Weekend Warrior Training Plan – Program 1

Month 7 (Weeks 25 through 28)

Strength Maintenance (SM)
TRX Based - Circuit Style
YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.
Notes:
This workout is based on using the TRX suspension trainer and is the seventh month of using the device.
Weeks 25 through 28 continue the strength maintenance phase of strength training. Exercises in this
phase are done circuit style.
This strength phase isn’t to get stronger, it’s to maintain what has been built over the last six periods and
to save extra energy for the hard workouts that you will have on cardio days.

Progression:
All upper and lower body exercises are 2 sets of 12 reps. Core exercises are 3 sets. Increase resistance by
increasing the angle of the TRX or use a weight vest. Refer to your TRX documentation for more details.

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 7 – SM Phase
 TRX Based Strength Maintenance Workout
Workout Style = Circuit Intensity = Set load to fail on final rep in perfect form

Exercise Reps/Time Sets

TRX Forward Lunge with Hip Fl exor Stretch 5 Reps each l eg 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 (Deltoi d Combo) 5 Reps Each Position 1

TRX Abducted Lunge Stretch 5 Reps each l eg 1

TRX Cossack Stretch 6 Reps Alternating 1

TRX Long Torso Stretch 3 Reps Per Side 1

Reps – Set 1 Reps – Set 2 Reps – Set 3

TRX Lower Body

TRX Si ngle Leg Squat 12/leg 12/leg none

Circuit 1

TRX Si ngle Leg Hamstring Curl 12/leg 12/leg none

TRX Sprinter Start 12/leg 12/leg none

Rest: Between Exercises = none End of set 1 = 3-minutes End of Set 2 = 3-minutes then start Upper Body Ci rcuit

TRX Low Row 12/arm 12/arm none

TRX Revers e Fly 12 12 none

TRX Upper Body

TRX Pull Ups (or Regular) 12 12 none

Circuit 2

TRX Bicep Curl 12/arm 12/arm none

TRX Chest Press 12 12 none

TRX Chest Fly 12 12 none

TRX Overhead Triceps Extension 12 12 none

Rest: Between Exercises = none End of set 1 = 3-minutes End of Set 3 = 3-minutes then s tart Core Circuit

TRX Body Saw 45-sec 45-sec 45-sec

Circuit 3
Core

TRX Standing Oblique Twists 1-minute 1-minute 1-minute

Rest: Between Exercises = none End of set 1= none End of set 2 = none End of set 3 = 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 pro per neutral spine at all costs, AVOID letting
lumbar (lower) spine “s ag”.

Weekend Warrior TRX – Program 1 3

Month 7 – SM 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

(Single Leg)

TRX = Mid Length

TRX Split Squat

(Deltoid Fly Combo)

TRX = Mid Length

Weekend Warrior TRX – Program 1 4

Month 7 – SM 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 7 – SM Phase
 Exercise Library
Circuit 1

TRX Single Leg Squat

TRX = Mid Length

TRX Single Leg

Hamstring Curl

TRX = Mid Calf

TRX Sprinter Start

TRX = Long Foot Leaves the Ground

Circuit 2

TRX Low Row

TRX = Mid Length

Weekend Warrior TRX – Program 1 6
Month 7 – SM Phase
 TRX Reverse Fly

TRX = Mid Length

TRX or Regular Pull

ups

Side View

TRX = Over Shortened

TRX Bicep Curl

TRX = Mid Length

TRX Chest Press

TRX = Long

Weekend Warrior TRX – Program 1 7

Month 7 – SM Phase
 TRX Chest Fly

TRX = Long

TRX Overhead
Triceps Extension

TRX = Mid Length

Circuit 3

TRX Body Saw

TRX = Mid Length

TRX Standing Oblique

Twist

TRX = Mid Length

Weekend Warrior TRX – Program 1 8

Month 7 – SM Phase