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Week 1-3
GENERAL TRAINING
8-12 REPS PER SET
TAKE YOUR TIME WITH
YOUR REPS
BLOCK 1
!
!1
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Repeat for 3
weeks.
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 is
limited 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
WWW.TRAINERVANACKER.COM
Block 1 breakdown.
Workout 1
Do 8-12 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.
Part 1
Part 2
Part 3
Part 4
Workout 2
Do 8-12 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.
Part 1
Part 2
Part 3
Part 4
TRX Pistol Squat (each side) & 1 minute side plank on each side
!3
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Workout 3
Do 8-12 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.
Part 1
TRX Pull Ups (Assist with legs if needed) & Biceps Curl
Part 2
Part 3
Part 4
!
Workout 4
Do 8-12 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.
Part 1
Part 2
Part 3
Part 4
!4
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Week 4-6
SLOW NEGATIVE
REPS
BLOCK 2
!1
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!
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.
Repeat for 3
weeks.
!2
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Block 2 breakdown.
Workout 1
!
!
Do 10 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set. Focus on slow (4 seconds) negative
repetitions! The concentric phase can be regular speed.
Part 1
Part 2
Part 3
Part 4
Workout 2
!
!
Do 10 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set. Focus on slow (4 seconds) negative
repetitions! The concentric phase can be regular speed.
Part 1
TRX Biceps Curl & TRX Tricep Extension & TRX Crunch
Part 2
TRX Biceps Clutch & TRX Skullcrusher & TRX Atomic Crunches (go to plank if too dicult)
Part 3
Part 4
!3
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Workout 3
!
!
Do 10 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set. Focus on slow (4 seconds) negative
repetitions! The concentric phase can be regular speed.
Part 1
Part 2
Part 3
TRX Leg Extension (both feet or single leg) & TRX Single Arm Row
Part 4
!
Workout 4
HIIT
!
!
30 seconds each - no rest between exercises - repeat 5 times (30 seconds rest in
between sets):
- push up
- TRX Pull Up
- Squat
Part 2
- plank
Part 3
- 15 push ups
- 10 burpees
Part 4
!4
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Week 7-9
MUSCLE ENDURANCE
1 MINUTE PER
EXERCISE
BLOCK 3
!
!1
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Repeat for 3
weeks.
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 is
limited 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.
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
WWW.TRAINERVANACKER.COM
Block 3 breakdown.
Workout 1
!
!
Do 1 minute for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.
Part 1
Part 2
Part 3
Part 4
Workout 2
!
!
Do 1 minute for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.
Part 1
Part 2
TRX Rear Lunges & TRX Push Up OR TRX Incline Chest Press
Part 3
TRX Leg Extensions (both feet or single leg) & TRX Chest Flies
Part 4
!3
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Workout 3
!
!
Do 1 minute for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.
Part 1
Part 2
TRX Biceps Clutches & TRX Pikes (if too dicult, go to plank)
Part 3
Part 4
!
Workout 4
Full Body
!
!
Do 1 minute for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.
Part 1
Go to failure each time and keep switching for 8 minutes without rest:
Part 2
Get 100 reps of these combines, switch anytime you want regardless of the numbers:
Part 3
Go to failure each time and keep switching for 10 minutes without rest:
Part 4
Get 100 reps of EACH, switch any time you want to give your muscles some rest
!4
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Week 10-12
MAXIMUM STRENGTH
AS HEAVY IN
RESISTANCE AS YOU
CAN
1 MINUTE BREAKS IN
BETWEEN
BLOCK 4
!1
WWW.TRAINERVANACKER.COM
!
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.
Repeat for 3
weeks.
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.
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 is
limited 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.
!
!
!
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
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Block 4 breakdown.
Workout 1
Do as many heavy reps for each as possible and alternate until you have 3 sets of
each exercise. Then move on the next pair of exercises. Go as heavy as you can
while still performing correct reps. Try to get to 6-8 reps even if you have to take
some small rests.
Take 1min breaks in between each set. Keep your reps at regular speed and do not
rush through them.
Part 1
TRX Chest Press & Body Weight V Ups (if too dicult, pick another)
Part 2
Part 3
Part 4
Workout 2
Do as many heavy reps for each as possible and alternate until you have 3 sets of
each exercise. Then move on the next pair of exercises. Go as heavy as you can
while still performing correct reps. Try to get to 6-8 reps even if you have to take
some small rests.
Take 1min breaks in between each set. Keep your reps at regular speed and do not
rush through them.
Part 1
Part 2
Part 3
Part 4
!3
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Workout 3
Do as many heavy reps for each as possible and alternate until you have 3 sets of
each exercise. Then move on the next pair of exercises. Go as heavy as you can
while still performing correct reps. Try to get to 6-8 reps even if you have to take
some small rests.
Take 1min breaks in between each set. Keep your reps at regular speed and do not
rush through them.
Part 1
Part 2
TRX Low Rows & TRX Side Planks (hip moves up and down)
Part 3
Part 4
!
Workout 4
Do as many heavy reps for each as possible and alternate until you have 3 sets of
each exercise. Then move on the next pair of exercises. Go as heavy as you can
while still performing correct reps. Try to get to 6-8 reps even if you have to take
some small rests.
Take 1min breaks in between each set. Keep your reps at regular speed and do not
rush through them.
Part 1
Part 2
Part 3
Part 4
!4