So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 33.

I led things off with 24 sets of 7 snatches in a 15:15 interval (168 snatches) with a 40# kettlebell. This is 4 more sets than I did on Tuesday. Not a big increase, but I'll take it.

I then did a TRX strength workout --- workout 2 in week 5 in the FORCE program. This exercise set leads off with 20 suspended incline presses, which tends to take the wind out of you, and the 30 suspended rows just about finishes off the upper body, but it's a really good set to balance the lower-body emphasis set of workout 1.

Some may ask if all my TRX and kettlebell work is worth it. Granted, I am only 5 weeks in to my parallel TRX and kettlebell binge, and so the final verdict is a ways off, but as an engineer, I like to base my answers on evidence. In general, so far I see improvements to overall my overall fitness level and ability (the practical meaning of this is that I need new jeans). And even with my crazy work, eating, and travel schedule, since I started I've dropped about 7 pounds, have gained muscle, and have dropped 2% in body fat. While these aren't big drops, I think they are solid drops done at a healthy rate. Finally, given that, so far, I am doing this on my own and am teaching myself as I go, I am happy with my progress to date. From a project management standpoint, this is enough of a teaser to say "keep on with the project".

Note that I don't really recommend the teach-yourself approach, especially when working with kettlebells. In fact, Sandy Sommer, RKC, has graciously agreed to meet with me to evaluate my kettlebell form and (hopefully) prevent me from doing something pathological. More on that meetup later.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 32.

Yesterday was a rest day. Today I started things off with a brief warmup (the usual quick round of jump rope), then launched into 3x4 clean ladders, 5x10 rounds of swings, and a few front squats, all with Big Red. I want to keep pushing the envelope, but don't want to go too fast too soon until I meet up with an RKC --- scheduled soon to meet with RKC Sandy Sommer --- to tweak my form. My kettlebell training to-date has been all intuitive. I think I am not as bad as Jillian Michaels, since I think it important to actually work with a RKC to make sure technique is solid, especially as you move up in weight.

I then moved to a TRX strength circuit for week 5: two sets of each exercise, with 45 seconds rest between sets and between exercises. While my heart rate drops when I move to the TRX from the kettlebell, I do find that the core strength exercises are helping, since the TRX develops functional strength at odd angles, strengthening muscles that are dormant in typical gym workouts.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 31.

Today I managed 140 kettlebell snatches with my 40# kettlebell (ya, I know real kettlebells are in KG, but this was before I knew to buy DragonDoor kettlebells and I bought one of the lower-quality ones). I had wanted to try for a few more reps, but a phone call came that I had to take, and kettlebelling is something that requires your full attention, especially when swinging a 40# ball of iron between your legs at high velocity. So, my self-preservation instinct said I should stop, and live for another day.

After my call, I continued on to do the TRX strength day workout #2 of week 5 of the FORCE program. Again, most exercises increased to two sets/exercise and the rest period between sets and between exercises dropped to 45 seconds. The hardest exercise today was doing 30 elevated back rows. They give you 3 minutes to complete 30 rows, but I peaked after 10. I made it within the allotted three minutes, though the last three rows were not of high quality.

Finally, I have to point out an article by RKC Sandy Sommer on kettlebell swing safety. NB: he didn't mention anything about cell phone calls during your kettlebell workout, but, nevertheless, please don't do it.

Tony Wolf of the Bartitsu Society has created a very nice video of several of Sadakazu Uyenishi's jujutsu moves from the book Textbook of Ju-jutsu, showing movie footage from actual techniques.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 30.

I spent most of my day driving on travel, and so it felt good to actually be able to get out of the car and hit the TRX. Today was the start of week 5, and, as expected, I saw an increase in the number of sets per exercise and a reduction in the time between each exercise --- the number of sets per exercise, for all 11 exercises, jumped to 2 sets and the rest between each set and between each exercise is now 45 seconds. The reduction in time is just enough to grab a quick drink of water, towel the face, and re-configure the straps to get setup for the next exercise.

