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Author Topic: TRX Force Military Strength 12 week program log book  (Read 35157 times)
DK II
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« on: January 19, 2009, 02:09:21 AM »

Anyone that read my "best bodyweight exercises"-thread might know what i am talking about, to all those who don't, here's the thread:

http://www.getbig.com/boards/index.php?topic=252055.0

I started the 12 week "Military Strength"-training today. The program is set up of two alternating strength units with the TRX-suspension trainer 4 times per week (ABAB) on Mo, Tue, Th and Fr.
Adding to this, there are 4 to 7 running sessions per week, ranging from 45 minutes in easy pace to 1.5h of easy pace and 2 intensity runs per week in HIIT style.

I will try to follow this scheme as exactly as possible, even if i'm a little set to give up giant sets and gym work for the next 12 weeks at least. (except cardio, the guide says beach runs in sand are fine, and i would probably give my left nut to live somewhere near a beach where you can run, so for me it will be threadmill.   Embarrassed )


The strength sets get more difficult every week, rest between sets is reduced, set number get up, but i will add the number in every post for every week or workout i write about.


Do me a favor and keep the thread clean, i know a lot of people here do not like me, but this isn't the place for "post a picture" or "does your wife swallow", ok guys?

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« Reply #1 on: January 19, 2009, 02:20:38 AM »

Week 1 + 2

Strength session A
Monday

First session ever! The setup of the equipment is easy, the quality and design are very good. The "TRX Force kit" has the additional door anchor attached, so i trained at home.

Session A focuses on legs and core muscles and has also one exercise for biceps and one for triceps.
Looking at the videos, it looked exhausting, but doing it myself brought up a lot of other funny stuff. First, stability issues.

I include a pic of several exercises:


The lunge is really demanding, the best thing is that in every movement, you train nearly your whole body. It's impossible to rule out back and core muscles, legs are working in nearly all exercises as well. The core muscle exercises are GREAT, i have never worked abs as intense as this.

The first 2 weeks have only one set with 10 reps and 60 seconds break inbetween. Now right after the first session, i feel legs and core muscles, it wasn't overly exhausting, a good workout but not impossible. I just come back from a 3 weeks break due to my trip to Japan and an influenza i caught after returning, so that was ok.

But ask me again after the second session tomorrow!

Cardio if off today, only active recovery. I will stretch and have a hot bath tonight, with a light massage.
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« Reply #2 on: January 19, 2009, 01:49:58 PM »

that looks... positively horrific. good luck, i know i don't have the constitution for it. Tongue
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« Reply #3 on: January 19, 2009, 02:32:31 PM »

I live near the beach and I'm not a big fan of running in sand.  It wrecks your expensive running shoes.  Running barefoot sounds great until you rip your foot open on a bacteria laden shell.  Running in deep sand is really tough because you barely move and your ankles twist with every step.  Running on sand near the water is great as long as you equally run both directions to make up for the slant/grade toward the water.  I run on the board walk. 

Keep up the log book.  I'm thinking of throwing in some old school body weight cycles in my fitness program.  I just came off a 6 day running week with four days of lifting and I feel a little shot.
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DK II
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« Reply #4 on: January 20, 2009, 12:47:13 AM »

I live near the beach and I'm not a big fan of running in sand.  It wrecks your expensive running shoes.  Running barefoot sounds great until you rip your foot open on a bacteria laden shell.  Running in deep sand is really tough because you barely move and your ankles twist with every step.  Running on sand near the water is great as long as you equally run both directions to make up for the slant/grade toward the water.  I run on the board walk. 

Keep up the log book.  I'm thinking of throwing in some old school body weight cycles in my fitness program.  I just came off a 6 day running week with four days of lifting and I feel a little shot.

Thanks for the feedback on running in sand, i already feel a lot better!
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« Reply #5 on: January 20, 2009, 12:39:26 PM »


Week 1 + 2

Strength session B
Tuesday

Second session today, focusing on upper body and core. This session has the "Suspended Incline Press", which is even more demanding than i thought. Balancing out so that you don't fall to one side really makes this so much more difficult than a shoulder press, i was really surprised.



Next is the "Atomic push up", a push up with a crunch. Very nice, i already love that.



Then there's a row of back and deltoid training.



All in all, it was a lot of fun, but as in WO no one, demanding but not impossible, except the Suspended Incline, i did that with one foot on the ground.
A solid workout, but i tend to see weeks 1 + 2 are for adjusting to the TRX, getting the movements right and so i focus on clean movements for now. It's still exhausting.


