Fitness Training with TRX!

It was one of those demanding days where I had more work to do than time available to complete it. A few hours later, I was finally finished with my task list and ready to dash from the office. I glanced at my watch and realized that I had no time to drive to the gym. Fortunately, near my desk stood several fitness items that Stephanie and I were testing for potential Fitness Field Kit (FITKIT) additions for future Operation Fit to Fight missions. It was the perfect opportunity to try something new and to share the information with GX readers all over the world! For this issue, I grabbed the TRX , a body weight suspension training system.

A FITKIT is a small bag that includes a few pieces of exercise equipment with quick and easy-to-use instructions, all on weatherproof workout cards. A FITKIT is designed to be used anywhere, such as outside, at the gym, or at home. If the exercise equipment cannot fit in a small bag, it won’t be considered for our FITKIT.

In this fitness blog, and also on www.NATIONALGUARD.com/fitness, we will be highlighting a 40-minute workout using the TRX Suspension Trainer™. Created by a former Navy SEAL, Randy Hetrick, the TRX Suspension Trainer™ is a great way to engage multiple muscles in every exercise!

Hope you like the workout as much as Stephanie and I did! HOOAH!

SSG Ken Weichert

Aerobics: Example: Running in place; Side-Straddle-Hops “Jumping Jacks”; High Steps/Knees (5 Minutes)

Stretching (5 Minutes)

Muscle Target Phase One: Upper Body and Core Half Sit-ups (Crunches

START: Lay down on your back with both legs together and bent 90 degrees at your knees. Place your heels on the ground and point your toes upward. Interlock your fingers and place your hands behind your head.

ACTIONS: Tighten your abdominal muscles and raise your upper body until your shoulder blades come off of the ground and return to the start position. Continue until your goal is reached.

WARNING: Do not pull on your neck with your hands. Keep your elbows wide and your chin pointing toward the sky during the entire exercise.

Basic: 1-30 repetitions

Intermediate: 31-60 repetitions

Advanced: 61-90 repetitions

START: Lengthen the TRX until the foot cradles are 8-12 inches off the ground. Place your feet into the foot cradles, toes down, and feet under the anchor point. Assume a normal-grip push-up position by balancing your body on your hands with your back forming a straight line, hands directly under your shoulders. Look forward and keep your feet together.

ACTIONS: While keeping your abdominal muscles tight, drop your body straight down by bending both elbows. Return to the start position and perform a pike by lifting your hips upward, keeping your knees and elbows straight. Return to start position and continue until your goal is reached.

Fit Tip: The TRX Suspended Push-up is the Atomic Push-up without the Pike movements. This exercise is suggested as a substitution for those that cannot perform pike movements, or this exercise can be used to Superset the program by performing it immediately after the Atomic Push-up.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-24 repetitions

Female standards:

Basic: 1-2 repetitions

Intermediate: 3-6 repetitions

Advanced: 7-12 repetitions

START: Stand facing away from the anchor with your feet together, or up to 12 inches apart, hold the handles with arms fully extended overhead, palms forward. Position your feet behind your hands.
Note: The steeper you set the angle, the more difficult the movement will be to perform.

ACTIONS: While keeping your abdominal muscles tight, tilt your body forward by bending both elbows until your hands are behind your head, maintaining alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.
Fit Tip: You can step forward with one leg into an offset foot position for easier stability.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-20 repetitions

Female standards:

Basic: 1-3 repetitions

Intermediate: 4-8 repetitions

Advanced: 9-15 repetitions

START: Stand facing away from the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms down. Position your feet behind your hands.

ACTIONS: While keeping your abdominal muscles tight, tilt your body forward by bending both elbows until your chest is level with your hands, maintaining alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

WARNING: Keep your hands slightly above shoulder level to prevent the TRX from rubbing your arms or shoulders.

