TRX/Suspension Training, Strength for Marathon, Triathlon, Cycling or General Strength Phase 2

Average Weekly Training Hours 02:18
Training Load By Week
Average Weekly Training Hours 02:18
Training Load By Week

CertsOverview: This training plan is designed to be completed with TRX or Suspension Trainers after Phase 1 or if you are experienced with TRX. The program is designed for individuals that are looking to learn the TRX/Suspension Training system. This plan can be incorporated with any endurance training program or stand-alone plan and is good for either in season or out of season. Goals of this program: Strength Development, Mobility, and Core Stability.

href="http://www.TheTrainingPlanSource.com">www.TheTrainingPlanSource.com 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:30:00
6.3TSS
TRX Phase 2 W1 D1

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up:
10 Minute Run

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes https://youtu.be/5rZPflJcyyI

Strength:
TRX Push Ups 4 Failure
TRX Single Arm Row 4 Failure
https://youtu.be/oUljFPs1uwE
TRX Plank to Pikes 4 15sec-1min
https://youtu.be/hplnlbp8xv8
TRX Chest Fly 4 Failure
https://youtu.be/W4wMrr2_sS4
TRX Inverted Row 4 Failure
https://youtu.be/GVj71s6oifg
TRX Side Planks w tucks 4 15sec-1min
https://youtu.be/XCnrOTJwuKs
TRX Tricep Press 4 Failure
https://youtu.be/kgKFEE0iTcA
TRX Bicep Curls 4 Failure
https://youtu.be/1myMM8lGMUk

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Sample Day 3
0:30:00
6.3TSS
TRX Phase 2 W1 D2

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:
10 Minute Run
Piriformis Rolling 3sets of 2-3 minutes https://youtu.be/1L5Jtuzxmf4
IT-Band Rolling 3 set of 2-3 minutes
https://youtu.be/5rZPflJcyyI

Strength:
TRX Rear Foot Elevated Squat 4x15EL
https://youtu.be/59iBlu8puXw
TRX Single Leg RDL 4x15EL
https://youtu.be/z0s21dvuVgE
TRX Planks w Abductions 4x15
https://youtu.be/TXLuvQ74vp8
TRX Single Leg Squat 5x15
https://youtu.be/mHu59ZT7lU0
TRX Single Leg Hamstring Curls 4x15
https://youtu.be/PU3bc0dg7uk
TRX Mountain Climbers 4x15 EL
https://youtu.be/-3aRBG4lero
TRX Reverse Mountain Climbers 4x15 EL
https://youtu.be/zoHk3Dy9PGc
TRX Glute Bridge 4x15sec-1min
https://youtu.be/mO0DTkRQR9M

After Strength Mobility
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way.

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30-1 minute then repeat**

Sample Day 5
0:30:00
6.3TSS
TRX Phase 2 W1 D3

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:
10 Minute Run
Adductor Rolling 3sets of 2-3 minutes
https://youtu.be/2EhfQn_1O3c
Quad Rolling 3 set of 2-3 minutes
https://youtu.be/-76-II5UQME

Strength:
3 way lunge (No TRX) 4x5EL
https://youtu.be/MU_CipzeoZs
TRX Clock Press 4xFailure
https://youtu.be/i6PImTdEB80
TRX Inverted Row 4x10
https://youtu.be/GVj71s6oifg
TRX Atomic Push-Ups(pikes to push-ups) 4x15
https://youtu.be/hplnlbp8xv8
TRX Lunge 4x15EL
https://youtu.be/Xq35wklar5Q
TRX T's to Ys 4x15each move
https://youtu.be/h0pQhoLjIVQ
TRX RDL's 4x10 FB
https://youtu.be/z0s21dvuVgE
TRX Single Leg Hamstring Curls 4x15EL
https://youtu.be/PU3bc0dg7uk

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way. FB stands for forward and back

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30-1 minute then repeat**

Sample Day 8
0:30:00
6.3TSS
TRX Phase 2 W2 D1

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up:
10 Minute Run

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes https://youtu.be/5rZPflJcyyI

