The Infamous TRX Workout: Final Thoughts

I need to preface this by saying that I did not do the Infamous TRX Workout as it was intended to be done. As originally conceived by Berardi, Cosgrove and Quelch, participants were meant to do no more than two strength workouts plus two metabolic sessions on the TRX per week, plus activities of daily living. Or maybe you could say that I did do the workout as intended, except that my activities of daily living include kettlebell practice 3-5 days per week, spinning classes at least once per week, and ballet classes 2-3 days per week :)

Frankly, this was too much even for me, particularly during Phases 3 and 4 of the program. If I'd done the program exactly as written, however, it wouldn't have been enough, simply because I was already doing a lot more. If you're accustomed to working out 5-6 days per week and you cut back to 4, you're likely going to lose fitness in at least some respects. Not absolute strength, necessarily, but endurance and cardiovascular fitness most likely, particularly at my age. It's worth noting that the test sujects on average were in their mid-thirties, while I am in my late forties. Realistically it's harder to make positive changes at this age. It's highly doable, but it takes a little more effort.

If I wasn't trying to focus on kettlebells at the moment I probably would've tweaked the Infamous TRX workout by doing three strength training sessions and three metabolic sessions per week, simply because that's more in line with what I'm used to doing. Had I done the program that way I'm sure I would have been very pleased with my performance gains. I did see some nice gains in strength on several of my lifts in the course of the workout, which just goes to show that Alwyn Cosgrove is a freakin' genius but you already knew that :)

I'm still not entirely sure I think metabolic resistance training on the TRX is "better"--at least for me--than high intensity interval training in the form of hill sprints or stair sprints. But I definitely think that metabolic circuits on the TRX will be a great way for me to get in some additional energy systems work without increasing the frequency of my HIIT sessions, which can sometimes be a little hard on my joints. I've long been a fan of what Craig Ballantyne calls "bodyweight cardio"--total body circuits involving a combination of fast paced exercises (jumping jacks, burpees) and unloaded muscle conditioning exercises such as bpdyweights squats, lunges, pushups and pull-ups--and I can anticipate having a lot of fun adapting some of Craig's circuits to incorporate the TRX.

Last "Infamous TRX" Workout

This was my last time through Phase 4 Metabolic Workout B. I'd like to say I finished strong, but that would be a lie :) The main thing is, I finished, and at this point that's good enough for me.

When I have a little more time I'll sum up my thoughts about this program, what I liked about it, what I didn't like, and what I think I got out of it.

In the meantime, if you're curious, John Berardi has posted the results obtained by his test group: http://www.precisionnutrition.com/8-wks-cosgrove-jb-results

As you may recall, the test group was divided into 3 subgroups. Each subgroup did the same strength workout (designed by Alwyn Cosgrove); however one subgroup supplemented with steady-state cardio, one subgroup supplemented with interval cardio, and one subgroup did metabolic circuits on the TRX. All three subgroups lost slightly over 3 pounds over the course of the 8 week experiment, and all three showed similar improvements in performance. The only real difference across the three groups was the dropout rate. The steady state group had the biggest dropout rate (well over half the participants!) while the TRX group had the smallest.

So I guess the takeaway message is: all methods of energy systems training work for fat loss and enhanced athletic performance, at least if you make yourself do them. So pick what you enjoy and think you can stick with, whether it's metabolic resistance training on the TRX, high intensity interval training, or steady state cardio--and be sure you don't neglect your strength training!

Thursday afternoon lower body workout

Last time doing this one, thank goodness!

superset: DB deadlifts, 5x5x50's, BB front squat, 1x5x95 (to parallel), 4x5x75 (full range of motion)

superset: BB split lunge, rear leg elevated, 3x12x75; BB step-up, 3x12x65

Triset: SB back extensions, 3x10; BB SLDL, 3x10x95; BB torso twist, 3x10x35

I didn't sleep well last night and was also pretty fatigued after ballet, so never really felt great during the workout. I might've put it off to another day but won't have a chance to lift weights tomorrow or over the weekend, and I really want to be done with this program so I can focus on my kettlebell training.

Thursday morning kettlebell practice

5 cleans each side, 1 TGU each side, 5x

5 snatches each side, 10x, beginning each set on the minute. So, 100 snatches in 10 minutes. Was not happy with my form, though.

