Author Topic: TRX Force Military Strength 12 week program log book (Read 88394 times)

DK II · « **Reply #25 on:** February 04, 2009, 12:46:35 AM »

Quote from: Fatpanda on February 04, 2009, 12:40:09 AM

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 ?

Sorry.
I travel mostly to Japan, they have gyms there, but as i have to work, it's not always possible to find a good gym and enough time to commute. So the TRX can be used in the Hotel room, just enough for the 1 hour of spare time i usually have in th evening when working.

Then, i travel a lot in germany, mostly it's small villages with big companies, they either don't have a gym, or the gym sucks, or i don't have the time, see above.
The TRX fits my needs perfectly.
PLUS it's way cheaper than buying month long contracts for three days training. Most german gyms don't accept one-time customers without a PT for insurance reasons.

I have seen a lot of gyms, and normally you get a gym without a squat rack on leg day, a gym with only machines on arm day, a gym with maximum 10kg dumbells on back day and so on.... murphy's law...

This problem gets solved completely with the TRX, plus it's the best ab WO, like i said before.

thewickedtruth · « **Reply #26 on:** February 04, 2009, 07:28:42 PM »

dude how did i miss this? badass to see you get a log up bro! I knew you did work but damn! sick stuff in here from the DK!

DK II · « **Reply #27 on:** February 05, 2009, 02:28:08 AM »

Quote from: thewickedtruth on February 04, 2009, 07:28:42 PM

dude how did i miss this? badass to see you get a log up bro! I knew you did work but damn! sick stuff in here from the DK!

thanks a lot! I hope you stick by.

DK II · « **Reply #28 on:** February 05, 2009, 02:35:00 AM »

Week 3 + 4
Week 1/2

Strength session A
Thursday

After taking off cardio on Tuesday and resting on Wednesday, today's leg/arm/core training felt really good. The transition time and the additional reps really make it demanding for the legs, especially the "Sprinter's start", which is now done in 15 slow reps followed immediatly by 15 fast reps, then the other leg. Brutal.

Arms is now 15 reps each as well, which is still not too demanding, but i go to muscle failure in this one set, trying to make it as hard as possible. I think i will manage with this until week 5, lol...
Btw, the i love the Triceps Press. Amazing exercise, sooooo different from french press and the likes...

The core exercises, now in 2 sets each, are great, and i was still sore from Tuesday. Pheewww.

And then directly after that, off to...

Cardio

Intensity Run II, warm up, 3x5 minutes at threashold, cooldown...
I cut back a little bit on the speed, but this made it feel better. I think i have to cut back a little on the cardio intensity, otherwise i will burn out fast. Like i mentioned before, this isn't a beginner's cardio program, but i am a beginner at running.
Anyways, i burn off some calories and get better at running fast, so it pays off even at lower intensity.

oldtimer1 · « **Reply #29 on:** February 05, 2009, 05:51:08 PM »

Where do you hook up the TRX? At home I can see hooking up an anchor but what do you do when you travel? I can see myself hooking it up to a tree and having a 200lbs branch crash into my head. Does the anchor point have to be a certain height to do all the exercises?

DK II · « **Reply #30 on:** February 06, 2009, 12:27:03 AM »

Quote from: oldtimer1 on February 05, 2009, 05:51:08 PM

Where do you hook up the TRX? At home I can see hooking up an anchor but what do you do when you travel? I can see myself hooking it up to a tree and having a 200lbs branch crash into my head. Does the anchor point have to be a certain height to do all the exercises?

The TRX Force bundle comes with the door anchor, you can put it up on every sturdy door. I use the bedroom door towards the hall.

oldtimer1 · « **Reply #31 on:** February 06, 2009, 03:11:55 PM »

Doctor: What happened to you!!

TRX guy: She heard me grunting and opened the the dam door.

DK II · « **Reply #32 on:** February 07, 2009, 12:03:09 AM »

Quote from: oldtimer1 on February 06, 2009, 03:11:55 PM

Doctor: What happened to you!!

TRX guy: She heard me grunting and opened the the dam door.