Strength:
TRX Push Ups 5xFailure
TRX Single Arm Row 5xFailure
https://youtu.be/oUljFPs1uwE
TRX Plank to Pikes 5x15sec-1min
https://youtu.be/hplnlbp8xv8
TRX Chest Fly 5xFailure
https://youtu.be/W4wMrr2_sS4
TRX Inverted Row 5xFailure
https://youtu.be/GVj71s6oifg
TRX Side Planks w tucks 5x15sec-1min
https://youtu.be/XCnrOTJwuKs
TRX Tricep Press 5xFailure
https://youtu.be/kgKFEE0iTcA
TRX Bicep Curls 5xFailure
https://youtu.be/1myMM8lGMUk

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Sample Day 10
0:30:00
6.3TSS
TRX Phase 2 W2 D2

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:
10 Minute Run
Piriformis Rolling 3sets of 2-3 minutes https://youtu.be/1L5Jtuzxmf4
IT-Band Rolling 3 set of 2-3 minutes
https://youtu.be/5rZPflJcyyI

Strength:
TRX Rear Foot Elevated Squat 4x15EL
https://youtu.be/59iBlu8puXw
TRX Single Leg RDL 4x15EL
https://youtu.be/z0s21dvuVgE
TRX Planks w Abductions 4x15
https://youtu.be/TXLuvQ74vp8
TRX Curtsy to Lateral Lunge 5x15
https://youtu.be/zVYIa83Nu0c
TRX Single Leg Hamstring Curls 4x15
https://youtu.be/PU3bc0dg7uk
TRX Mountain Climbers 4x15 EL
https://youtu.be/-3aRBG4lero
TRX Reverse Mountain Climbers 4x15 EL
https://youtu.be/zoHk3Dy9PGc
TRX Glute Bridge 4x15sec-1min
https://youtu.be/mO0DTkRQR9M

After Strength Mobility
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way.

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30-1 minute then repeat**

Sample Day 12
0:30:00
6.3TSS
TRX Phase 2 W2 D3

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up/Mobility:
10 Minute Run
Adductor Rolling 3sets of 2-3 minutes
https://youtu.be/2EhfQn_1O3c
Quad Rolling 3 set of 2-3 minutes
https://youtu.be/-76-II5UQME

Strength:
3 way lunge (No TRX) 5x5EL
https://youtu.be/MU_CipzeoZs
TRX Clock Press 5xFailure
https://youtu.be/i6PImTdEB80
TRX Inverted Row 5x10
https://youtu.be/GVj71s6oifg
TRX Atomic Push-Ups(pikes to push-ups) 5x15
https://youtu.be/hplnlbp8xv8
TRX Lunge 5x15EL
https://youtu.be/Xq35wklar5Q
TRX T's to Ys 5x15each move
https://youtu.be/h0pQhoLjIVQ
TRX RDL's 5x10 FB
https://youtu.be/z0s21dvuVgE
TRX Single Leg Hamstring Curls 5x15EL
https://youtu.be/PU3bc0dg7uk

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

Workout Notes: Failure means doing as many reps as possible. EW stands for each way. FB stands for forward and back

**Complete this workout as a circuit, in order, do set 1 of each exercise with little to know rest in between, rest 30-1 minute then repeat**

Sample Day 15
0:30:00
6.3TSS
TRX Phase 2 W3 D1

SESSION GOALS: Build On Dynamic Stability/ Increase Mobility/Increase Strength

Warm-Up:
10 Minute Run

Mobility:
Calf Lax Ball Rolling 3sets of 2-3 minutes https://youtu.be/FKI41gwGQik
IT-Band Rolling 3 set of 2-3 minutes https://youtu.be/5rZPflJcyyI

Strength:
TRX Spider Man Push Ups 5xFailure
TRX Single Arm Row 5xFailure
https://youtu.be/oUljFPs1uwE
TRX Plank to Pikes 5x15sec-1min
https://youtu.be/hplnlbp8xv8
TRX Chest Fly 5xFailure
https://youtu.be/W4wMrr2_sS4
TRX Inverted Row 5xFailure
https://youtu.be/GVj71s6oifg
TRX Side Planks w tucks 5x15sec-1min
https://youtu.be/XCnrOTJwuKs
TRX Tricep Press 5xFailure
https://youtu.be/kgKFEE0iTcA
TRX Bicep Curls 5xFailure
https://youtu.be/1myMM8lGMUk

After Strength Mobility:
Bretzel 5 minutes
https://youtu.be/AEvhRExZIzo

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Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.