HERO HERO Suspension Training Build Amazing relative strength with one of the most versatile training tools in the world!
When we first announced the development of the
WorkouT ,
we
were inundated with emails asking—and in some cases demanding —that we also develop some sort of training program utilizing the TRX or some other suspension apparatus. Thankfully, we were way ahead of you—because both of your authors routinely use the TRX in our own training. We love the way it allows you to use your own bodyweight in new and challenging planes, and the unique core stimulation you can achieve with nearly any exercise. And, when looking at the
WorkouT as
a whole, we instantly
thought it made sense to include such a program as an add-on for the Hyper Drive Package —because it s not hard to see how suspension training and !
could be linked. You see, from our perspective, there s a very obvious connection; and by that, !
we mean there s one super hero who uses such training in his everyday crime !
fighting: none other than your friendly neighborhood Spiderman, of course! Oh, sure,
like Batman, Robin, and Daredevil all swing from
ropes or grappling hooks from time to time, but—let s face it—suspension !
training is how Spidey gets around town! HERO Suspension
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With the wall-crawler firmly in mind as our inspiration, it wasn t too difficult to !
understand the type of program we needed to write for this phase. You see, Spiderman is the
best known for his combined, speed, agility,
flexibility, and strength-to-bodyweight ratio. In addition to the ability to shoot web and crawl up the side of buildings, he has the ultimate streamlined athletic physique that uses every ounce of muscle mass to its fullest degree. In fact, when many people describe wanting an athletic body, they are talking about one very similar to Spiderman s; ripped and proportionate muscles that fit !
perfectly into “normal” clothes and that drop jaws when the shirt comes off (or when wearing a skintight red costume, if you re into that sort of thing). Such a !
body is also one that functions as an all-around athlete, capable of sprinting, jumping, throwing, and going head-to-head with the big guys. Unlike some of our other
that depend mostly on mass and
strength, Spiderman can stay covert in street clothes, but is unbelievably capable of getting the job done through executing all kinds of superhumanly athletic tricks that d make the Olympic Russian gymnast training center look like a three-year!
old s birthday party on a playground. !
Taking that a bit further, it s surely no accident that the similarity between !
Spiderman s hard and compact body bares a striking resemblance to the coveted !
gymnasts . !
Gymnasts—and anyone who uses suspension training—seek to develop extreme control their own bodyweight; and that ability is paramount to their success. Whether it s performing on the rings at the Olympic games or swinging through !
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the City on webbing, it s only fitting that we will be using the TRX Suspension !
system to develop in this workout phase. The TRX Suspension system relies on your using your own bodyweight as resistance and changing angles in order to increase the resistance. One of the great things about the TRX is it s ability to travel pretty much anywhere, which !
makes this phase an ideal one to break out when travelling anyplace that might not have a gym. As mentioned earlier, the core musculature is involved to a much greater degree when using the TRX than typical resistance exercises and in addition we will be focusing on building up the cardiovascular system, local muscular endurance, and explosiveness through manipulation of your own bodyweight. These workouts are difficult, but extremely effective. After the completion of this module, you will notice that in addition to having increased muscle strength and strength endurance, you ll also be considerably !
more balanced. Further to that, most people will immediately notice and increase in efficiency in bodyweight exercises such as pull-ups and inverted rows Note on Tempo: Exercises should be down in a controlled and steady manner unless tempo is otherwise noted, as in Workout Four.
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How to use
HERO
Module
the
Suspension Training module,
as mentioned, was created
at the request of a number of our readers—and, truthfully, this module was developed after the rest of the program. Given that, and given also that we know a good number of our readers don t !
necessarily have access to a TRX or other suspension training apparatus, it seemed obvious to include the module NOT as part of the main program, but as an add-on. That left us with the question of how and when to use it. Thankfully, we had the presence of mind to ask ourselves that question before we designed the module! What we determined was that the
Suspension Training module
would be most effective if we designed it in a way that would allow it to be used in multiple ways. To that, the most simple of these is to simply use the module after you complete the main program. This would extend the total training program to 14 weeks, and give you extra workouts. The second way is to use these workouts in place of your schedule workouts if you have to travel or simply can t make it to the gym. This also applies to people !
who just love the TRX, and simply can t go a week without using it! !
