T R XTraveller

GA I N F I T N E SS F R E E D OM

THE
7 SKILLS
TO TRX
BETTER

HANDBOOK
 THE 7 SKILLS TO TRX BETTER

Contents
1.About Adam, TRX Traveller������������������������������������������������������������������� 3

2.The 7 Skills To TRX Better���������������������������������������������������������������������� 5

1. The Skill of Stability�������������������������������������������������������������������������� 5

2. The Skill of Technique���������������������������������������������������������������������� 6

3. The Skill of Output���������������������������������������������������������������������������7

4. The Skill of Mobility������������������������������������������������������������������������ 8

5. The Skill of Time������������������������������������������������������������������������������ 9

6. The Skill of Muscular Endurance���������������������������������������������������� 11

7. The Skill of Breathing��������������������������������������������������������������������� 12

3. The TRX and Resistance Band Fitness Freedom Programs��������������������� 13

3.1. TRX Programs���������������������������������������������������������������������������� 13

3.2. TRX Programs Stacks����������������������������������������������������������������� 15

3.3. Resistance Band Programs & Stacks������������������������������������������� 17

4.Take the Fitness Freedom Program Quiz!��������������������������������������������� 18

5. The Fitness Freedom Time-line ����������������������������������������������������������� 19

6. Contact��������������������������������������������������������������������������������������������� 20

2
 2019 LA FORTUNA,
COSTA RICA
THE 7 SKILLS TO TRX BETTER

1. About Adam
TRX Traveller

I lived out of a backpack for 3 years (to date) exploring our diverse world.

I have a northern accent from the UK called Geordie – “whay aye man!” = “yes”.

I love hiking having trailed the Himalayas, Patagonia and Andes mountain ranges.

Most of all, I’ve always had an unquenchable thirst for researching, documenting, and applying my knowledge in

the world of fitness and nutrition to understand THE technique that works.

But, there was a time when that was a blessing and a curse…

I always knew I wanted to backpack the world, experience other cultures and throw myself into the mercy of Mother

Nature..

However, I used to have an unhealthy psychological reliance on gyms.

I believed I had to have a gym in my life at all times to achieve my fitness goals and ultimately, feel myself. This led

to a whole host of confining beliefs, such as:

“I can’t travel anywhere that doesn’t have a gym” or “I can’t be away from a gym for more than
a few days!” Quite limiting thoughts, right?

On top of that, was the practical application of using a gym - In London, a decent gym is around £50 a month, that’s

£600 a year. I paid for a gym in London for eight years... That’s £4,800!

I spent on average 3 minutes waiting for something or someone in the gym within a one-hour session. I trained

about 5 times a week... That’s 15mins a week, 780 mins a year. In ten years... I've waited 130 hours for: a spare

bench, squat rack, dumbbells for 5.5 DAYS OF MY LIFE... That's a waste!

Then something happened that would change everything...

Finally, one day back in London in 2016, after the ‘bro lifting’ atmosphere, expense, busyness and all-around

frustrations of the gym environment had taken their toll... I upped and left London to backpack South America
3
 THE 7 SKILLS TO TRX BETTER

with nothing but a TRX and a strong resounding will to maintain, if not to improve, my overall fitness. Then, after 18

months of using only a TRX travelling across 32 countries...

I felt in the best shape of my life, both physically and mentally.

It sounds ‘cliche’ but it’s true…5+ years on from that and I’ve never used a gym or weights ever again. I’ve

obsessively and passionately failed, researched, documented, and applied, 10X over in pursuit of understanding

THE technique that works. You just don’t know what you don’t know.

I wrote an article on the physiological benefits of using a TRX here and the psychological benefits of using a

TRX here if you're interested to know more.

It’s now my passion to help people gain fitness freedom and achieve their fitness goals absolutely anywhere using

a TRX. That’s why I created the TRX Fitness Freedom Programs. To teach people the effective muscle-centric

TRX technique so they can achieve their fitness goals at home, or anywhere.

I take my: Personal Training knowledge; Endless research of science-based fitness and health literature; Teachings

from mentors and inspirational peers (Ben Pakulski, Dr Chris Spearman, Alicia Gowens, Erik Helms, John Meadows,

to name a few); and combined with my own TRX experience and results... I mould it into the TRX Fitness Freedom

Programs...

I didn’t create the Programs to get rich.

