1 7

Month 1 – AA Phase
 TRX Split Fly

TRX = Mid Length

Circuit 3 - Core

TRX Pike

TRX = Mid Calf

Optional
TRX Pendulum Swing
Progression

TRX = Mid Calf

TRX Body Saw

TRX = Mid Calf

Weekend Warrior TRX – Program 1 8

Month 1 – AA Phase