Progressive Suspension Trainer Full Body Program Template

Suspended Single Leg Split Squat Suspended Row Suspended Chest Press Suspended Leg Curl Suspended Hyperextension Suspended Jack-knife

Overview

This program involves performing a full body suspension training workout consisting of 6 exercises. It requires a double anchored adjustable length suspension trainer or gymnastic rings since not all exercises can be performed with a single anchored TRXⓇ style suspension trainer. This program is scalable to participants’ level of strength and offers progressive resistances, meaning as the participant becomes stronger, a more challenging variation of the same movement or a slightly more difficult exercise will be performed.

Initially the routine should be performed on 3 nonconsecutive days per week. No more than one session per week should be missed during weeks 1-6. Cardio exercise can be performed on the same days or on alternative days. Begin easily and progressively increase the intensity and duration.

Beginning on Week 7, the suspension training workout can be performed only twice a week, allowing for greater recovery with increasingly intense workouts and the higher training volume (additional workout set).

Eventually, not even the most challenging bodyweight exercises may offer adequate resistance. At which point, a more conventional weight training program will allow for greater progress affording greater exercise variation with more granular progressions.

Sets

All exercises [except (F) Abs]:

  • Set 1 (Warm-up Set): Warm-up exercise: 12-15 reps
  • Perform an easy exercise or variation (approximately half resistance of workout exercise) within the exercise progression list allowing for an easy 12 to 15 reps to be performed.

Workout Set(s): Workout exercise:

  • Perform the exercise or variation which allows for the ideal number of reps to be adequately performed.

Phases

Weeks 1-4 (Conditioning):

  • 1 Warm-up Set, 1 Workout Set
  • Workout Rep Ranges:
  • Prepubescent Children: 10-15 reps, F) Abs: 15-20 Reps
  • Pubescent Children & Adults: up to 8-12 reps, F) Abs: 15-20 Reps

Weeks 5-6 (Initiation of Undulating Resistances)

  • 1 Warm-up Set, 1 Workout Set
  • Alternate between below workout rep ranges every workout:
  • High Rep Day: 11-15 Reps, F) Abs: 20-25 Reps
  • High Resistance Day 6-10 Reps, F) Abs: 10-15 Reps

Weeks 7-8 (Increased Volume)

  • 2 Workout Set
  • High Rep Day: 11-15 Reps, F) Abs: 20-25 Reps
  • High Resistance Day 6-10 Reps, F) Abs: 10-15 Reps

Weeks 9-10 (Increased Intensity):

  • Moderate Rep Day: 2 Workout Set @ 8-12 Reps, F) Abs: 15-20 Reps
  • Very High Resistance Day: 3 Workout Set @ 3-7 Reps, F) Abs: 8-12 reps

Weeks 11-12 (Recovery Phase):

  • High Rep Day: 1 Workout Set @ 11-15 Reps, F) Abs: 20-25 Reps
  • High Resistance Day: 2 Workout Set @ 6-10 Reps, F) Abs: 15-20 Reps

First Workout

  1. Begin with easiest exercise for first session.
    1. Attempt to perform as many repetitions as feels challenging, well short of failure, but only in good form.
  2. Record exercise and number of successful reps performed in good form.
    1. If upper rep range (eg: 12 reps) has not been achieved in good form, keep with same exercise for subsequent workouts until upper rep range has been achieved.
    2. If upper rep range has been achieved or exceeded in good form, next workout, graduate to next more difficult variation of same exercise (eg: higher arm position, lower angled position, etc). Record new variation (eg: arm on chest, 40” bar height) so it will be used for next workout.

Remaining Workouts

  1. Perform Warm-up Exercise, initially first exercise in list, for an easy 12-15 reps.
    1. If the current warm-up exercise becomes too easy to provide an adequate warm-up resistance (less than half the resistance of workout exercise), record a slightly more difficult exercise or variation to be used for warm-up sets for future workouts.
    2. Rest for a few minutes
  2. Perform Workout Exercise
    1. Attempt to perform as many reps as feels challenging in good form, but no more than one repetition short of failure.
      1. Record number of successful repetitions performed in good form for current workout exercise or exercise variation.
        1. If upper rep range has not been achieved in good form, keep with same exercise for subsequent workouts until upper rep range has been achieved.
        2. If upper rep range has been achieved or exceeded in good form, graduate to next more difficult variation of same exercise (eg: higher arm position, lower angled position, etc) or if no greater exercise variation is available, perform next exercise listed within the respective progression list. Record new exercise or variation so it will be used for next workout.

Exercise Progressions

(A) Leg Push:

  • Suspended Squats
    • Suitable for warm-up for beginner or intermediate trainees.
    • Can be used for workout for very deconditioned individuals who cannot perform a full upright bodyweight squat for minimum number of reps.
    • If needed, begin in a more reclined position and progressively position body in a more upright position as strength increases.
    • Either record strap length with foot in set position or record foot position with strap positioned at set length.
    • Each time progress is made, record new foot position slightly further back or strap length slightly shorter.
  • Suspended Self-assisted Single Leg Split Squat
    • Assist movement with by pulling up as needed.
    • Decrease assistance as strength increases.
  • Suspended Single Leg Split Squat
    • Squat down lower as strength increases.
  • Suspended Single Leg Squat
    • Begin in a more reclined position and progressively position body in a more upright position as strength increases.
    • Either record strap length with foot in set position or record foot position with strap positioned at set length.
    • Each time progress is made, record new foot position slightly further back or strap length slightly shorter.

(B) Upper Body Pull:

(C) Upper Body Push:

  • Suspended Chest Press
    • Movement can be made more challenging by angling body back horizontally at the bottom position.
    • Record length of straps and foot position.
  • Suspended Self-assisted Chest Dip
    • Use duel anchored suspension trainer, gymnastics rings, or parallel bars.
    • Assist movement by relaxing lower body or pushing slightly with legs as needed.
    • Decrease assistance as strength increases.
  • Suspended Chest Dip
    • Use duel anchored suspension trainer, gymnastics rings, or parallel bars.
  • Suspended Fly
    • Movement can be made more challenging by angling body back horizontally at the bottom position.
    • Record length of straps and foot position.
    • Since this exercises does not involve elbow extension, add Suspended Triceps Extension as an additional exercise.

(D) Hamstrings:

(E) Low Back:

  • Suspended Pull Through
    • Movement can be made harder for Low Back and Hamstrings, yet easier for Abdominals and Hip Flexors by positioning body closer under anchor of suspension trainer.
    • Record length of straps and position relative to hanging suspension trainer.
  • Suspended Hyperextension
    • Exercise can be made more challenging by placing feet more forward, thereby angling body back at initiation of movement.
    • Record length of straps and foot position.

(F) Abs / Hip Flexors:

  • Suspended Pull Through
    • Movement can be made harder for Low Back and Hamstrings, yet easier for Abdominals and Hip Flexors by positioning body closer under anchor of suspension trainer.
    • Record length of straps and position relative to hanging suspension trainer.
  • Suspended Jack-knife
    • Movement can be made more challenging by positioning body further forward, away horizontally from anchor of suspension trainer.
    • Record length of straps and position relative to hanging suspension trainer.
  • Suspended Jack-knife Pike
    • Movement can be made more challenging by positioning body further forward, away horizontally from anchor of suspension trainer.
    • Record length of straps and position relative to hanging suspension trainer.

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