I created them because I love helping people gain freedom. I love teaching people how to get results without a gym,

without being reliant, confined and mindlessly ‘just moving’ with the feeling of 'I HAVE' to workout - just like I

was. That's fitness freedom. It’s my purpose and I’ve put thousands of hours into creating what I know is effective

teaching and programming, and more importantly - it's enjoyable!

What a journey, right?

If you can relate to the frustration of a gym environment or that feeling of reliance? Let me know. I'd love to hear

your experience or views - hello@trxtraveller.com

Here's to your Fitness Freedom!

Adam, TRX Traveller

P.S if you require any tips and recommendations for travelling, backpacking or living life as a digital nomad - I've

done it all across a large amount of our beautiful world and would be more than happy to pass on some gems. A

lot of them you can find here: https://trxtraveller.com/category/travel-destinations/ or reach out to me anytime via

@trxtraveller and hello@trxtraveller.com

4
 THE 7 SKILLS TO TRX BETTER

2. The 7 Skills To TRX Better .

Glance over The following '7 Skills' before you workout and be aware of them, like a mental
checklist, as you perform each and every TRXing rep. Gaining a high degree of competency in
them WILL lead to quicker and greater results.

1 T he skill of Stability
Practice and master the
ability to NOT move in each of
your TRX workouts.

We want to isolate individual

muscles in order to develop them
fully. In order to do this, we must
acquire the skill of stability.

Locking the body in stone, to

then initiate a single range of
motion by contracting the one
specific muscle we are training.
Overloading that one muscle and
not allowing any other muscle to
help out.

5
 THE 7 SKILLS TO TRX BETTER

2. T he skill of Technique
Practising suspension training or
resistance band training technique
mastery should ALWAYS precede hard
work.

It’s never about doing more. It’s about

focusing on doing better. Focusing on:

‘how well am I performing this

exercise?’

NOT on:

‘how many reps or how fast am I doing

the exercise?’

The more advanced you get with your

training and mind-muscle connection,
the more you will begin to realise that
numbers become less and less relevant.

They are a guide, no more. Hitting the

number should not precede technique
and mindful mastery.

6
 THE 7 SKILLS TO TRX BETTER

3. T he skill of Output
Own the ability to do high-quality work with
a controlled mind but with relentless effort
and motivation.

Get uncomfortable within workouts and know

that it isn’t a sign to stop. Feeling ‘the burn’ is
also not a sign to stop.

It’s a sign to play and explore in the

sensation. It’s a sign to push further. I’m sure
you’ve heard the term:

‘The mind gives up before the

body’
This is so true when it comes to our
muscles.

Psychological failure will always almost

happen before the muscle itself fails. If the
muscle could speak at this perceived point of
failure, I guarantee it would say:

“Why are we stopping? I’ve got

another 3 quality reps in me at least!”

Focus and discipline yield AWESOME output.

Be relentless in your pursuit of applying high-
quality output.
7
 THE 7 SKILLS TO TRX BETTER

4. T he skill of Mobility
Lack of mobility is NOT just tightness,
it’s also a sign of weakness. A
lack of mobility is normally a lack
of muscular balance due to an
improper full range of motion
form.

Think about it. Muscles work in pairs.

When one shortens (contracts) the
other muscle must lengthen. This is
called antagonistic muscle pairings.

They are opposing forces constantly

working against each other.

Focus on fully lengthening the muscle

at one end, and fully contracting it at
the other (the SQUUEEEZE!).

Over time, you will find imbalances

that have been causing you
problems, begin to disappear. Not
from mindlessly stretching, but
from correctly building a healthy
muscle.

8
 THE 7 SKILLS TO TRX BETTER

5. T he skill of Time
Time under tension is the greatest opportunity for challenging your muscles.

It’s not how many reps, it’s how long (time) the muscle was placed under constant tension within
those reps.⁣ A quick reminder example on this from the Beginner Program: Which do you think
would develop lean, healthy muscle best from the below two achievements:

1. hitting 16 reps of a TRX Chest Press with each rep taking 1-2 seconds

or

2. Hitting 8 reps of a TRX Chest Press with each rep taking 6 seconds

Which do you think would develop quality muscle quicker and better? If you’re like the majority
of movement-centric people, who see little progression year on year. You’d have said number 1.
BUT We’re not those people.

We’re the 1% who do things effectively and become unstoppable year on year. We
are muscle-centric exercise fitness freedom athletes. That’s why we say the answer is number 2.

Why?