Cardio
Today was "Intensity Run No. 1".
I haven't done cardio in years, and i never thought about running after my knee surgery in 2001. I thought i would give it a try though, and i thought i would die halfway through the set, lol.

10mins warm up, then 2x5mins hill run at 7% with 5 mins easy pace in between, then 10 mins cool down. Not a lot, but the hill running was what got me. Knees felt very good though, seems like all the squats really pay up now.

After a hot shower, i really felt great again.  Grin



Tomorrow is off, no cardio and no TRX.  Embarrassed I'm a little sad already.  Cry (The program says "Optional 30-40min run can be done at very easy pace, but i already walk to work, so i will take a little turn and count that as cardio, my boss set me up for a 2 day in-service schooling, so i have no time.  Lips sealed )

 Grin Grin
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« Reply #6 on: January 21, 2009, 05:50:25 AM »

They have those things at this training studio near my office that I visit sometimes.  It's up on the top of the building, and they have these wooden beams set up outside on the deck, so that you can do these exercises outside when the weather is decent...the view is really beatiful.  Been meaning to try it out sometime, when it's not 0 degrees.   Angry


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« Reply #7 on: January 23, 2009, 02:31:58 AM »

Week 1 + 2

Strength session A+B
Thursday and Friday

I did the second set this week yesterday and today. I get accustomed to the TRX now, second time i did the strength sessions felt much better, more challenging even as i find out about angle relating to difficulty more. The theoretic concept was known to me, but doing it in reality is much more difficult, especially because you can't foresee "It's gonna be challenging at 45 degrees". So it's trial and error.

I managed the Suspended Incline with both feet in the air this time. The set is set at 10 reps in 60 seconds, i managed 6 with feet in the air, for the last 4 i put one foot down. That means, i still have potential for getting better!!  Grin Grin

A half week into the program and the first downside: I didn't do the second Intensity run yesterday.  Embarrassed As i wrote above, we had an inhouse schooling at the office, and that took longer than expected. I was home late in the evening, when the gym was already closed.  Angry Angry

But besides that, i take the day for extra recovery, and i still have 2 cardioo sessions before me this week. I guess that going fomr ZERO cardio to 3 or 4 sessions a week doesn't really put me back, lol. Again, we see i have potential here.  Grin

On a side note, my legs are sore. Really sore.

They have those things at this training studio near my office that I visit sometimes.  It's up on the top of the building, and they have these wooden beams set up outside on the deck, so that you can do these exercises outside when the weather is decent...the view is really beatiful.  Been meaning to try it out sometime, when it's not 0 degrees.   Angry




You should try it. It's really something different from weight training. I wish i had a beautiful view with it too, but right now i can only do it inside, like you said, we have 0 degrees here too. Northern hemisphere sucks!  Grin


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« Reply #8 on: January 26, 2009, 02:10:00 AM »

Week 1 + 2
Week 2/2

Cardio
Saturday and Sunday

Two more cardio sessions on the weekend.

Saturday was the Tempo Run, with 20 minutes at hard pace, 40 including warm up / cool down.
This one was hard.

Sunday was the Long Run, 50 minutes at "very easy pace". This was pretty easy, the main factor for me is to fight the boredom that comes after 20mins on the threadmill.
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« Reply #9 on: January 26, 2009, 02:15:13 AM »

Week 1 + 2
Week 2/2

Strength session A
Monday


Strength training stays the same as in week 1, but as i am learning by doing, i see the differences it makes when you move a bit further or slightly different.

(sorry about the small pic) The biceps curl and tricep Press are really good. A slightly steeper angle and they get really challenging, however, you can change the intensity very easy during the exercise by just stepping a bit forward or backward.



No cardio today. (I'm getting used to it though!)
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« Reply #10 on: January 28, 2009, 04:24:03 AM »

Week 1 + 2
Week 2/2

Strength session B
Tuesday


Yesterday's strength session came along very well, now it's only two more sessions and the introduction is over. Until now, it was only one set with 8-12 reps on each exercise and 60 seconds transition time. Still to early to note any results, of course, but i get used to the exercises and can't wait to make it a little more challenging.

