TRX Training Program for FitGuana
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Transcript of TRX Training Program for FitGuana
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7/25/2019 TRX Training Program for FitGuana
1/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
How to get started
Before you get started, familiarize yourself with the suspension trainer. Learn
how to manipulate the exercises and your body to increase or decrease
difficulty. Use the exercise videos on my website to learn the correct form.
1
Week 1-3
GENERAL TRAINING
8-12 REPS PER SET
TAKE YOUR TIME WITHYOUR REPS
3 SETS PER EXERCISE
ALTERNATE WITH THEOTHER MUSCLE
45SEC - 1MIN BREAKS
IN BETWEEN
Make sure you
learn the exercises
first and have
proper form.
BLOCK 1
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WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
A few key point to remember:
1. If an exercise is too hard, modify to make it easier. If you cant
modify the specific exercise, make sure you substitute for an
easier exercise OF THE SAME MUSCLE GROUP.
2. Above anything else, make sure the form is correct. More reps
with lousy form is useless and will get you hurt. Do it right,
even if it means you have to do less reps or more breaks.
3. Get your nutrition right. In your program, you can download
the nutrition guidance sheet. This manual is to give you
guidance. You do not receive meal plans simply because they
dont work for everyone. I want you to create a lifestyle for
yourself but following certain guidelines. Meal plans are not a
long term solution and diets never work long term either.
4. The TRX is a fantastic tool but you are more than welcome to
add some other types of training to your week. The program islimited to 4 workouts/week since most people cannot make
much more time available. If possible, add some cardio
training to your routine, such as walking, jogging, cycling, etc.
Yoga classes are also a great restorative activity. Always make
sure you have 1-2 full rest days every week.
5. Warm up and stretch! To avoid injuries or aches, warm up
slightly before your workout and finish with 5-10 minutes of
stretching. This prevents injuries and makes you recover
better.
2
Repeat for 3
weeks.
It takes your body a while
before it adjusts to a new
stimulus. That is why we
repeat this block for 3
weeks. After that period,
you have gotten used to it
and you are ready for
other variations in your
program (block 2).
http://www.trainervanacker.com/ -
7/25/2019 TRX Training Program for FitGuana
3/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
Block 1 breakdown.
3
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WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
4
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7/25/2019 TRX Training Program for FitGuana
5/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
How to get started
Before you get started, familiarize yourself with the suspension trainer. Learn
how to manipulate the (especially newer) exercises and your body to increase
or decrease difficulty. Use the exercise videos on my website to learn the
correct form.
1
Week 4-6
SLOW NEGATIVE
REPS10 REPS PER SET
4 SECOND NEGATIVEPHASES
3 SETS PER EXERCISE
ALTERNATE WITH THEOTHER MUSCLE
45SEC - 1MIN BREAKS
IN BETWEEN
Make sure you
learn the exercises
first and have
proper form.
BLOCK 2
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7/25/2019 TRX Training Program for FitGuana
6/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
A few key point to remember:
1. If an exercise is too hard, modify to make it easier. If you cant
modify the specific exercise, make sure you substitute for an
easier exercise OF THE SAME MUSCLE GROUP.
2. Above anything else, make sure the form is correct. That is
even more important now that we have made things more
difficult with slow negative reps. More reps with lousy form is
useless and will get you hurt. Do it right, even if it means you
have to do less reps or more breaks.
3. Get your nutrition right. In your program, you can download
the nutrition guidance sheet. This manual is to give you
guidance. You do not receive meal plans simply because they
dont work for everyone. I want you to create a lifestyle for
yourself but following certain guidelines. Meal plans are not along term solution and diets never work long term either.
4. The TRX is a fantastic tool but you are more than welcome to
add some other types of training to your week. The program is
limited to 4 workouts/week since most people cannot make
much more time available. If possible, add some cardio
training to your routine, such as walking, jogging, cycling, etc.
Yoga classes are also a great restorative activity. Always make
sure you have 1-2 full rest days every week.
5. Warm up and stretch! To avoid injuries or aches, warm upslightly before your workout and finish with 5-10 minutes of
stretching. This prevents injuries and makes you recover
better.
WHAT IS A NEGATIVE REPETITION?
A negative rep applies to the eccentric phase of an exercise. It is
the part of the exercise when the muscle is lengthening. In most
cases, its the part of the exercise in which you go with gravity. For
example, the downwards part of a squat, bicep curl, crunch etc.
You basically have to contract the muscle to slowly let it return toits long state. You slow it down by contraction, that is why it is
such an effective training method.
2
Repeat for 3
weeks.
It takes your body a while
before it adjusts to a new
stimulus. That is why we
repeat this block for 3
weeks. After that period,
you have gotten used to it
and you are ready for
other variations in your
program (block 2).
http://www.trainervanacker.com/ -
7/25/2019 TRX Training Program for FitGuana
7/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
Block 2 breakdown.
3
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WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
4
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7/25/2019 TRX Training Program for FitGuana
9/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
How to get started
Before you get started, familiarize yourself with the suspension trainer. Learn
how to manipulate the exercises and your body to increase or decrease
difficulty. Use the exercise videos on my website to learn the correct form.