Male standards:

Basic: 1-12 repetitions

Intermediate: 13-25 repetitions

Advanced: 26-50 repetitions

Female standards:

Basic: 1-6 repetitions

Intermediate: 7-15 repetitions

Advanced: 16-25 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms inward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight, squeeze your shoulder blades together and pull your arms out to the sides at shoulder level. Keep tension on the TRX and maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-20 repetitions

Female standards:

Basic: 1-2 repetitions

Intermediate: 3-6 repetitions

Advanced: 7-12 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms upward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight and your elbows at shoulder level, bring your hands to your head by bending both elbows. Do not let your hips bend or shoulders elevate towards your ears. Maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.
Note: Keep your elbows pointing forward and do not let them drop towards the ground during the exercise.

Male standards:

Basic: 1-8 repetitions

Intermediate: 9-19 repetitions

Advanced: 20-30 repetitions

Female standards:

Basic: 1-4 repetitions

Intermediate: 5-9 repetitions

Advanced: 10-20 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms inward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight, pull your body toward the anchor by bending both elbows. Keep tension on the TRX and maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

Fit Tip: You can add a rotational component to the exercise by turning your palms upwards as you perform the row.

Male standards:

Basic: 1-10 repetitions

Intermediate: 11-25 repetitions

Advanced: 26-50 repetitions

Female standards:

Basic: 1-6 repetitions

Intermediate: 7-15 repetitions

Advanced: 16-25 repetitions

START: Lengthen the TRX until the foot cradles are 8-12 inches off the ground. Facing away from the anchor point, hold both handles in your right hand and place your left foot into both foot cradles behind you. Position yourself about three feet in front of the anchor point, balancing on your right foot, with hands on hips.

ACTIONS: Keeping the weight in your heel, bend your right knee and push your left leg back while lowering into a lunge position. Do not allow your knee to collapse inward. Return to start position and continue until your goal is reached. Switch legs and continue.
Note: Keep your shoulders stacked over your hips.

Basic: 1-4 repetitions (each leg)

Intermediate: 5-9 repetitions (each leg)

Advanced: 10-15 repetitions (each leg)

Flutter Kicks

START: Lie on your back with your palms on the ground and your hands against your sides. While keeping your legs straight, raise them to at least 6 inches off the ground.

ACTIONS: Flutter kicks are a four-count exercise where you will raise the left leg to a 45-degree angle for position one while keeping the right leg stationary. Next, raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the start position. Counts three and four are repetitions of the same movements.

Fit Tip: The lower your legs are positioned, the more back muscles you engage for this exercise. Keep your back flat against the floor with your arms supporting the sides of your body. If you experience discomfort in your lower back, raise your legs higher. Keep your feet flexed at all times.

Basic: 1-10 repetitions

Intermediate: 11-20 repetitions

Advanced: 21-30 repetitions

Squats

START: Stand with your feet hip-width apart, with toes pointing forward.

ACTIONS: Lower your body into a squat by bending both knees until you reach a ninety-degree angle, or until you lose the natural arch in your back. Return to the start position and continue until your goal is reached.

WARNING: Your knees should not exceed your toe line while down, and your knees should not be locked while up.

Basic: 1-15 repetitions

Intermediate: 16-30 repetitions

Advanced: 31-60 repetitions

Stretching (5 Minutes)

Equipment Needed:

TRX Suspension Trainer™ by Fitness Anywhere

Author’s notes:

Special Remarks: For more health and fitness information, go to www.NATIONALGUARD.com/fitness.

If you would like a free copy of this workout, click here to download the PDF. (364KB)

Byline remark: Chris Frankel M.S. is the Director of Programming for Fitness Anywhere and is completing his Doctorate in Physical Education, Sport and Exercise Sciences.

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Strengthen the Rotator Cuff for Excellent Military Fitness

In the military, why would you want big bulky muscles? To get in shape for the military (and basic training), try strengthening your rotator cuffs. Most people think that big bulky muscles equal strength, when in fact the opposite is true in the military.