I found that the increase in the number of sets per exercise was not too bad. However, I was sorry to see the Suspended Crunch (which I really liked) be replaced with the Body Saw (jury is still out on this one).

Also, I was really curious to take a swing (ha ha) at Red, my new 32 KG kettlebell. And I am happy to report that I finished with the same number of body parts I started with.

For my first ever workout with this kettlebell, I did 3 x 2,3,4 ladders of kettlebell cleans, and did 5x10 two-handed swings. Everything felt solid, but I suspect I need to work on my pressing strength to be able to move to clean & presses with this kettlebell.

And all that driving today made me appreciate training with the TRX and with kettlebells. They really are great fitness systems for folks who want to get the maximum benefit from the smallest amount of time spent exercising. And these are very portable systems too! In fact, to parallel the guest post at Charm City Kettlebells on the "10 reasons you should make the kettlebell your workout", I'd have to say I like the kettlebells and TRX because:

• Kettlebells and the TRX replace an entire gym's worth of equipment.
• Kettlebells and the TRX are very portable --- important to me because I travel so much.
• Kettlebells and the TRX allow for fast, efficient workouts --- in the time it takes me to jog 3 miles, which just results in a cardio workout, I can get an entire full body strength and cardio workout with either the kettlebells or TRX AND with a higher calorie/minute burn rate. For people with not a lot of free time, kettlebells and the TRX clearly are the winners.
• Especially with kettlebells, but also with the TRX, you really have to focus your mind on the exercises you are performing --- none of this pedaling-an-exercise-bike-while-reading-a-magazine stuff. As I discovered with Red, the 32KG kettlebell, your mind needs to be focused or you will leave the floor with fewer or less intact body parts than you started with. To me, this is refreshing and highly motivating.

And this weekend I picked up a new (used, new to me) 32 KG DragonDoor kettlebell! Helpfully painted a nice cheery red.

Now the hard part will be figuring out how to incorporate Red into my training, such that I don't hurt myself or damage nearby objects.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 29.

Today I led off with 140 snatches in 10 minutes, which counted as my intense cardio, then jumped into suspended incline presses and the other strength exercises of the week 3 and 4 program. Next week the exercise sets change again --- I suspect there will be more sets, more repetitions per set, and less rest between sets. I.e., no rest for the weary.

By the way, here's an interesting graphic, via Dean Bruner: the scatterplot shows adult obesity rate as a function of per capita GDP by state. It is interesting to see the data of what we suspected (think about Mississippi and West Virginia, versus Colorado, as noted in this WSJ article) --- there seems to be a negative trend --- poorer people tend to be more overweight. Is this a problem of education?

The clip shows the seoi-nage shoulder throw technique, and may represent the earliest motion picture footage of jujutsu and Bartitsu, a martial art I wrote about earlier.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 28.

Day 27 was a rest day.

For Day 28, I led off with 180 kettlebell swings in 10 minutes. This satisfied the call for an intense cardio component.

For the strength component, I did a repeat of Day 21. While I am not looking forward to the ramp-up in intensity that next week will bring, I recognized that I actually getting used to the workouts in these two weeks, and so see how it will be best to move on to new TRX challenges.

Finally, I note that Fitness Anywhere has re-designed their web site.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 26.

With the same idea in mind as yesterday's workout, today I started out with the cardio component of 140 snatches in almost 15 minutes, which got my heart rate going (ave > 160 bpm for 15 minutes). Then I launched into the same strength program as in Day 16.

Overall, however, I was pretty fatigued --- I think I am paying for working so hard last week, and the reduction in sleep and excess of stress is catching up to me. So after the TRX workout, I decided I should call it an evening, rather than launch into another kettlebell exercise set and risk getting hurt. Kettlebells, like the TRX suspended inclined press, demand your full mental and physical attention. And I think it is better to know when to stop than to keep pushing the envelope and risk getting hurt.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 25.

