SUPERHERO Suspension Training Manual

John Romaniello & Matt McGorry

HERO Suspension Training www.romanFitnessSytems.com

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 itʼs not hard to see how suspension training and

could be linked.

You see, from our perspective, thereʼs a very obvious connection; and by that,

we mean thereʼs 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—letʼs face it—suspension

training is how Spidey gets around town!


With the wall-crawler firmly in mind as our inspiration, it wasnʼt 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 Spidermanʼs; 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 youʼre 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

thatʼd make the Olympic Russian gymnast training center look like a three-year-

oldʼs birthday party on a playground.

Taking that a bit further, itʼs surely no accident that the similarity between

Spidermanʼs hard and compact body bares a striking resemblance to the coveted

gymnastsʼ.

Gymnasts—and anyone who uses suspension training—seek to develop

extreme control their own bodyweight; and that ability is paramount to their

success.

Whether itʼs performing on the rings at the Olympic games or swinging through


the City on webbing, itʼs 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 itʼs 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, youʼll 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.


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 donʼt

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 canʼt make it to the gym. This also applies to people

who just love the TRX, and simply canʼt go a week without using it!


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 youʼve 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 in place of any of the workouts from either

Female Training manual or Phase Four of the the

Workout 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.


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.



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.



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.



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.


HERO

HERO

Training Schedule (weeks 1 & 2)

the Workout

HERO , Week One Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Activity Workout One OFF Workout Two OFF Workout Three OFF OFF

the Workout HERO , Week Two

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Activity Workout Four OFF Workout One OFF Workout Two OFF OFF

SUPERHERO Suspension Training Manual

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