Extra muscle means extra weight, and you don’t want extra weight. You want defined muscles capable of repetitive movements. Your goal is to have enough muscle to push and pull your body weight repetitively with the least amount of resistance (extra weight) as possible. Extra weight will only wear you down. Leave the beach body for later, this article will allow you to increase your repetition counts for upper body movements considerably.

The rotator cuff is the supporting structure of the shoulder which consists of the muscles and tendons that attach the arm to the shoulder. Basically, it allows the arm to move. A strong rotator cuff is great for being able to do repetitive push-ups. Rotator cuff exercises are a part of my daily workout routine and I can easily do 100+ push-ups in a row without stopping. Take a look at this video for some great rotator cuff strengthening exercises, which has increased my push-up count considerably.

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival.

Skates Like a HUMMER: Converting to Quadlines

Q.

 Hello, SSG Ken and Stephanie Weichert!

Thanks for what you two do! I get GX magazine delivered to my house and I try your workouts every week. They are awesome! I have lost 20 pounds in 10 weeks and I increased my APFT score by 24 points. Keep the tips coming!

With the weather getting better, what are some creative exercise programs to do outside?

HOOAH!

SGT Tina L., Indiana Army National Guard

A.

 Hello, SGT!

Thanks for the compliments! Keep up the great work. Your results are outstanding!

Stephanie recently tried an outside exercise program that she has not attempted in several years and loved it! A week later, she got me on it. It was great! I worked muscles that I have not worked in a long time. I suggest that you do the same! Let me know what you think.

Best Regards,
SSG Ken Weichert

From Stephanie’s Journal:

Much to the delight of all little girls during the mid-eighties, Baby Skates made her entrance into the world. When turned on, this plastic doll clumsily teetered to and fro on her little skates, magically inching forward and occasionally tottering over. Now, with that vision in mind, you might be able to imagine a 5’10” fully grown woman who at one time played with that doll, somewhat mirroring that image while skating.

Today was my first foray into ‘Skatesville’. I gripped my neighbor’s old broken down green Ford truck as I carefully stepped my way down our shared sloped driveway. The striking realization of its exact slope was not apparent until I laced up my brand new Quadline skates with their ginormous 100mm wheels and began to maneuver my way down the driveway to the street. Baby Skates at this juncture had me beat, as at least she was able to use her bodyweight to move forward.

Stephanie laces up her Quadlines.

Photo by Chris Kissling

Body weight, who needs body weight? Gravity had a vicious grip on me and was coaxing me into this new relationship with the pavement, faster than I was apparently ready to move. However, move I did, step-by-step, right down the driveway, using my neighbor’s truck as a crutch. After running out of truck to grip, I allowed myself to be fully immersed in this new relationship with the Quadlines and the pavement.

Twenty minutes later I had figured out how to somewhat utilize the rubber stopper located at the front of my glowing white skates. Like the bored coffee shop employee, they decide to work when things are going slow. Thirty minutes later, and quite popular with the 5-10 year old crowd, I was continuing through the neighborhood. I began to realize skating requires quite a bit of kinetic energy from my gluteus minimus and maximus (you know, the backside, the bum). I realized “core work” on skates has quite a different connotation to it than does static gym exercise. I was pleased that my pads did not make friends with the pavement.

Forty minutes later, I was on the last slope home. I didn’t realize that Mt. Everest was only steps outside my front door and that my condo rested in the valley of two mountains. I was cruising at speeds illegal in residential areas, arms flailing, trying to recall a skiing maneuver, the snowplow, in an effort to reduce my speed from mach two to mach one, while staying in one piece. I was in temporary horror at the speeds at which I had found myself traveling. Luckily, I was still standing when I arrived at the foot of Mt Everest, a football field later.

As I sat down to remove the skates that evening, I thanked God my Creator that I had made it in one bloodless piece. I looked forward to day two.

