Full-Body/Core Workout of the Week: TRX #5

During the winter months, it is no secret that I like to pull out the weight-room workouts from the powerlifting days and get strong -- even add muscle mass.

Some people prefer to stay lean but would like to build lean muscle mass while getting stronger. For years, I have been a fan of suspension training and usually use it with our high-rep calisthenics phases in the spring and summer.  

This winter, I am adding to the lift cycle and wearing a weight vest with the TRX on some exercises, though there are many that are tough enough without the added weight.

If you do not have access to barbells or prefer not to use them with a standard powerlifting day (squats, deadlifts, power cleans, even bench press), try this routine:

Warm up with a light PT/jog pyramid: We usually do this on a basketball court, but you can try it in any large room or go outdoors in the yard, driveway, etc.

• Run 25 meters, one push-up, one squat
• Run 25 meters, two push-ups, two squats
• Run 25 meters, three push-ups, three squats

Continue going up the pyramid until doing 10 push-ups and 10 squats.

*You also do dynamic stretches for 25 meters, like butt kickers, side steps, high knees, Frankenstein walks or karaoke. Or just run. Once you get to level 10, you do not need to repeat in reverse order. This is a five- to 10-minute warmup that will prepare you for your lifts or other exercises.

Full-body movements with TRX: You will see that these will replicate bending down and lifting something. It will work the legs, upper back, core and arms:

Repeat three times.

• TRX squat/rows 10
• TRX squat/high rows 10
• TRX squat/wide rows 10
• TRX one-legged lunge 10/leg

Upper-body/core exercises: Add in some upper-body exercise with a core focus, and you will see a big difference in the muscles that you did not know you had the following day. These first two exercises have made my back stronger and feel just as I did 20 years ago -- probably healthier.

Repeat three times.

• Pull-ups max (or replace with TRX or dumbbell rows 10)
• TRX atomic push-ups max out
• TRX rollouts 10-15
• TRX biceps curls -10
• TRX triceps extensions/stretches 10

Of course, all of these exercises are more difficult when you add a weight vest. That is really the goal of the winter lift cycle -- to reduce the high repetitions of previous phases and rebuild the joints with lower repetitions and moderate to heavy weight. In the end, you will build muscle.

Keep up the cardio, too: Usually, during the winter phase, we drop it a notch on the long-mile running and resort to more swimming with fins (great leg day) and non-impact cardio options. It is still fine to run, but do not try to peak on your miles during this lift cycle. We typically drop the miles by 50%-75% and do 10-15 miles a week maximum, sometimes less. It just depends on your immediate and near-future goals.

Good luck. Enjoy adding suspension training into your world of weights and/or calisthenics.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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