I decided to try something new today. Previously I had been doing the TRX strength component, then followed by the cardio component. But today I first did ten sets of ten kettlebell swings. Then I followed this by the TRX strength component (which is a repeat of Day 15, then five sets of ten goblet squats with the kettlebell.

It was interesting because the swings, of course, rocket your heart rate. But my heart rate was also higher during the TRX strength component --- more than my average heart rate during that component if I lead off with it. Thus, I think I am getting a better workout by doing kettlebells first, then the TRX. The final kettlebell set was just to squeeze out whatever I had left in me.

So I'll continue this experiment of bracketing my TRX strength component with kettlebell workouts.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 24.

It really boggles the mind sometimes --- I often feel guilty on days like today when I don't workout. TRX Day 24 calls for a rest day in the strength component and a stretching/alternate cardio day for the cardio component. But really, the body needs these rest days in order to recover from heavy stress days. When the body is broken down, it needs time to recover in order to come back even stronger than before. Keeping up the intensity day after day leads to injury and poor progress, since the body never has a chance to heal.

So today was a healing day. We live to kettlebell and TRX another day.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 23.

I started out strong, plowing through the first set of suspended inclined presses, but mis-read the instructions and did two sets instead of one. Not usually too much of a big deal, but this stress on my shoulders had implications later on. I do like the suspended inclined presses, but like the atomic pushups more.

I did kettlebells after the strength component, and could not make it through five sets --- I only made three. I blame this being a rough work week and lack of sleep. On kettlebells, I did three sets of 4 pyramid clean and presses. Wish I could have made five sets, but maybe after some rest.

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 22.

Today was another brutal day at work, but I managed to get through TRX Day 22. Today's strength component was a repeat of Day 15. So far, the TRX FORCE program has you work on the same sets of exercises, rest intervals, and numbers of sets, for two weeks each time before changing things up. So this week will be a repeat of last week, for the most part. But the fact that this week seemed almost "normal" means that my body much be growing and adapting to the new stresses, which resulted in concern and struggle last week.

Yesterday I commented that I could see and feel improvements after three weeks on the FORCE TRX program. But am I unusual in that respect? I mean, would most anyone who trained with the TRX see any benefits? Well, an informal experiment was conducted by John Berardi, Alwyn Cosgrove, and Fitness Anywhere's Fraser Quelch, to compare three strength and conditioning programs. Basically, they compared a strength program that also included steady state cardio (like a treadmill), a strength program and interval training (like high intensity interval training), and a strength program with suspension training (the TRX). So each fitness program had the same strength component --- what varied was the cardio component.

While I haven't gone through the results in detail, they report no statistical difference between the three programs. Assuming they set up and conducted their experiment correctly, this shows that the TRX is no worse than more traditional cardio methods. And, they report an anecdote that the more traditional cardio methods (steady state and HIT) had higher percentages of drop-outs than did the TRX. The suggestion is that you are more likely to quit a program that involves you running on a hamster wheel / treadmill-type device, whereas the suspension system is more likely to keep your interest, and therefore be a better exercise option.

In any case, After three weeks I see the usefulness and benefits to a suspension system, so I plan on keeping the TRX in my long-term fitness program.

But in the short term, I need to finish FORCE!

So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 21.

Three weeks completed! That's three weeks further into my fitness goals than I was, well, three weeks ago. So, onwards for the remaining nine weeks.

But really, I can see and feel improvements, so I think the TRX FORCE program is definitely working. I was skeptical at first, but results trump skepticism any day.

The TRX has also improved my kettlebell work, and so today, to celebrate the end of TRX week three --- which was a rest day for strength and a long run for the cardio component --- I did an "intense" cardio workout that I was not able to do yesterday.

So today I did 270 swings with the 15:15 protocol --- I think that qualifies as intense cardio! In fact, I don't know a better cardio exercise than the kettlebell swing.