TRX Training

Here we are going to look at the latest workout regime to hit the nation by storm, which is TRX training. I’ll be bringing you videos, and other information about the workouts, what work, why they work and how they work.

Now I’m sure you read my last post on TRX training, giving you a brief history and summary of where TRX originated from etc. so lets just jump into the action and get cracking  with the different types of workouts and routines…

Getting started:

TRX Strap length

“How do I know when to shorten my straps of my TRX Suspension Trainer, when to lengthen them and when I should have them at mid length?” Just as you have to change gears on a bike to maximize the performance of both bike and rider, adjusting your TRX strap length will make sure all users have the best experience during each exercise.

The reasons to adjust length include the following:

–          Experience the full range of motion for each movement (i.e., mid length for TRX Y Deltoid Fly)

–          Accommodate space/height constraints (i.e., fully shorten for TRX Low Row)

–          Adjust for specific exercises (i.e., over shorten for TRX Muscle-up)

–          Prevent straps from rubbing (i.e., fully lengthen for TRX Chest Press)

–          Increase stability (i.e., shorten for TRX Hip Hinge)

Here’s a quick cheat sheet if you’re ever unsure:

• Standing Exercises: Mid Length
• Row Exercises: Fully Shortened
• Pressing Exercises: Fully Lengthened
• Ground Exercises: Mid-Calf Length

There’s one more length adjustment: over shortening your TRX for exercises like TRX Pull-ups.

TRX Workouts

TRX workout 1: Rip rotation

The Rip Rotation is a simple yet effective exercise for developing rotational strength and core stability. This exercise is excellent for athletes participating in sports that need quick directional changes and controlled deceleration like basketball, soccer or MMA.

The Rip Rotation starts with you side facing the anchor point, feet shoulder-width apart, holding the Rip Trainer with a mixed grip, the palm of your base hand facing you. The Rip Trainer should be at waist height, and you should assume a plank posture, knees, hips and shoulders in line, with your core engaged.

Your hips start this rotation, and you will pivot on your back foot, until the Rip Trainer is perpendicular to the anchor point. It is critical that your hips guide this movement to support a neutral spine. The key to this exercise is focused, controlled movement. Like any TRX exercise, you must master the movement in its most basic form before you are ready to layer on intensity.

TRX Workout 2: Body Saw

The TRX Body Saw is one of the clutch core exercises for interplay between stability and mobility. This exercise requires you keep up total core stability while at the same time it takes advantage of your shoulder mobility to rock or “saw” back and forth.

To do this exercise, adjust your TRX to mid-calf length. Start with your knees, palms and forearms on the ground and your feet directly under the anchor point. Drive up into a plank with a solid core contraction. Push your body back toward the anchor point (you should only need to move a few inches) and then return to the start position.

This is a deceptively challenging exercise that can be difficult to get a handle on, so as you are first learning it, try doing one repetition at a time and resetting between each rep. Your primary focus during this exercise is maintaining an impenetrably solid core while making small focused movements and not letting your hips drop toward the ground.

The TRX Body Saw is part of the new TRX FORCE Tactical Conditioning Program, a 12-week progressive program building strength, endurance and durability to help you reach new levels of physical performance. It’s contained in a ruggedized guidebook that includes easy following daily plans, reference guides and two DVDs with three real-time workout modules.

TRX Workout 3: Squat row (single arm/leg)

The Squat Row (Single Arm/Leg) develops core stability, anti-rotational strength and coordination in a single exercise.

For this exercise adjust the TRX to mid length and place it in single handle mode.

Start at the end range of motion, standing on one leg, with your hips extended and your core braced. Lock your shoulders down and back and keep your working arm tight against your side, holding the TRX with the hand opposite your standing leg.

Your bodyweight should be equally distributed between your leg and arm as you lower yourself down in one smooth controlled motion. When you reach the bottom of the exercise, pause for a moment to re-engage your core and pull yourself up, again with equal effort from your arm and leg. Extend the pause at the bottom for a longer isometric contraction before you come up to further challenge this exercise.