Let’s look at the simple maths and science:

1. hitting 16 reps of a TRX Chest Press with each rep taking 1-2 seconds
16 reps with 2 seconds per rep = 32 seconds
That’s 32 seconds the muscle has the opportunity to be placed under constant tension. If the
exercise is performed correctly.

2. Hitting 8 reps of a TRX Chest Press with each rep taking 6 seconds
8 reps with 6 seconds per rep = 48 seconds
That’s 48 seconds the muscle has the opportunity to be placed under constant tension. If the
exercise is performed correctly... 9
 THE 7 SKILLS TO TRX BETTER

If science tells us that muscle is built from time under tension. Then performing number 2 is
the obvious and correct route.

From experience, I can tell you this is so important. My body dramatically changed when
I mastered an appreciation for placing my muscles under constant tension for long periods
throughout a set.

The ability to do that from a beginner-advanced level comes with practice and learning. It’s a
wonderful thing to master.

It makes the realms of suspension and resistance band training and how we can intensify
exercises, endless.

10
 THE 7 SKILLS TO TRX BETTER

6. T he Skill of Muscular Endurance

This skill is developed from improving the
skill of Time, as that skill leads to challenging
muscular endurance.

Increasing this improves the muscle’s

ability to produce energy and clear
metabolites (waste).

Which in turn increases work

capacity, muscular stability and
strength.⁣

Meaning you’ll be able to push harder and

go further. This is the route to advanced level
training and body composition.

Muscular endurance makes fat loss

easier as the mitochondria in your muscle
cells become much better at utilising fat for
energy.

11
 THE 7 SKILLS TO TRX BETTER

7. T he Skill of Breathing
Practising to just use nasal breathing during suspension training or resistance band training, improves
circulation due to increased nitrogen in the blood. It also increases the body’s maximum ability to produce ATP
in the presence of Oxygen (VO2 Max). The body becomes better at performing high amounts of work
while burning fat as the primary energy.⁣

How and why does nasal breathing achieve this?

The body is more efficient at oxygen and carbon dioxide exchange with nasal breathing as it utilises more
lobes of the lungs. This means more oxygen availability in the cardiovascular system thus more oxidation of fat
cells for energy and more CO2 by-product expelled from the lungs.

View nasal breathing as gears to utilise within your life to optimise your body and performance:

Gear 1: Only nasal breathing

Attempt to live your entire life nasal breathing. From day to day activities and in your workouts. Mouth closed,
tongue to the roof of your mouth for jaw alignment and balance, and with controlled slow breaths in and out.

Breathe only through your nose when performing every rep of every set. It will be challenging at first but you
will be surprised at how quickly you improve over time. This skill acquisition has a large beneficial knock-on
effect on all areas of your life.

Gear 2: When intensity increases

There will be times when you simply can’t only breathe through your nose. Often during leg workouts,
exercises like TRX Pistol Squats are very demanding on your cardiovascular system. In this instance when
intensity increases, look to breathe in through your nose and out through your mouth. You will be able to
breathe quicker and thus supply your body with more oxygen faster.

Gear 3 when intensity increases A LOT

Like a HIIT session or cycling up a hill. When intensity is all out mouth breathing is needed. Then go back down
your gears until you return to nasal breathing.

12
 THE 7 SKILLS TO TRX BETTER

3. The Fitness Freedom Programs

3.1 The TRX Programs
Beginner Total Body Transformation
Program
Learn the effective muscle-centric suspension training technique to
transform your body anywhere in 8 weeks

I created this program for those wanting to achieve their fitness goals anywhere, with a
TRX being the tool. It is intended for those new to TRX and covers all the foundational
exercises and how to do them along with progressive overload throughout BLOCKS 1
and 2 to advance in both functional fitness, strength and aesthetic physique.

Intermediate TRX Beach Body Program

Develop a lean physique, improve cardiovascular output and build
functional strength in 8 weeks

This program is designed for total body fitness advancement using a TRX, anywhere. It
has been specifically crafted to get you the ‘beach body’ by increasing your functional
fitness strength, burning fat and challenging your muscles to develop an all-round lean,
aesthetically shaped physique.

Intermediate TRX Muscle Builder Program

Build quality muscle mass to develop your overall size in 8 weeks

This program is designed for those wanting to maximise muscle building using a TRX,
anywhere. It is a giant and super-set high intensity and volume program consisting of
2 workout plans. Each workout plan is a 4 week, 3-6 day progressive guide that can
be used depending on your level of fitness or how hard you want to push yourself each
week. The program has been created to challenge the body using muscle pairings.