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The third way to use the
Suspension Training module
is the
one that we think has the most merit—and that is, as an “overlay.” That is, once you ve been through the main program without alterations, you can !
use the
Suspension Training module
in place of the Phase
Two workouts during either a repeat of the program, OR during any of the
modified schedules provided at the end of the training manual. Finally, you may also use ANY of the workouts from the Suspension Training module
Female Workout
in place of any of the workouts from either
Training manual
or Phase Four of the the
manual—with the caveat that you may NOT use these workouts
more than THREE TIMES per week. Ultimately, as we mentioned in the training manual, there are countless ways to make alterations—and we encourage you to make them in order to continue using the program in a way that is both effective and exciting for you. However, we simply require that you go through the program at least once without alterations before you begin to make tweaks.
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HERO Suspension Training WORKOUT ONE TRX/Bodyweight Workout
This workout is essentially performed as a circuit (or a giant set), repeated for a total of 5 times—each of these with descending reps and rest periods. Perform each exercise for 14 reps , then rest 45 sec ; immediately perform 12 reps of each exercise, then rest 40 sec ; immediately perform 10 reps of each exercise, then rest 30 sec ; immediately perform 8 reps of each exercise, then rest 25 sec ; immediately perform 6 reps of each exercise, then rest 20 sec ; immediately perform 4 reps of each exercise. A1) Spiderman Pushup A2) TRX Triceps Extension (overhead) A3) TRX Single-Leg Squat A4) TRX Squat Jump A5) TRX Low Row (elbows in) A6) TRX High Bicep Curl A7) TRX Suspended Crunch A8) TRX Fallout
When you have completed the Giant Set, rest 2-3 minutes, and finish off the workout by performing a plank for 60-90 seconds.
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Training
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HERO Suspension Training WORKOUT Two TRX Workout with Timed Sets This workout is split up into two circuits: A and B. Each of these will be performed for a total of 4 sets . For the FIRST set, each exercise will be performed for 45 seconds ; for the SECOND set, each exercise will be performed for 30 seconds ; for the THIRD set, each exercise will be performed for 15 seconds ; for the FOURTH set, each exercise will be performed for 10 seconds .
A1) TRX Atomic Pushup A2) Alternating Reverse Lunges (bodyweight) A3) Close Grip Pushup (on ground) A4) TRX Squat Jump Perform A1-A4 sequentially, with NO rest in between exercises. After your first set, rest 75 seconds; after your second set, rest 60 seconds; after your third set, rest 30 seconds; after your fourth set, rest 20 seconds, then proceed immediately to circuit B. B1) TRX Inverted Row B2) Bodyweight Squat B3) TRX “W” Face Pull (Wrists Cocked) B4) TRX Jump Lunge Perform B1-B4 sequentially, with NO rest in between exercises. After your first set, rest 90 seconds; after your second set, rest 60 seconds; after your third set, rest 30 seconds; after your fourth set, rest 20 seconds, then finish the workout by performing a plank for 60 seconds.
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HERO Suspension Training WORKOUT THREE TRX Workout with Non-Competing Super Sets (7x7x7) Perform A1-A7 sequentially, with NO rest between exercises, for 7 reps per exercise. Upon completing the circuit, rest 60-90 seconds and repeat. This circuit is to be completed a total of 7 times . A1) Underhand TRX Low Row (elbows in) A2) Alternating 1-Leg Squat Jump A3) TRX Atomic Oblique Push-Up A4) TRX Pike A5) TRX Speed Skater Jumps A6) TRX Clock pushup A7) TRX “Y” As you go through the workout, try to keep rest at 60 seconds or below between circuits, at least for the early circuits. As you fatigue, you may increase rest between circuits, up to 90 seconds.
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HERO Suspension Training WORKOUT Four TRX Tempo-Focuses Workout Perform A1-A3 sequentially, resting 5-10 seconds between exercises and 30 seconds between circuits. Each exercise will be performed for 12 reps, with a tempo of 3011.
A1) TRX Crossing Balance Lunge A2) TRX High Row A3) TRX Body Saw Perform this circuit a total of 4 times; after your last circuit, rest 45 seconds and proceed to circuit B. Perform B1-B3 sequentially, resting 5-10 seconds between exercises and 30 seconds between circuits. Each exercise will be performed for 10 reps, with a tempo of 3011.
B1) TRX Balance Lunge B2) TRX Suspended Pushup B3) TRX Suspended Side Plank w/Hip Drop Perform this circuit a total of 5 times; after your last circuit, rest 60 seconds and proceed to circuit C. Perform C1-C3 sequentially, resting 5-10 seconds between exercises and 30 seconds between circuits. Each exercise will be performed for 12 reps, with a tempo of 3011.
C1) TRX “T” (Rear Delt Fly) C2) TRX “I” (Delt Fly) C3) TRX “W Perform this circuit a total of 3 times.
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HERO HERO
Training Schedule the
(weeks 1 & 2)
Workout
, Week One
HERO Day
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Training
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