John Romaniello & Matt McGorry

HERO
HERO

Suspension Training

Build Amazing relative strength with one of

the most versatile training tools in the world!

When we first announced the development of the

WorkouT,

we

were inundated with emails askingand in some cases demandingthat we

also develop some sort of training program utilizing the TRX or some other
suspension apparatus.
Thankfully, we were way ahead of youbecause both of your authors routinely
use the TRX in our own training. We love the way it allows you to use your own
bodyweight in new and challenging planes, and the unique core stimulation you
can achieve with nearly any exercise.
And, when looking at the

WorkouT

as a whole, we instantly

thought it made sense to include such a program as an add-on for the Hyper
Drive Packagebecause

its not hard to see how suspension training and

could be linked.
You see, from our perspective, theres a very obvious connection; and by that,
we mean theres one super hero who uses such training in his everyday crime
fighting: none other than your friendly neighborhood Spiderman, of course!
Oh, sure,

like Batman, Robin, and Daredevil all swing from

ropes or grappling hooks from time to time, butlets face itsuspension

training is how Spidey gets around town!
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Suspension Training

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With the wall-crawler firmly in mind as our inspiration, it wasnt too difficult to
understand the type of program we needed to write for this phase. You see,
Spiderman is the

best known for his combined, speed, agility,

flexibility, and strength-to-bodyweight ratio. In addition to the ability to shoot web

and crawl up the side of buildings, he has the ultimate streamlined athletic
physique that uses every ounce of muscle mass to its fullest degree.
In fact, when many people describe wanting an athletic body, they are talking
about one very similar to Spidermans; ripped and proportionate muscles that fit
perfectly into normal clothes and that drop jaws when the shirt comes off (or
when wearing a skintight red costume, if youre into that sort of thing). Such a
body is also one that functions as an all-around athlete, capable of sprinting,
jumping, throwing, and going head-to-head with the big guys.
Unlike some of our other

that depend mostly on mass and

strength, Spiderman can stay covert in street clothes, but is unbelievably capable
of getting the job done through executing all kinds of superhumanly athletic tricks
thatd make the Olympic Russian gymnast training center look like a three-yearolds birthday party on a playground.
Taking that a bit further, its surely no accident that the similarity between
Spidermans hard and compact body bares a striking resemblance to the coveted
gymnasts.
Gymnastsand anyone who uses suspension trainingseek to develop
extreme control their own bodyweight; and that ability is paramount to their
success.
Whether its performing on the rings at the Olympic games or swinging through
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Suspension Training

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the City on webbing, its only fitting that we will be using the TRX Suspension
system to develop in this workout phase.
The TRX Suspension system relies on your using your own bodyweight as
resistance and changing angles in order to increase the resistance. One of the
great things about the TRX is its ability to travel pretty much anywhere, which
makes this phase an ideal one to break out when travelling anyplace that might
not have a gym.
As mentioned earlier, the core musculature is involved to a much greater degree
when using the TRX than typical resistance exercises and in addition we will be
focusing on building up the cardiovascular system, local muscular endurance,
and explosiveness through manipulation of your own bodyweight.
These workouts are difficult, but extremely effective.
After the completion of this module, you will notice that in addition to having
increased muscle strength and strength endurance, youll also be considerably
more balanced. Further to that, most people will immediately notice and increase
in efficiency in bodyweight exercises such as pull-ups and inverted rows
Note on Tempo: Exercises should be down in a controlled and steady manner
unless tempo is otherwise noted, as in Workout Four.

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Suspension Training

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How to use

HERO

Module

the

Suspension Training

module, as mentioned, was created

at the request of a number of our readersand, truthfully, this module was

developed after the rest of the program.
Given that, and given also that we know a good number of our readers dont
necessarily have access to a TRX or other suspension training apparatus, it
seemed obvious to include the module NOT as part of the main program, but as
an add-on.
That left us with the question of how and when to use it. Thankfully, we had the
presence of mind to ask ourselves that question before we designed the module!
What we determined was that the

Suspension Training

module

would be most effective if we designed it in a way that would allow it to be used in

multiple ways.
To that, the most simple of these is to simply use the module after you complete
the main program. This would extend the total training program to 14 weeks, and
give you extra workouts.
The second way is to use these workouts in place of your schedule workouts if
you have to travel or simply cant make it to the gym. This also applies to people
who just love the TRX, and simply cant go a week without using it!
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Suspension Training

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The third way to use the

Suspension Training

module is the

one that we think has the most meritand that is, as an overlay.
That is, once youve been through the main program without alterations, you can
use the

Suspension Training

module in place of the Phase

Two workouts during either a repeat of the program, OR during any of the

modified schedules provided at the end of the training manual.

Finally, you may also use ANY of the workouts from the
Suspension Training

Female

module in place of any of the workouts from either

Training

Workout

manual or Phase Four of the the

manualwith the caveat that you may NOT use these workouts

more than THREE TIMES per week.