Actually it comes with a cool card you can hang on the other side.

Knock before entering! Training in progress!!

DK II · « **Reply #33 on:** February 07, 2009, 12:11:55 AM »

Week 3 + 4
Week 1/2

Strength session B
Friday

My upper body strength goes up, i can now do the handstand push-ups with good stability, again i could do 13 and 2 with feet on the ground. 15 in 2 minutes, really hard but i have a week to go and want to do it at the end of week 4!

The only exercise that isn't really too heavy for me until now is the "Elevated Back Row". 20 reps in 2 minutes is the goal, but i can do them in just over 1 minute.

Other than that, i feel great, i have to say. Each WO in the last 3 weeks was totally demanding, i love the intensity.

jpm101 · « **Reply #34 on:** February 07, 2009, 08:36:12 AM »

If your 28 years old, or younger, I can get you into the Navy SEAL's training camp near San Diego. Only a 6 year enlistment, I believe. Includes free clothes, room and meals (not always hot). Looks like you will be in shape enough for it before long. Good luck.

DK II · « **Reply #35 on:** February 07, 2009, 08:45:36 AM »

LMAO!

DK II · « **Reply #36 on:** February 09, 2009, 01:28:51 AM »

Week 3 + 4
Week 2/2

Strength session A
Monday

Same as last week, no changes. Favorite exercise of today: The side plank with floor taps. 2 sets, 8reps each side. Today, i did these reaaaaaaally slow, because otherwise my legs started swinging from side to side. Feels good, obliques are on fire, lol!

thewickedtruth · « **Reply #37 on:** February 09, 2009, 12:35:10 PM »

say man can you give a little more info on those strap setups? that's very badass and i can see a client base of mine getting alot out of them. Are they heavy duty? How are they standing up to what you're doing to them? Keep it up man..i'm loving this log here. Very different.

DK II · « **Reply #38 on:** February 10, 2009, 12:07:20 AM »

Quote from: thewickedtruth on February 09, 2009, 12:35:10 PM

say man can you give a little more info on those strap setups? that's very badass and i can see a client base of mine getting alot out of them. Are they heavy duty? How are they standing up to what you're doing to them? Keep it up man..i'm loving this log here. Very different.

They are made of very solid material, and it's built to fit military specifications. They give a one year guarantee on it, and because they aim at guys training in Iraq, Afghanistan or generally outdoors, i think they also made it to make up with heat, rain, cold, whatever.
It is of high quality, you can see that in the buckles that are used to shorten the straps, very smooth working but absolutely tight. All the seams are stitched double or triple, or crosswise. I would really think it's hard to destroy the TRX.
It doesn't stretch, even if you hang with full body weight and then do the exercises.

Check out the website for info as well. (http://www.fitnessanywhere.com/military/index.php)

Here are some specifications from the page:

Professional Grade Construction

The TRX was created after years of extensive R&D in the field. Each TRX is created with industrial-quality construction, easy-adjust CAM buckles, club-grade grips with integrated foot cradles for ground-based training.

* 1 ½" industrial-grade nylon webbing. Rated tensile strength to 1,250 lbs
* Sewn with heavy-gauge bonded nylon thread; double-stitched for strength and durability
* Adjustable non-slip CAM buckles rated to 1,250 lbs. each
* Club-grade grips and integrated foot cradles with neoprene padding for comfort and traction
* Sturdy carabineer with locking tooth to ensure safe training for the most demanding users
* Adjusts from 6' to 12' in length to accommodate users of all sizes and abilities
* Weight 1.79 lbs

http://www.fitnessanywhere.com/products/abouttrx.php

DK II · « **Reply #39 on:** February 10, 2009, 01:32:26 AM »

Little note in between trainings: My core muscles are sore as fuck. Yesterdays training with 2 sets of core exercises was good, and the more my core gets stronger and adapts to the level, the more intense i can train.