Hello, again, SGT!

The skates that I used are called Skorpions. I got them from Skates.com, and I highly recommend them. They are fast and efficient, and their customer service is great!

The Skorpions fastened directly around my military boots. They worked well, even with my size 12-wide boots. The difference is that I had to immediately get used to the wide wheel frames. My first time up, I found myself rubbing the inside wheels together. However, after a few minutes, I was trying old tricks. Best of all, I was spending quality time with my wife!

We made a full day of it on our next skating experience, adding some exercises in the park to strengthen our core and upper body muscles in the process. After skating until we wanted a break, we pulled over to a grassy area and performed abdominal exercises and push-ups. After we had enough of the core and upper bodywork, we carefully stood up and rolled forward for another skating run.

After a few hours of that, we plopped down on the grass and pulled a couple of sandwiches out of our small backpacks and enjoyed the warm sun and serene moment. I suggest you do the same!

Have fun!
SSG Ken Weichert

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

TRX vs. Weights for Training Equipment

The following email asks about the TRX Suspension Trainer vs. free weights. Is one better than the other? It also addresses when to see a doctor!

MY ANSWERS ARE IN CAPS - STEW

I am interested in what your opinion is about using the TRX Suspension Training System, especially as an alternative or supplement to weight training with free weights.

I LOVE IT AND USE IT ALL THE TIME...

I have used it at the Navy Yard gym here in Washington DC, and I liked the feeling, but I'm not sure if it is giving me as good results as I achieve with free resistance weights. It emphasizes developing the core, especially the abdomen, which I understand your BUD/S training was obsessed with.

YES, IT FOCUSES ON CORE BUT ALSO MOVEMENTS THAT INVOLVE A FIRM CORE AND SHOULDER GIRDLE WHICH MEANS FUNCATIONAL TRAINING. THAT IS WHY IT WORKS. LIFTING MACHINE WEIGHTS IS AN ISOLATION EXERCISE - THAT IS GREAT FOR REHAB BUT NOT REAL LIFE. USING OLYMPIC LIFTS AND FULLBODY MOVEMENT LIFTS IS GOOD THOUGH AND I INCORPORATE THOSE ALL THE TIME IN MY WORKOUTS.

I also would like some input about my problem with developing splitting headaches up the back of my neck and head the day following bench pressing, flat and inclined, with barbells. Maybe I am arching my back too much, and putting too much pressure on my cervical spine? Any advice would be great, these are bad headaches, and last two days.

NOT SURE ON THAT ONE - YOU SHOULD SEE A DOCTOR ON THAT ONE. I COULD NOT BEGIN TO HELP YOU BY EMAIL.

Any advice on new supplements you might like this year?

I DO DRINK A RECOVERY DRINK AS I HAVE FOUND I DO NOT FULY RECOVER FROM HARD WORKOUTS LIKE I DID WHEN I WAS 20YRS OLD - I LIKE A FEW BY EAS AND STRENGTHPRO.COM.

Related Links:
- Slideshow: TRX Suspension Training
- Shop for the TRX Suspension Training System

Stew Smith CSCS
www.stewsmith.com

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. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

Operation Pushing for Points - Get 300 Points in 30 Days!

Q.

Staff Sergeant Ken and Stephanie Weichert,
How can I get ready to pass the Army Physical Fitness Test (APFT)?

A.

This is the question that we most frequently receive. To excel at any military fitness test, you must train safely and intensely with the exercises that are in the test. While weight training is great for muscular strength development, it is a good example of what not to do while conditioning your body to perform better at the APFT, or any other fitness test that includes body resistance exercises.

We have had an overwhelming positive response to several parts of this program that we have released to the general public. Here is a comment from an actual participant that used our Push-up Improvement Plan 01 video on 1-800-GO-GUARD.com/fitness:

I'm shipping out for BCT in around four weeks and my pushups were my one worry. This has really helped me improve, and I'm feeling physically prepared. Thanks, SGT Ken.

