P90-TRX
After doing P90X resistance training for over a year now, I’ve noticed just how complete a system P90X really is. People see my pics and swear I must go to a gym. They think there is no way I got this physique from just doing P90X. But I did! I haven’t set foot in a gym in over a year. Like I say in my video, “Body by Beachbody LOL”.
However, I still like to have variety in my workouts (“variety is the spice of life” — Tony Horton). For this reason, I’ve really loved the Volume 3 workouts that use medicine balls, stability balls, and bands to supplement the exercises.
But I also have several friends who have tried the TRX suspension training system, and I’ve been curious to try it. So this past month I’ve played with it a bit. I didn’t want to shell out the money for the actual TRX, so I made my own using my P90X pullup bar, some motorcycle tie down straps, and some used handles. I have watched all the TRX videos of the various exercises, and I’ve developed my own routine to to with my homemade TRX.
I made a whole video (see below) to show you how this contraption works! I really like to use it for a recovery week workout, because suspension training adds a whole new element to resistance workouts. You have to stay balanced. You have to use your core muscles on every move. And you have to focus on stability and control with your movements so you don’t topple over! It works the accessory and stabilizing muscles very well.
Doing suspension training isn’t going to get you big and muscular, but it will build your overall fitness level and body awareness. I will be using my “P90-TRX” workout twice every recovery week from here on out.
Check it out for yourself and let me know what you think!
Here’s the link to the workout spreadsheet I came up with (nothing fancy LOL!):
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46 Responses to “P90-TRX”
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Thx Partner,
Im always looking for ways to improve stability, stability endurance, core stability, and strenght endurance. This helps out a lot. Thx for the lead.
Nothing wrong with adding some extra core elements. I have done stuff with Tony involving Gymnastic rings, which is a very similar concept to TRX.
I think im going to put one together this weekend and add it into a few times a week during 1st phase of 3rd round for stability/core endurance using high reps. When thats improved then mb 2nd phase throw on my weighted vest with medium weight for some strength endurance moderate reps. And finally last phase of 3rd round high weight max reps for power.
This is going to be great addition. Since my studys have introduced a new world of stability and optimal training this works out great. Thanks again.
Nice and nice timing. Just had a customer ask this morning about P90X vs TRX.
Glad I could be of service Mike!
BEAST!!!
Awesome video Coach. That definitely looks like something I want to try. Just starting week 3 of P90X today and that looks like a good workout to do during recovery weeks. Looking forward to it but in the meantime I have to go push PLAY!
Wayne, this is awesome. My husband’s going to love this…the workout, and the creation of a homemade TRX system. Can’t wait to try it.
I was also fascinated with TRX after completing P90-X and finally bought one. I like what you did however as it is an effective and cost sensitive substitute. One suggestion, if you are able to, either a single or double eyehook in the ceiling or wall (find a beam please!) can serve as an anchor and might be easier than rigging the pull-up bar. Single would be more like the TRX, double would allow for the dips, etc. I often use the TRX for the decline pushups rather than a chair during the chest routines. It forces a little more core work as they are not as stable as the chair. Didn’t think to do the Pike presses that way, but now I will. (having a separate anchor means you can use it during P90x routines)
Question – do you do a set amount of reps, or do you use a timer to force the workout to adhere to limited rests between sets etc?
Thanks for the tip Jeff! I just do it by reps rather than by time. On some of them, it’s basically max reps (like dips — about 20-25, and L-pullups — about 12-15). On the ab work, I go for about 20-25 which is all I can do. On the others I shoot for 10-15 and use body position to make it difficult to get that many, but not impossible.
Awesome full body workout!
Hey Coach Wayne!
Let me say this is awesome! Before buying P90X I was looking at TRX or P90X. You sparked interest in my fiance and me. We absolutely hate recovery week. We have been sticking with the standard recovery week schedule set out by P90X. We feel like we loose so much during that week. Our metabolisms slow down, our activity isn’t very high. It just seems like an off week every time. I am definitely going to get a setup like yours. Your so creative! I am ditching the traditional recovery week and adding this in as well as more synergistic exercises. YOGA, Core syn, Homemade TRX. No more stretching and standing around during recovery.
wow ! this is awesome coach – way to mix it up – i beat lots of those moves burn like no other- if your form is good ! the chest flys is what i would like to add to my P90X routine anyway – looked like you were getting an awesome pump from those – thanks again coach for the inspiration !! “DO WORK”
good stuff coach! Thanks for the video and tips
first there was TRX, then P90X and now..
WYATT-X!!!
ha ha
Awesome idea man! I especially liked the one-arm push-ups.
This is a extremely great video Coach W. I really wanna try this!!!! Thank You.
Awesome post and great video! I’ll have add this to my recovery week too, it looks like a great workout.
