TRX/Suspension Training, Strength For Marathon, Triathlon, Cycling, or General Strength Phase 1 & 2

Author

The Training Plan Source Powered By IREP Athletics

All plans by this Coach

Length

12 Weeks

Typical Week

3 Strength, 3 Other

Longest Workout

0:30 hrs

Plan Specs

beginner intermediate strength

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Summary

CertsOverview: This training Phase 1 and 2 plan is designed to be completed with TRX or Suspension Trainers. The program is designed for individuals that are just beginning to incorporate strength into their daily routine, looking to learn the TRX/Suspension Training. 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.

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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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:16
Training Load By Week
Average Weekly Training Hours: 02:16
Average Weekly Breakdown

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

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.

Back to Plan Details

Sample Day 1

0:30:00
6.3TSS
TRX Phase 1 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 2 Failure
TRX Low Row 2 Failure
https://youtu.be/xqvhZzkfvjY
TRX Plank 2 15sec-1min
https://youtu.be/roru2M4cqJ4
TRX Chest Fly 2 Failure
https://youtu.be/W4wMrr2_sS4
TRX Inverted Row 2 Failure
https://youtu.be/GVj71s6oifg
TRX Side Planks 2 15sec-1min
https://youtu.be/XCnrOTJwuKs
TRX Tricep Press 2 Failure
https://youtu.be/kgKFEE0iTcA
TRX Bicep Curls 2 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 1 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 2x15EL
https://youtu.be/59iBlu8puXw
TRX Single Leg RDL 2x15EL
https://youtu.be/z0s21dvuVgE
TRX Pikes 2x15
https://youtu.be/hplnlbp8xv8
TRX Single Leg Squat 2x15
https://youtu.be/mHu59ZT7lU0
TRX Hamstring Curls 2x15
https://youtu.be/PU3bc0dg7uk
TRX Mountain Climbers 2x15 EL
https://youtu.be/-3aRBG4lero
TRX Reverse Mountain Climbers 2x15 EL
https://youtu.be/zoHk3Dy9PGc
TRX Side Planks 2x15sec-1min
https://youtu.be/XCnrOTJwuKs

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 1 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) 2x5EL
https://youtu.be/MU_CipzeoZs
TRX Chest Press 2xFailure
https://youtu.be/tRb6JkdSP_4
TRX Inverted Row 2x10
https://youtu.be/GVj71s6oifg
TRX Atomic Push-Ups(pikes to push-ups) 2x15
https://youtu.be/hplnlbp8xv8
TRX Rear foot elevated Lunge 2x15EL
https://youtu.be/59iBlu8puXw
TRX T's to Ys 2x15each move
https://youtu.be/h0pQhoLjIVQ
TRX RDL's 2x10 FB
https://youtu.be/z0s21dvuVgE
TRX Single Leg Hamstring Curls 2x15EL
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 1 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 3xFailure
TRX Low Row 3xFailure
https://youtu.be/xqvhZzkfvjY
TRX Plank 3x15sec-1min
https://youtu.be/roru2M4cqJ4
TRX Chest Fly 3xFailure
https://youtu.be/W4wMrr2_sS4
TRX Inverted Row 3xFailure
https://youtu.be/GVj71s6oifg
TRX Side Planks 3x15sec-1min
https://youtu.be/XCnrOTJwuKs
TRX Tricep Press 3xFailure
https://youtu.be/kgKFEE0iTcA
TRX Bicep Curls 3xFailure
https://youtu.be/1myMM8lGMUk

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

Sample Day 10

0:30:00
6.3TSS
TRX Phase 1 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 3x15EL
https://youtu.be/59iBlu8puXw
TRX Single Leg RDL 3x15EL
https://youtu.be/z0s21dvuVgE
TRX Pikes 3x15
https://youtu.be/hplnlbp8xv8
TRX Single Leg Squat 3x15
https://youtu.be/mHu59ZT7lU0
TRX Hamstring Curls 3x15
https://youtu.be/PU3bc0dg7uk
TRX Mountain Climbers 3x15 EL
https://youtu.be/-3aRBG4lero
TRX Reverse Mountain Climbers 3x15 EL
https://youtu.be/zoHk3Dy9PGc
TRX Side Planks 3x15sec-1min
https://youtu.be/XCnrOTJwuKs

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 1 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) 3x5EL
https://youtu.be/MU_CipzeoZs
TRX Chest Press 3xFailure
https://youtu.be/tRb6JkdSP_4
TRX Inverted Row 3x10
https://youtu.be/GVj71s6oifg
TRX Atomic Push-Ups(pikes to push-ups) 3x15
https://youtu.be/hplnlbp8xv8
TRX Rear foot elevated Lunge 3x15EL
https://youtu.be/59iBlu8puXw
TRX T's to Ys 3x15each move
https://youtu.be/h0pQhoLjIVQ
TRX RDL's 3x10 FB
https://youtu.be/z0s21dvuVgE
TRX Single Leg Hamstring Curls 3x15EL
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 1 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 Push Ups 4xFailure
TRX Low Row 4xFailure
https://youtu.be/xqvhZzkfvjY
TRX Plank 4x15sec-1min
https://youtu.be/roru2M4cqJ4
TRX Chest Fly 4xFailure
https://youtu.be/W4wMrr2_sS4
TRX Inverted Row 4xFailure
https://youtu.be/GVj71s6oifg
TRX Side Planks 4x15sec-1min
https://youtu.be/XCnrOTJwuKs
TRX Tricep Press 4xFailure
https://youtu.be/kgKFEE0iTcA
TRX Bicep Curls 4xFailure
https://youtu.be/1myMM8lGMUk

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

TRX/Suspension Training, Strength For Marathon, Triathlon, Cycling, or General Strength Phase 1 & 2

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