Intermediate TRX Muscle Builder Program

Advanced Ultimate TRX Physique Sculptor
Program
Completely re-shape and sculpt your body like never before in 14 weeks

This is a beast of a program and requires you to give it your all! This Program focuses
on enhancing lacking body areas (the areas that give athletes their stage-worthy form)
statistically found on general fitness enthusiasts to sculpt a better aesthetic shape and
physique at home. With a hard work training ethic, this Program will change your
13
physique.
Click a Program to view more details, or visit: www.trxtraveller.com/trx-programs
 THE 7 SKILLS TO TRX BETTER

Advanced TRX Full Body Intensity!

Program
Maximise your muscle mass growth potential through full-body intense
workouts in 16 weeks

Do you want to see and feel the development that can be created through quality over
quantity? The primary goal of this program is to teach and guide you through full-body, high-
intensity TRX Workouts that push the muscles we are targeting to complete FAILURE across
the 3 strength phases. Encouraging equal, full-body muscle and strength development.

Intermediate TRX Core Developer Program

Develop a strong, stable and lean core anywhere in 8 weeks

I created this program for those wanting to create a strong and well developed core both
anteriorly and posteriorly (front and back). When combined with the correct nutritional
plan (primarily to lose fat) you will gain an aesthetically shaped waist from the muscular
development achieved.

Intermediate TRX Arms Sculptor Program

Develop lean, sculpted arm shape by building your entire bicep and tricep
muscles in 8 weeks

Gain lean, shaped and strong arms without a gym, anywhere. I created this program for
those wanting to transform their arms anywhere, with a TRX being the tool to do so. It
incorporates a variety of exercises based around the ‘strength curve’ principle, meaning
it combines exercises that target all areas of the arms resulting in a well-rounded sculpted
shape. Combined with progressive overload principles.

Intermediate TRX Booty Builder Program

Build up the entire glutes area adding shape, stability and strength in 8
weeks

Do you want to build strong, aesthetically shaped glutes without a gym, anywhere? This
program is designed to target the Gluteus Maximus primarily, with the surrounding glute
muscles, hips and stabilising muscles secondary using a variety of TRX exercises, overload
progression and intensity week by week.

14
Click a Program to view more details, or visit: www.trxtraveller.com/trx-programs
 THE 7 SKILLS TO TRX BETTER

3.2 TRX Program Stacks

BEGIN-ADV: TRX Muscle & Size

Complete Programs Stack
Learn how to maximise your muscle-building potential with a
TRX, adding quality, dense muscle mass and overall size to your
entire body

Learn the foundations to TRX muscle-centric exercise over an 8 week workout

plan. Then begin to build muscle through large intensity and volume over
another 8 week plan. Then push your body’s limits to maximise muscle
growth through high intensity TRX training with a 16-22 week plan. Stack
includes: TRX Total Body Transformation Program, TRX Muscle
Builder Program, TRX Full Body Intensity! Program

BEGIN-ADV: TRX Lean & Sculpt

Complete Programs Stack
Develop lean muscle, burn fat, and sculpt an aesthetic physique
by learning the TRX muscle-centric technique and mind-muscle
focus

Learn the foundations to TRX muscle-centric exercise over an 8 week workout

plan. Then develop functional fitness strength, burn fat and challenging
your muscles to develop an all-round lean, shaped physique over another
8 week plan. Then focus on enhancing lacking body areas (the areas that
give athletes their stage worthy form) statistically found on general fitness
enthusiasts to sculpt an advanced aesthetic physique with a 24 week plan.
Stack includes: TRX Total Body Transformation Program, TRX Beach Body Program, TRX Physique
Sculptor Program

BEGIN-INTER: TRX Progression

Programs Stack
Transform your body whilst learning TRX muscle-centric
exercise to then unleash your potential, developing muscle
tone, cardiovascular output and functional strength

Then these 2 programs (stack) are your perfect tool! Totaling 4 months of
progressive workout plans, you will transform your body whilst learning
TRX fitness (TRX Total Body) to then unleash your potential, pushing your
body to serious muscle toning, cardiovascular and functional strength
advancement (TRX Beach Body). Stack includes: TRX Beginner Total
Body Transformation Program, TRX Beach Body Program
15
THE 7 SKILLS TO TRX BETTER

Beginner, Core and Arms Program

Stack
Learn the foundational TRX muscle-centric technique whilst
transforming your body, building solid core strength and more
arm development

Do you want the perfect stack for total beginner TRX Fitness Freedom?
Learn how to exercise your entire body correctly with a TRX. Advance your
core strength (CORE DEVELOPER) and develop your arms shape (ARMS
SCULPTOR) further. Stack includes: TRX Total Body Transformation
Program, TRX Core Developer Program, TRX Arms Sculptor
Program.