I literally am sore like a belt around my waist, 360° around. There are muscles i have never felt before, even in the first 3 weeks.

thewickedtruth · « **Reply #40 on:** February 10, 2009, 02:35:21 PM »

after watching hte promo..i'm buying two systems this week

DK II · « **Reply #41 on:** February 11, 2009, 12:57:04 AM »

Quote from: thewickedtruth on February 10, 2009, 02:35:21 PM

after watching hte promo..i'm buying two systems this week

lol, they have a good marketing, no? Jokes aside, the TRX is fucking great. It changes the way you see "fitness" and "strength" a lot.

DK II · « **Reply #42 on:** February 11, 2009, 01:03:34 AM »

Week 3 + 4
Week 2/2

Strength session B
Tuesday

Like above, no changes this week. I slowed the reps a bit on this session as well, but then i was training in the evening yesterday and was pretty tired. My core was fucking sore, so i was sort of forcing myself trough the session, without letting it go at some time though. (If i do something, i do it 100%).

Cardio

Intensity Run I, the one i missed last week. 3x5 mins hill running, with a sore core and sore legs. Damn the guy that thought this training out!!

But after a horrible 50 minutes, i was done and felt great! I went home, had chinese food for dinner, went to bed and felt this deep pain and exhaustion. Woke up a few times at night because my obliques are so sore that it wakes me up when i turn around in my sleep, lol!!

Today i feel great.

I will have a hot bath tonight, and look for some relaxation throughout the day.

DK II · « **Reply #43 on:** February 12, 2009, 06:05:47 AM »

Week 3 + 4
Week 2/2

Strength session A
Thursday

Nothing special today, had a good training.

Cardio

Intensity Run II, 3x5 mins at threshold, 50minutes with warmup/cooldown.
I cut back a little on the speed here, especially in the 5mins easy pace between the speed parts. I think i overestimated myself a bit in the first weeks, which would probably lead to problems in the next weeks.
With cutting back on the speed, i get a better recovery between the parts.

oldtimer1 · « **Reply #44 on:** February 12, 2009, 04:19:27 PM »

How many days are you doing cardio? What type of leg movements can you do with the straps?

NaturalWonder83 · « **Reply #45 on:** February 12, 2009, 07:21:52 PM »

good log donkey
i use the trx a lot-its so hard
the back exercises are killer-i always have to keep myself from swinging all over the place

DK II · « **Reply #46 on:** February 12, 2009, 11:45:03 PM »

Quote from: oldtimer1 on February 12, 2009, 04:19:27 PM

How many days are you doing cardio? What type of leg movements can you do with the straps?

I do 4 days of cardio at the moment. Tue, Thu, Sat, Sun. The program suggests additional cardio on the other days as well except Mon, but that's too much for me.

As for leg movements, i do the suspended lunge, one legged squat, sprinters start and a few exercises for the hamstrings.

Examples:
The lunge:

Hip press:

DK II · « **Reply #47 on:** February 12, 2009, 11:48:33 PM »

Quote from: NaturalWonder83 on February 12, 2009, 07:21:52 PM

good log donkey
i use the trx a lot-its so hard
the back exercises are killer-i always have to keep myself from swinging all over the place

i tend to swing on the side plank with floor taps, the others are ok.

webcake · « **Reply #48 on:** February 13, 2009, 01:00:58 AM »

So DK, are you doing this and regular resistance training?

What do you think of this so far? I think we have a similar set up at our gym i see a trainer use with a client occasionally....

DK II · « **Reply #49 on:** February 13, 2009, 01:20:20 AM »

Quote from: webcke on February 13, 2009, 01:00:58 AM

So DK, are you doing this and regular resistance training?

What do you think of this so far? I think we have a similar set up at our gym i see a trainer use with a client occasionally....

I am doing only the TRX at the moment. 4 strength sessions per week are enough.
So far, i have to say i love it. It's different from weightlifting and is probably not ideal for people that want to build cosmetic muscle if you use it exclusively. It builds up strength and athletic performance a lot.

After the 12 weeks, i will be back in the gym but do a mixture of TRX and gym training. There are a lot of exercises on the TRX i don't want to miss anymore.