Cardio

Intensity Run No. 1, 10mins warm up, then 2x5mins hill run at 7% with 5 mins easy pace in between, then 10 mins cool down.
This time, it got noticably easier, i really seem to catch up on the cardio quick. No sore legs anymore as well.

I am still motivated and have lots of fun. Today (wednesday) is off, but i am really looking forward to training tomorrow!!

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« Reply #11 on: January 28, 2009, 04:38:00 AM »

Another thing i forgot but that struck me pretty much as i got up from my chair a few minutes ago: My abs are sore. It's not just the outer abs, but it feels rather deep, very different from soreness after crunches or leg raises. I never felt that before, it's like abs are sore from the inside to the outside, rather than the other way round.
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« Reply #12 on: January 28, 2009, 04:57:27 AM »

Another thing i forgot but that struck me pretty much as i got up from my chair a few minutes ago: My abs are sore. It's not just the outer abs, but it feels rather deep, very different from soreness after crunches or leg raises. I never felt that before, it's like abs are sore from the inside to the outside, rather than the other way round.



That's good...that's because almost all of those exercises are focused on core strength training. 

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« Reply #13 on: January 28, 2009, 05:13:01 AM »


That's good...that's because almost all of those exercises are focused on core strength training. 



Yep, it's impossible to do that without core engagement. The fun thing is how much you need the core muscles in training your delts or arms, exercises that are normally only working one muscle.

I cannot say if a thing as "overall strength" exists, but this seems to work out your entire body, making it almost impossible to get disbalances.
In only under 2 weeks, i realized that strength-wise, i have weak shoulders, almost all other muscles, especially back, chest and legs get along very well.

I miss the gym though, at this moment, but i am looking forward to going to the gym after the 12 weeks and see how working out with weights has changed. The heap of cardio is an actual plus, and i am really glad that finally i was FORCED to do some. Only under 2 weeks, but i feel so much better than before, it's really amazing.
I guess the old saying that the heart is the most important muscle has something to it, after all. But like i said, fuck the northern hemisphere. I would love to play basketball or run outside, or whatever, but the weather is always shitty and doing cardio in the gym is only half the fun.
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« Reply #14 on: January 28, 2009, 07:00:44 AM »


That's good...that's because almost all of those exercises are focused on core strength training. 



I have a TRX trainer in my basement. I use it once a week with some cardio/HIIT. Great for conditioning and functional strength.

- Will @ BrinkZone.com
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« Reply #15 on: January 29, 2009, 05:47:12 AM »

Week 1 + 2
Week 2/2

Strength session A
Thursday

I watched the instructional DVD again yesterday and so today, i could make some minor improvements like leg stance, range of movement etc.
Training felt really good, i'm really getting used to the exercises that are more unusual as well.


Cardio

Intensity Run No. 2, 10mins warm up, then 2x5mins tempo run at threshold with 5 mins easy pace in between, then 10 mins cool down.
First time i did this, as i had the schooling last week. The improvement in running pays off, this one was very good.
For the 5 mins easy followed by 5 minutes at threshold, i listened to "Miami International" from the 007 Casino Royale soundtrack, a 12min track that gets progressively more aggressive and faster. Perfect!!

Legs are a little sore, first the strength session followed by the running, but nothing i haven't had before.


On a side note, it seems i look totally soft and hold water AFTER running, any explanation for this?? It usually goes away again after some time.

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« Reply #16 on: February 03, 2009, 12:59:07 AM »

Week 1 + 2
Week 2/2

Cardio
Saturday and Sunday

Two more cardio sessions on the weekend.

Saturday was the Tempo Run, with 20 minutes at hard pace, 40 including warm up / cool down.
This time it nearly killed me, lol -- after 20 minutes, i could hardly run anymore so i switched for 10 minutes to the bike, then it got better.

Sunday was the Long Run, 50 minutes at "very easy pace". Again, this was pretty easy.
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« Reply #17 on: February 03, 2009, 01:04:53 AM »

Week 3 + 4
Week 1/2

Strength session A
Monday

The transition time between exercises is reduced from 60 to 50 seconds. All exercises have more reps now, which i felt on the suspended lunge, now 15 reps each side and the single leg squat, 15 reps each side. All the leg exercises in progression was hard with more reps and less break in between, but the best thing was the the core exercises are now in 2 sets, that means double the workout from week 1+2.

My core was sore in the last two weeks, but today it's even worse. I feel it like a lifting belt all around, front, sides, back.