Spent last night walking through the house and have come to the conclusion that every room in the house other than the kitchen has the doorway in the corner of the room. Wife’s on day 70 of Chalean Extreme so I’m not picking the kitchen fight, may be easier just to knock a hole in the wall.
That setup is sweet!!! You are the most well rounded orthodontist I have ever met!
I like that. I am on my recovery week, so I will goto the garage tonite and find the “equipment” and let you guys know how it turns out.
I cannot find the spreadsheet for the TRX. Unless I am blind, which usually I am.
Great post Coach Wayne. Very creative. I like the idea of using this during a recovery week! Thanks for sharing!
Oh yeah, I forgot to link it LOL! I’ll add the spreadsheet link to this post!
Thanks. Got it. Can’t wait.
I’ve owned a TRX for about 6 months now. I’ve never done a full workout with it, but instead I incorporate it sporadically into my P90X workouts. For example, in Legs and Back, rather than doing the first leg move (balance lunges) with my foot up on a chair, I put my foot into one of the TRX handles.
I can easily get to 25 reps per leg when using a chair. I max out at around 19 or 20 with the TRX. Same move, but WAY more stablizing muscles coming into play.
For P90X decline pushups, I also like to put my feet in the TRX (the adjustable height of the TRX lets me get my body into the same decline angle). As an added bonus, I pull my knees up to my chest momentarily between pushups. I call them Atomic Declines.
There’s really no limit to the crazy modifications you can do with a TRX system. Highly recommended.
Hey Wayne,
Can you give a schedule of how you would incorporate this into your recovery week schedule? My schedule is the standard P90X recovery week. I get so board with it. The only workout I really show up for is Core Syn. I would like to keep two days of Core Syn and add two days of Suspension Synergistics Training with Yoga & Stretching filling in the gaps.
Thanks.
Hey Nick, you can do it anyway you want, but what I’m going to do is 2 TRX workouts, Core Syn once, and Total Body Plus once. Then I’ll have a yoga day and a light cardio day (from Insanity Workout).
After Wayne sparked my interest in suspension training, I researched some DIY TRX and made one (not quite as inexpensive’s as Wayne’s). I purchased a used Freestyle Trainer from ebay for approx $30 (new from ringtraining.com for $50) and used a couple of carabiners and a Personal Anchor System (pas)and converted it into a modified TRX. Instead of the PAS you could use a Daisy Chain, but I prefer the strength of a PAS. My total was approx $75.
Whoops! I forgot to give the youtube link: http://www.youtube.com/watch?v=AcW6NekIPlE&feature=player_embedded
That’s where I found the idea…also you can simply use two carabiners + Freestyle Trainer and hook it up to your P90x pull up bar like Wayne did.
dude, love the soundtrack. who is it?
Thanks Serg! The music is by 116 Clique / Lecrae.
yo coach wayne,
this is gabe wolf in calgary, canada. love the music–i’m gonna check it out. flame is also great–have you heard of him?
-g
Hey Gabe! Yes, Flame is cool!
Hey guys!!
My wife and i went to Wal Mart and bought all the accessories for $16 and made a system like yours Coach.
The wife is super excited and all she needs is a workout program. Anyone find a free spreadsheet or workout program? My wife is looking at this as primary workout and sub in P90X.
Thanks for the idea coach!
Hey Trav, I’ll see if I can come across a TRX workout schedule that she can follow. Remind me again in a couple days if you don’t hear back! I’ll be on the lookout and ask my friends.
Thanks Coach. My wife is just thrilled and excited. I’ll do some research as well and see if i can find anything as well.
you are brilliant, this is definately gonna help with mma
Hey Coach,
I found a set of great tie downs. They have clips built in and are super sturdy (and cheap – $22).
http://www.amazon.com/gp/product/B000H6QWWC
Just set up my home TRX today. Going to get started ASAP.
Thanks,
John
Coach Wayne
Where did you get the rock versions of “Send Me” and the Trip Lee song?
You don’t only build my muscle and will but my faith too :)
They are by 116 clique (“Amped” is the album) — it’s a rock flare of the original rap songs.
Thanks Coach! :)
The great thing about the TRX system as well as your system Coach is that this can be taken anywhere you go. If you go on vacation or to the park or even work, you can just throw this system in a bag and take it with you. It doesn’t take up any space at all. Now try finding an excuse as to why you couldn’t workout on your vacation.
Get Some!
Wayne, thanks for helping me find the TRX hybrid……. u da man. I am the guy who posted on ur video aka john goodbar on FB and in the groups.
Hey Wayne. Are you still using this?
No Carl, not at the moment, since I did straight P90X during the vegan challenge, straight P90X2 during the X2 crew, and then a Pump / Asylum hybrid now. There are too many good workouts to choose from LOL!