Intermediate Core and Booty

Programs Stack
Build a strong lean, core and develop all areas of the booty for
aesthetic shape

Do you want to transform your core and booty physique anywhere? Build
a strong and well-developed total core area (front and back). Gain an
aesthetically shaped waist from the muscular development achieved. Build
strong-powerful Glutes and develop an aesthetically shaped booty.. Stack
includes: TRX Core Developer Program, TRX Booty Builder Program

16
 THE 7 SKILLS TO TRX BETTER

3.3 Resistance Band Programs & Stacks

Beginner Resistance Band Muscle Pump

Program
Workout in a 1m squared space anywhere, burning fat and developing
muscle tone in 8 weeks

This program is designed for a total body fitness advancement using an easy level black
CrossFit resistance band (this one here), anywhere. It has been specifically crafted to
increase your functional fitness strength, burn fat and challenge your muscles to develop
an all-round lean, aesthetically shaped physique. It has been developed so it can be
completed within small spaces.

INTER - ADV: Resistance Band Muscle

Builder Program
Build healthy, lean muscle, and grow a sculpted physique with a resistance
band in 16 weeks

This program is designed to focus solely on building muscle with a resistance band. It
delivers a structured plan teaching specific exercise intent and band execution technique
combined with high neurological overload drop set techniques to shock the nervous
system and exhaust muscle fibers leading to growth and body sculpting. All with one
easy level black CrossFit resistance band (this one here).

Resistance Band Toned and Defined

Complete Program Stack
Transform your body whilst learning correct resistance band
exercise execution technique and mind-muscle connection
principles. From beginner to advanced level.

Then these 2 resistance band programs (stack) are your perfect tool! The
programs use this easy level black CrossFit resistance band (this one here).
They total over 30 weeks of progressive workout plans, you will transform
your body whilst learning correct resistance band execution specific to
your fitness goals. The two programs equate to over 220+ pages of specific
workout plans, exercise resources, key anatomy points, a glossary of
coaching video exercise and a section explaining the specific programming
principles at play (volume, intensity, frequency, etc.) Stack includes: Resistance Band Muscle Pump Program,
Resistance Band Muscle Builder Program

17
 THE 7 SKILLS TO TRX BETTER

4. Take The Fitness Freedom Program Quiz

Unsure which Program is right for you?

"In less than 60 seconds I'll help you find the right TRX or
Resistance Band Program for your fitness goal.
From beginner to advanced I've got a Program for
everyone achievable at home, or anywhere!”

Take The Quiz

18
 THE 7 SKILLS TO TRX BETTER

5. Fitness Freedom
Time-line (so far)

2002 - 2015 In the gym, studying and teaching

2016 TRX'ing and backpacking across Central and South America

Mexico, Cuba, Colombia, Peru, Bolivia, Chile, Patagonia, Argentina, Brazil

2017 TRX'ing and trekking in The Himalayas of North India and Nepal
North Indian Himalayas trekking, Delhi, Jaipur, Pushkar, Katmandu, ABC Annapurna

trek, Pokhara, Chitwan

2018 - 2019 TRX'ing and nomad living in

Mexico, Costa Rica, Belize, Nicaragua, Argentina

2020 TRX'ing and nomad living in

Argentina

Today Fitness Freedom Athletes Community was born!

Teaching people how to transform their body with suspension
training (or resistance band), anywhere. To Gain Fitness Freedom
19
 2019 SAN JUAN DEL SUR,
NICARAGUA
THE 7 SKILLS TO TRX BETTER

6. Contact

If you have any questions, thoughts, or want to chat about the right TRX or Resistance Band
Program for your goals? I'm right here: hello@trxtraveller.com

Instagram

YouTube

Facebook

Reddit

Pinterest

The Fitness Freedom Athletes Private Facebook Group

Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document should not be taken
as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the
advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use
of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect
losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the reader are the intellectual property of Adam Atkinson,
TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without Adam Atkinson's
written consent. All violations will be prosecuted to the fullest extent of the law.

20