Tonight, i will do the strength session B and some more running.
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« Reply #18 on: February 03, 2009, 10:33:45 AM »

Good work, looks like a fun change-up from the usual gym stuff.  Now you know why the core nazis refer to the transverse abs as "the body's natural weight belt."
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« Reply #19 on: February 04, 2009, 01:00:53 AM »

Good work, looks like a fun change-up from the usual gym stuff.  Now you know why the core nazis refer to the transverse abs as "the body's natural weight belt."

lol @ "core nazis"! They're definitly right with that.
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« Reply #20 on: February 04, 2009, 01:13:24 AM »

Week 3 + 4
Week 1/2

Strength session B
Tuesday

Here again, the transition time between exercises is reduced from 60 to 50 seconds. All exercises have more reps now as well. The Suspended Incline Press is now 15 reps in 2 minutes, and this time i was really in fear that i would face plant myself to the ground. But i managed the 15 reps, last 2 with foot on the ground as well.

The back extension exercise is in 2 sets now, as well as the other core exercises. Especially the last set of the Oblique suspended crunch, 8 reps to each side, was bad.

By now, i started stretching with the TRX as well. After each WO, i stretch my back, chest and arms with the TRX and legs on the ground.

I skipped the Intensity Run I yesterday. I was working as interpreter for a TV journalist sunday and monday, so i was up all day running around in the cold with no recovery on the weekend. After the strength session i was so exhausted i nearly fell asleep...

I will recover some more today and hopefully go back to cardio tomorrow with the Intensity Run II.
Just for a note, Intensity Run I would have been 3x5min hill running with 5min easy in between.
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« Reply #21 on: February 04, 2009, 01:27:36 AM »

Anyone that read my "best bodyweight exercises"-thread might know what i am talking about, to all those who don't, here's the thread:

http://www.getbig.com/boards/index.php?topic=252055.0

I started the 12 week "Military Strength"-training today. The program is set up of two alternating strength units with the TRX-suspension trainer 4 times per week (ABAB) on Mo, Tue, Th and Fr.
Adding to this, there are 4 to 7 running sessions per week, ranging from 45 minutes in easy pace to 1.5h of easy pace and 2 intensity runs per week in HIIT style.

I will try to follow this scheme as exactly as possible, even if i'm a little set to give up giant sets and gym work for the next 12 weeks at least. (except cardio, the guide says beach runs in sand are fine, and i would probably give my left nut to live somewhere near a beach where you can run, so for me it will be threadmill.   Embarrassed )


The strength sets get more difficult every week, rest between sets is reduced, set number get up, but i will add the number in every post for every week or workout i write about.


Do me a favor and keep the thread clean, i know a lot of people here do not like me, but this isn't the place for "post a picture" or "does your wife swallow", ok guys?



in all honesty i wish you luck with your new workout, however it proves i was correct in my assessment of giant sets.

if they were working so well you would never have stopped. Kiss

this looks a bit like gymnastics, with assistance.

we all know the kind of physiques gymnasts have, so for fitness, strength (real), and physique iprovement this looks like a good w/o  Smiley
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« Reply #22 on: February 04, 2009, 01:29:14 AM »

I have a TRX trainer in my basement. I use it once a week with some cardio/HIIT. Great for conditioning and functional strength.

- Will @ BrinkZone.com

hahahahahahaha the kiss of death for the TRX trainer  Grin
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« Reply #23 on: February 04, 2009, 01:36:02 AM »

in all honesty i wish you luck with your new workout, however it proves i was correct in my assessment of giant sets.

if they were working so well you would never have stopped. Kiss

this looks a bit like gymnastics, with assistance.

we all know the kind of physiques gymnasts have, so for fitness, strength (real), and physique iprovement this looks like a good w/o  Smiley

You're an idiot.

I travel a lot and i don't want to miss a workout, that's why i bought the TRX. It came with a 12 week program, and i want to do it right, so i skipped gym work for a few weeks. It's all in the first post.
I will be back to giant sets as soon as possible.

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« Reply #24 on: February 04, 2009, 01:40:09 AM »

You're an idiot.

I travel a lot and i don't want to miss a workout, that's why i bought the TRX. It came with a 12 week program, and i want to do it right, so i skipped gym work for a few weeks. It's all in the first post.
I will be back to giant sets as soon as possible.



no need to go on the offensive dk.

so they don't have gyms in the countries you travel to ?

where exactly are these places ?



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