Ultimately, as we mentioned in the training manual, there are countless ways to
make alterationsand we encourage you to make them in order to continue
using the program in a way that is both effective and exciting for you. However,
we simply require that you go through the program at least once without
alterations before you begin to make tweaks.

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Suspension Training

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HERO Suspension Training

WORKOUT ONE
TRX/Bodyweight Workout

This workout is essentially performed as a circuit (or a giant set),

repeated for a total of 5 timeseach of these with descending reps
and rest periods.
Perform each exercise for 14 reps, then rest 45 sec; immediately
perform 12 reps of each exercise, then rest 40 sec; immediately
perform 10 reps of each exercise, then rest 30 sec; immediately
perform 8 reps of each exercise, then rest 25 sec; immediately
perform 6 reps of each exercise, then rest 20 sec; immediately
perform 4 reps of each exercise.
A1) Spiderman Pushup
A2) TRX Triceps Extension (overhead)
A3) TRX Single-Leg Squat
A4) TRX Squat Jump
A5) TRX Low Row (elbows in)
A6) TRX High Bicep Curl
A7) TRX Suspended Crunch
A8) TRX Fallout

When you have completed the Giant Set, rest 2-3 minutes, and finish
off the workout by performing a plank for 60-90 seconds.

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HERO Suspension Training

WORKOUT Two
TRX Workout with Timed Sets
This workout is split up into two circuits: A and B. Each of these will be
performed for a total of 4 sets. For the FIRST set, each exercise will be
performed for 45 seconds; for the SECOND set, each exercise will be
performed for 30 seconds; for the THIRD set, each exercise will be
performed for 15 seconds; for the FOURTH set, each exercise will be
performed for 10 seconds.

A1) TRX Atomic Pushup

A2) Alternating Reverse Lunges (bodyweight)
A3) Close Grip Pushup (on ground)
A4) TRX Squat Jump
Perform A1-A4 sequentially, with NO rest in between exercises. After
your first set, rest 75 seconds; after your second set, rest 60
seconds; after your third set, rest 30 seconds; after your fourth set,
rest 20 seconds, then proceed immediately to circuit B.
B1) TRX Inverted Row
B2) Bodyweight Squat
B3) TRX W Face Pull (Wrists Cocked)
B4) TRX Jump Lunge
Perform B1-B4 sequentially, with NO rest in between exercises. After
your first set, rest 90 seconds; after your second set, rest 60
seconds; after your third set, rest 30 seconds; after your fourth set,
rest 20 seconds, then finish the workout by performing a plank for 60
seconds.

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Suspension Training

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HERO Suspension Training

WORKOUT THREE
TRX Workout with Non-Competing Super Sets
(7x7x7)
Perform A1-A7 sequentially, with NO rest between exercises, for 7
reps per exercise. Upon completing the circuit, rest 60-90 seconds
and repeat. This circuit is to be completed a total of 7 times.
A1) Underhand TRX Low Row (elbows in)
A2) Alternating 1-Leg Squat Jump
A3) TRX Atomic Oblique Push-Up
A4) TRX Pike
A5) TRX Speed Skater Jumps
A6) TRX Clock pushup
A7) TRX Y
As you go through the workout, try to keep rest at 60 seconds or
below between circuits, at least for the early circuits. As you fatigue,
you may increase rest between circuits, up to 90 seconds.

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HERO Suspension Training

WORKOUT Four
TRX Tempo-Focuses Workout
Perform A1-A3 sequentially, resting 5-10 seconds between exercises
and 30 seconds between circuits. Each exercise will be performed
for 12 reps, with a tempo of 3011.

A1) TRX Crossing Balance Lunge

A2) TRX High Row
A3) TRX Body Saw
Perform this circuit a total of 4 times; after your last circuit, rest 45
seconds and proceed to circuit B.
Perform B1-B3 sequentially, resting 5-10 seconds between exercises
and 30 seconds between circuits. Each exercise will be performed for
10 reps, with a tempo of 3011.

B1) TRX Balance Lunge

B2) TRX Suspended Pushup
B3) TRX Suspended Side Plank w/Hip Drop
Perform this circuit a total of 5 times; after your last circuit, rest 60
seconds and proceed to circuit C.
Perform C1-C3 sequentially, resting 5-10 seconds between exercises
and 30 seconds between circuits. Each exercise will be performed for
12 reps, with a tempo of 3011.

C1) TRX T (Rear Delt Fly)

C2) TRX I (Delt Fly)
C3) TRX W
Perform this circuit a total of 3 times.

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Suspension Training

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HERO
HERO

Training Schedule
the

(weeks 1 & 2)

Workout

, Week One

HERO
Day

Activity

Monday
Workout One

the

Tuesday
OFF

Wednesday
Workout Two

Thursday
Friday
OFF
Workout Three

Wednesday
Workout One

Thursday
OFF

Activity

Sunday
OFF

Workout

, Week Two

HERO
Day

Saturday
OFF

Monday
Workout Four

HERO

Tuesday
OFF

Suspension Training

Friday
Workout Two

Saturday
OFF

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Sunday
OFF