TRX Workout 4: Hinge

Hinge is an intense and unique exercise for challenging the anterior core and for teaching separation of hip and spine movement. Your TRX should be adjusted to mid length, with your shins in a vertical position and your feet shoulder-width apart. Drive your hips forward and roll-out into a plank position with your hands out in front of you. Keep your core braced throughout the full range of motion.

Your hips should start your return as though there were a string tied around your waist to pull you back to the start position. This return will most likely be more of a challenge than the roll-out, so make sure you save some gas in the tank to bring you back home.

TRX Workout 5: Off Snow Triplex

This off-snow TRX triplex will help you keep your conditioning edge, maximize your on-snow performance and reduce your risk of injury.

Although the snow is a bit “thin” in some resorts in the western US, and many TRX snow athletes are simply not getting enough on-snow riding, everyone can benefit from a little conditioning prep.

• Fact 1: If you are not getting enough turns in, you need to condition off-snow.
• Fact 2: If you are riding to your heart’s content and the snow is epic… you need to condition off-snow!

Perform 12 to 15 reps of the following exercises, for one to three sets, two to three times a week.

1. 1.       TRX Bilateral Squat to Traveling Power Squat
   Lateral traveling squats help snow athletes support muscular endurance and some anaerobic ability, not to mention body control and deceleration ability. These qualities result in better skill execution, ward off fatigue and lessen the likelihood of being injured because of premature fatigue. Build your leg endurance and power and cut through the on-snow day at full capacity. Run your reps quick, hard and precise about landing ability, and you will realize full benefit and drive metabolic cost.

1. 2.       TRX Single Leg Lunge with Rotation
   Single leg lunges with rotation help to equalize strength, balance, landing ability and rotary movement on both sides of the body. SL lunges help an athlete avoid one side dominance, which leads to poor performance, low-level skill execution and increased risk for injury. Equalized movement capability on both sides of the body is critical to high level output. Increased thoracic and lumbar mobility is another positive outcome and helps lessen back discomfort and injury potential.

 

1. 3.       TRX Pike with Runners
   Pike with runners help to support muscular endurance in the upper body, equalize movement on both sides of the body and develops the ever necessary core strength and stabilization ability for on snow training and play. Increased upper body strength from holding a strong plank position can even help one to get up from a fall, move around effectively with your poles when going to the lifts or powering out of a start gate.

You may not be on snow as much as you like this season but doing two to three sets of this triplex, at least two times per week, will go a long way in prepping you to maximize your next on-snow experience!

TRX Workout 6: Atomic Push-ups

The Atomic Push-up Tempo Challenge incorporates the unforgiving tempo of a metronome to test the skills you have built with the 40/40 and Mission Readiness Challenges. The cadence of the metronome should be roughly one click per second. The second-hand of a clock will suffice if you don’t have a metronome, but you will need to set it up somewhere it is clearly visible so you don’t have to strain your neck to see it.

Time your atomic push up so you hit one of the four end positions at every click of the metronome. One atomic push up should look like this:

Second 1: Bottom of push up

Second 2: Top of push up (Plank)

Second 3: Top of crunch (knees past 90 degrees)

Second 4: Top of push up (Plank)

Each rep takes a total of four clicks of the metronome. The challenge is to execute as many reps as you can while hitting each end position on the same tempo as the metronome. The TRX Atomic Pushup Tempo Challenge requires that you hold the most difficult positions for a short isometric contraction. In this way it is different from the 40/40 challenge or the Mission Redlines Challenge where the goal is simply to do as many reps as possible at the tempo you chose.

Related articles

• Introducing TRX training… (abysmalfitness.com)
• Friday 3.9.12 TRX Legs (musclesnmotion.wordpress.com)
• Thursday 3.8.12 TRX Chest and Shoulders (musclesnmotion.wordpress.com)
• Sensible suggestions for TRX Suspension Instruction (uclaislamicstudies.com)

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