Limp wrists at a Gay Pride event=good.

Limp wrists during kettlebell training=bad.

My inner coach was screaming at me to woman up, lock out, pull and punch, and so forth, and it helped, but fatigue was an issue and so was hand pain. Even a week away from the kettlebells was enough to soften them up to the point where I felt my grip was affected.

Must keep practicing. Must also endeavor to write in complete sentences. This is not Twitter.

Weary Wednesday

I did TRX Metabolic Workout A, Phase 4, for the second time this morning. I got through it, sort of. With the jump lunges and 1-leg jump squats I managed about 25 seconds on each leg before having to regress the exercise to finish out the set. I also struggled with the feet-elevated low rows. I felt as though I was working very hard, but according to my heart rate monitor I only burned a couple hundred calories and my heart rate never got higher than 155.

I also did an ETK workout. This was Week 7, "medium" day. I did clean & press/pullup ladders, 5 x 3 rungs, plus sets of swings, 25 x 12 kg with 10 sec. rest between sets, for 7 minutes. I actually went a little over 7 minutes because I was partway through a set when I ran out of time, and it seemed silly not to finish. No new bruise marks but my cleans are still not consistently smooth and pretty the way I'd like them to be. I'll try to get in some extra practice tomorrow. Cleans and getups, I think.

Tuesday upper body workout

I didn't finish quite as strong as I would have liked, but considering what the last week has been like I think I did okay.

superset: BB incline press, 1x5x75, 1x5x80; 1x5x85; 2x5x90; BB bentover row, overhand grip, 5x5x95

superset: DB chest press, 3x12x40's; recline rows, wide underhand grip, 3x12

tri-set: T-raises, 2x10x8's, 1x10x5's; BB curls, 3x10x35; pushups, hands on SB, 3x10

Then I taught a 1-hour cycling class. It was a pretty challenging class; my heart rate topped out at 172, although that's a little misleading because it was warm in the studio and I'm still not feeling absolutely 100 percent.

Total calories burned: 742, which is a lot considering my age and size.

Last night in a moment of weakness I ordered a 16 kg kettlebell from www.artofstrength.com., plus the DVD version of Providence. The AOS kettlebells have been getting very good reviews, are reasonably priced, and are made in the USA if you care about such things. The shape of the handle is similar to what I'm used to, and by all accounts it's nice and smooth. I've heard not-so-great things about the latest generation of Dragon Door kettlebells, which is why I didn't order one of theirs. I have very mixed feelings about Art of Strength, but am hoping the kettlebells turn out to be one of their better offerings. Will be sure to post a review once I receive my order!

Heat Exhaustion: What You Need To Know

On a gorgeous sunny summer day I can think of few places I want to be less than the gym. Who in her right mind would want to do bench presses and deadlifts in a dingy weight room when she could be doing pushups and kettlebell swings on the beach? Outdoor workouts are not only fun, they're at least as effective as traditional training in a gym, particularly if you happen to own a TRX suspension trainer and/or a kettlebell.

But if you choose to exercise in the great outdoors, you need to be alert to the signs of heat exhaustion. These may include:

• heat cramps
• cool, pale, moist skin
• profuse sweating
• dizziness
• nausea
• headache
• fatigue
• low-grade fever
• dark urine
• low blood pressure

If you or a workout buddy experiences any of these symptoms, get yourself or your friend into the shade, loosen or remove clothing, drink water, lie down and elevate the feet, and sponge or spray cool water onto the skin. And be on the lookout for signs of heat stroke, a more serious condition. Red, hot skin, fainting, seizures or confusion, and a fever higher than 102 degrees Fahrenheit all warrant emergency medical assistance. Do not delay: call 911!

Prevention of heat exhaustion and heat stroke is mostly a matter of common sense. If it's a warm day, drink plenty of water before, during and after your workout. If shade is available don't stand in the direct sun (it's bad for your skin anyway), and if you're taking a medication such as Lisinipril that affects your body's ability to cool itself during exercise either workout indoors in an air-conditioned facility or skip the workout altogether on very hot days.

The elderly are particularly susceptible to heat exhaustion and heat stroke, so if you have older relatives keep an eye on them at family picnics, barbecues and such. Make sure there's water and shade on hand, and be prepared to get them into an air-conditioned environment if need be. And when in doubt, call 911, because heat stroke can be fatal.