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TRX Core and Bodyweight training plan 10 weeks

Browse More Plans

TRX Core and Bodyweight training plan 10 weeks

Author

Nick Harris British Triathlon level 3 Coach, Training Bible Master Endurance Coach, TRX Instructor

All plans by this Coach

Length

10 Weeks

Plan Description

This is a 10 week TRX training plan designed to build your core strength from the inside out. With 3 - 4 TRX workouts per week you'll be super strong in no time!

Please get in touch with Nick who is a fully qualified TRX Instructor since 2009, should you have any questions or are not sure about specific techniques

We also do 121 and group TRX sessions via Zoom video meetings

speedyswimming@gmail.com

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Body blast 45 mins

Strength00:45:00
45 Minute Body Blast - Jason
WARM UP (10 OFF / 30 ON) – 8 SETS
Squat Side Lunge
Low Row Golf Rotation – Both Arms
Forward Lunge – I Fly Hip Hinge – Wide Stance
Forward Lunge – Y Fly RECOVERY: 30 SECONDS
Forward Lunge – T Fly TOTAL: 4:30
ROUND 1:
LOWER BODY
ROUND 2:
UPPER BODY
ROUND 3:
LOWER BODY
ROUND 4:
UPPER BODY
45 ON
15 OFF
TRX Lunge - Left
(face away)
Mid Row
(face anchor)
Hanstring Curl
(heels in)
Mid Row
(face anchor)
45 ON
15 OFF
TRX Lunge - Right
(face away)
Bicep Curl
(face anchor)
Hip Press
(heels in)
Clutch Curl
(face anchor)
45 ON
15 OFF
Abducted Lunge – L
(foot in both
cradles+ball)
Mid Row + Bicep Curl
(face anchor)
Sit Ups
(heels in)
Clutch + High Row
(face anchor)
45 ON
15 OFF
Abducted Lunge – R
(foot in both
cradles+ball)
High Row
(face anchor)
Hamstring Curl+Abduction
(heels in)
Clock Press
(face away)
45 ON
15 OFF Squat
(face anchor)
Low Row
(face anchor)
Leg Lowering
(hands on handles, one
bent, one straight leg out)
Standing Roll-Out
(face away)
45 ON
15 OFF Overhead Squat
(face away)
High Row + Low Row
(face anchor)
Front Squat
(face away)
Clock Press + St. Roll
Out
(face away)
CORE:
45 ON
15 OFF
Plank
(toes in)
Mountain Climbers
(toes in)
Standing Roll-Out
(face away)
Pike
(toes in)
45 ON
15 OFF
Crunch to Pike
(toes in)
Oblique Crunch
(toes in) Hip Drop – L/R Plank on elbows
(toes in)
RECOVERY: 60 SECONDS 60 SECONDS 60 SECONDS NO RECOVERY
TOTAL:
35:15 9:00 9:00 9:00 8:15
COOL DOWN (30 ON / 10 OFF) – 7 SETS
Lower Back Stretch Long Torso Twist – Left/Right
Lower Back Stretch with Rotation – Left/Right Standing Figure 4 – Left/Right
Upper Body Stretch Chest Stretch
Hip Hinge (Offset Stance) – Left/Right DURATION: 4:30
Details
Tuesday

No Planned Workouts

No content
No detail
Wednesday

Lower body

Strength00:30:00
WARM UP
Squat
Row
Side Lunge
Low Row
Golf Rotation
–
Both Arms
Forward Lunge
–
T Fly
Golf Rotation
–
Single Arm
RECOVERY: 30 SECONDS
DURATION:
6:3
0
ROUND 1
ROUND 2
ROUND 3
45 ON
15 OFF
Squat
(
face anchor
)
Squat Jumps
(
face anchor
)
Hip
Hinge
-
Left
(
face anchor
)
45 ON
15 OFF
Forward Lunge
–
I Fly
(
face away
)
Assisted Lunge
–
Left
(face anchor)
Hi Hinge
–
Right
(
face anchor
)
45 ON
15 OFF
Sumo Squat
(
face anchor
)
Assisted Lunge
–
Right
(face
anchor
)
Single
Leg Squat
–
Left
(
face anchor
)
45 ON
15 OFF
Step Side Lunge
(
face anchor
)
Squat to Y Fly
Single Leg Squat
–
Right
(face anchor)
CARDIO:
45
SEC.
High Knees
Jumping Jacks
Heel Kicks
RECOVERY:
60 SECONDS
60 SECONDS
to Cool Down
TOTAL
TIME:
1
7:00
6:00
6:0
0
5:00
COOL DOWN
Lower Back Stretch
Long Torso Twist
-
Left
Lower Back Stretch with Rotation
–
Left/Right
Long Torso Twist
-
Right
Upper Body Stretch
Standing Figure 4
-
Left
Hip Hinge (Offset Stance)
-
Left
Standing Figure 4
-
Right
Hip Hinge (Off
set Stance)
-
Right
DURATION: 6:3
0
Details
Thursday

No Planned Workouts

No content
No detail
Friday

Metabolic blast

Strength00:30:00
30 Minute Metabolic Blast - Denise
WARM UP
Squat Row
RECOVERY: 30 SECONDS
Side Lunge
Golf Rotation – Single Arm
Hip Hinge – Wide Stance
Forward Lunge – I Fly
DURATION: 4:00
INTERVAL ROUND 1 and 2:
60 ON/30 OFF Atomic Push Up
(toes in)
60 ON/30 OFF TRX Burpee
(single handle mode – left toes in)
60 ON/30 OFF TRX Burpee
(single handle mode – right toes in)
60 ON/30 OFF TRX Lunge - Left
(face away, left toes in)
60 ON/30 OFF TRX Lunge - Right
(face away, right toes in)
60 ON/30 OFF TRX Skaters
(face anchor, jumps side to side)
60 ON/30 OFF Squat Jumps
(face anchor, 90° Squats)
RECOVERY: 60 SECONDS
TOTAL TIME: 23:00 11:30
COOL DOWN
Lower Back Stretch Standing Figure 4 – Left/Right
Lower Back Stretch with Rotation – Left/Right Chest Stretch
Upper Body Stretch
DURATION: 4:00
Hip Hinge (Offset Stance) – Left/Righ
Details
Saturday

No Planned Workouts

No content
No detail
Sunday

No Planned Workouts

No content
No detail

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
01:39:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Strength Strength
01:39:00 00:45:00

Training Load By Week


Nick Harris

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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