Are you ready for the challenge?

HOOAH! Let's get started!

SSG Ken and Stephanie Weichert

"In order for Guard Soldiers to effectively accomplish active-duty missions, we must train them as athletes all year round." —SSG Ken Weichert

Calendar:

Week One

NOTE: Begin and end each workout with at least 5 minutes of warm-up exercises, followed by 5 minutes of stretching.

Monday

• Push-up Improvement Plan #01
• ½ Sit-ups x 3 sets

Tuesday

• Running Long Distance
• ½ Sit-ups x 3 sets

Wednesday

• Push-up Improvement Plan #01
• ½ Sit-ups x 3 sets

Thursday

• Running Interval Training
• ½ Sit-ups x 3 sets

Friday

• Push-up Interval Training
• ½ Sit-ups x 3 sets

Saturday and Sunday

• Light Stretching and Rest

Week Two

Monday

• Push-up Improvement Plan #01
• 8-Minute Abs

Tuesday

• Running Long Distance
• 8-Minute Abs

Wednesday

• Dive Bomber Push-ups
• Uneven Push-ups
• Staggered Push-ups
• Push-up Pulses
• 8-Minute Abs

Thursday

• Running Interval Training
• 8-Minute Abs

Friday

• Push-up Interval Training
• 8-Minute Abs

Saturday and Sunday

• Light Stretching and Rest

Week Three

Monday

• Push-up Improvement Plan #01
• 8-Minute Abs

Tuesday

• Running Long Distance
• 8-Minute Abs

Wednesday

• Push-up Interval Training
• Uneven Push-ups
• Push-up Pulses
• Full Sit-ups

Thursday

• Running Interval Training
• 8-Minute Abs

Friday

• Physical Fitness Assessment (PFA)

Saturday and Sunday

• Light Stretching and Rest

Week Four

Monday

• Push-up Improvement Plan #01
• Full Sit-up Practice Test

Tuesday

• Running Long Distance
• 8-Minute Abs

Wednesday

• Push-up Interval Training
• Uneven Push-ups
• Push-up Pulses
• Full Sit-ups

Thursday

• Running Interval Training
• 8-Minute Abs

Friday

• APFT Practice Test

Saturday and Sunday

• Light Stretching and Rest

Diet advice for Operation Pushing for Points, Volume 2:

We encourage you to reduce the consumption of bread, dairy products and sugars. Want to read more diet advice? Go to Operation Diet Dissection. Be certain to check with your physician before making any changes to your diet or exercise plan.

Equipment Needed:

• None

Forms Needed:

• DA FORM 705

If you would like detailed instructions on any of the exercises mentioned in the 30-day calendar, download a free copy of Operation Pushing for Points. Use our APFT calculator to track your fitness test results.

Let us know how the program is working for you! Email us directly at sgtken@gxonline.com, or post your blog here.

HOOAH!

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Workouts Without a Gym Membership

"Hi Stew,

I'm an Aussie training to become an infantry officer. I have noticed big improvements in my pushups and situps, and ability to run thanks to your tips! I was wondering if there was any advice you have on weight training without a gym, I can not afford one!"

Well I am not a gym member either however I have a few items to help with lifting:

1 - Pullup bars - pullups are a heavy lifting exercise - it is a body weight lift

2 - Dip bars - same

(if you do not have these often within a distance from your house a school playground will have bars to hang and do pullups from - maybe even a track)

3 - Barbell set - I have a few hundred lbs of weights and a barbell, with a few dumbbells - this helps me do dead lifts, power cleans, hang cleans, squats, snatch lifts, push presses, bicep curls, military press, rows, etc...etc...

I often take my dumbbell / barbell set to the track and mix in some of the above with 400m runs / 800m runs - that is a good mix of workouts...

That and a local swimming pool and that is all I need...

Stew

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. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.