trx training program for fitguana

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
http://www.trainervanacker.com/


2/16


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).


3/16


Block 1 breakdown.

3


4/16


4


5/16


How to get started


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


45SEC - 1MIN BREAKS

IN BETWEEN

Make sure you

learn the exercises

first and have

proper form.

BLOCK 2


6/16






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.





yourself but following certain guidelines. Meal plans are not along term solution and diets never work long term either.


add some other types of training to your week. The program is

limited to 4 workouts/week since most people cannot make





5. Warm up and stretch! To avoid injuries or aches, warm upslightly before your workout and finish with 5-10 minutes of


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.









program (block 2).


7/16


Block 2 breakdown.

3


8/16


4


9/16


How to get started


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


45SEC - 1MIN BREAKS

IN BETWEEN

Make sure you

learn the exercises

first and have

proper form.

BLOCK 3


10/16






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.








add some other types of training to your week. The program islimited to 4 workouts/week since most people cannot make






slightly before your workout and finish with 5-10 minutes of


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.









program (block 2).


11/16


Block 3 breakdown.

3


12/16


4


13/16


How to get started


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


1 MINUTE BREAKS IN

BETWEEN

Make sure you

learn the exercises

first and have

proper form.

BLOCK 4


14/16






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.








add some other types of training to your week. The program is

limited to 4 workouts/week since most people cannot make






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.









program (block 2).


15/16


Block 4 breakdown.

3


16/16


4

trx training program for fitguana

Documents