1
Week 7-9
MUSCLE ENDURANCE
1 MINUTE PER
EXERCISE
3 SETS PER EXERCISE
ALTERNATE WITH THEOTHER MUSCLE
45SEC - 1MIN BREAKS
IN BETWEEN
Make sure you
learn the exercises
first and have
proper form.
BLOCK 3
http://www.trainervanacker.com/ -
7/25/2019 TRX Training Program for FitGuana
10/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
A few key point to remember:
1. If an exercise is too hard, modify to make it easier. If you cant
modify the specific exercise, make sure you substitute for an
easier exercise OF THE SAME MUSCLE GROUP.
2. Above anything else, make sure the form is correct. More reps
with lousy form is useless and will get you hurt. Do it right,
even if it means you have to do less reps or more breaks.
3. Get your nutrition right. In your program, you can download
the nutrition guidance sheet. This manual is to give you
guidance. You do not receive meal plans simply because they
dont work for everyone. I want you to create a lifestyle for
yourself but following certain guidelines. Meal plans are not a
long term solution and diets never work long term either.
4. The TRX is a fantastic tool but you are more than welcome to
add some other types of training to your week. The program islimited to 4 workouts/week since most people cannot make
much more time available. If possible, add some cardio
training to your routine, such as walking, jogging, cycling, etc.
Yoga classes are also a great restorative activity. Always make
sure you have 1-2 full rest days every week.
5. Warm up and stretch! To avoid injuries or aches, warm up
slightly before your workout and finish with 5-10 minutes of
stretching. This prevents injuries and makes you recover
better.
6. Since we are working on muscle endurance, try to get as many
correct reps per set as possible, however do not rush through
them. Quality is much more important then quantity.
2
Repeat for 3
weeks.
It takes your body a while
before it adjusts to a new
stimulus. That is why we
repeat this block for 3
weeks. After that period,
you have gotten used to it
and you are ready for
other variations in your
program (block 2).
http://www.trainervanacker.com/ -
7/25/2019 TRX Training Program for FitGuana
11/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
Block 3 breakdown.
3
http://www.trainervanacker.com/ -
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12/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
4
http://www.trainervanacker.com/ -
7/25/2019 TRX Training Program for FitGuana
13/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
How to get started
Before you get started, familiarize yourself with the suspension trainer. Learn
how to manipulate the (especially newer) exercises and your body to increase
or decrease difficulty. Use the exercise videos on my website to learn the
correct form.
1
Week 10-12
MAXIMUM STRENGTH
AS HEAVY IN
RESISTANCE AS YOUCAN
3 SETS PER EXERCISE
ALTERNATE WITH THEOTHER MUSCLE
1 MINUTE BREAKS IN
BETWEEN
Make sure you
learn the exercises
first and have
proper form.
BLOCK 4
http://www.trainervanacker.com/ -
7/25/2019 TRX Training Program for FitGuana
14/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
A few key point to remember:
1. If an exercise is too hard, modify to make it easier. If you cant
modify the specific exercise, make sure you substitute for an
easier exercise OF THE SAME MUSCLE GROUP.
2. Above anything else, make sure the form is correct. Now more
than ever, that is hugely important. More reps with lousy form
is useless and will get you hurt. Do it right, even if it means
you have to do less reps or more breaks.
3. Get your nutrition right. In your program, you can download
the nutrition guidance sheet. This manual is to give you
guidance. You do not receive meal plans simply because they
dont work for everyone. I want you to create a lifestyle for
yourself but following certain guidelines. Meal plans are not a
long term solution and diets never work long term either.
4. The TRX is a fantastic tool but you are more than welcome to
add some other types of training to your week. The program is
limited to 4 workouts/week since most people cannot make
much more time available. If possible, add some cardio
training to your routine, such as walking, jogging, cycling, etc.
Yoga classes are also a great restorative activity. Always make
sure you have 1-2 full rest days every week.
5. Warm up and stretch! To avoid injuries or aches, warm up
slightly before your workout and finish with 5-10 minutes ofstretching. This prevents injuries and makes you recover
better.
HEAVY REPS
Since we are going heavy on resistance, the amount of repetitions
dont matter as much. The key point is that you go heavy. If you
can perform 10 reps without problem, the intensity is too low. Try
to go heavy and get at least 6 reps. If you need to take some small
breaks to get to 6-8 reps, that is absolutely ok.
2
Repeat for 3
weeks.
It takes your body a while
before it adjusts to a new
stimulus. That is why we
repeat this block for 3
weeks. After that period,
you have gotten used to it
and you are ready for
other variations in your
program (block 2).
http://www.trainervanacker.com/ -
7/25/2019 TRX Training Program for FitGuana
15/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
Block 4 breakdown.
3
http://www.trainervanacker.com/ -
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16/16
WWW.TRAINERVANACKER.COM TRX TRAINING PRO GRAM
4
http://www.trainervanacker.com/