Fraser's Blog : TRX

Training Solutions for the Desk Jockey

Fraser — Mon, 07 Sep 2009 15:00:00 GMT

The Desk Jockey. Perched upon his steed, driving his computer mercilessly until all hours of the night or until a systems upgrade forces him to shut it down.

Increasingly we are under more demands and stress at work and our workday hours creep up to levels that make it difficult to spend time with our family, let alone get in the exercise we know that we need. When we do get home we are often too exhausted from the day to even contemplate a training session and so we plop ourselves down in front of the TV for hours on end to unwind. (average American watches 4.75 hours of TV per day)
Certainly not the best way to achieve our fitness goals.

So we are faced with three problems:
1) What can we do at work that will help the situation.
2) What are the most important exercises that a desk jockey should do?
3) How on earth can they fit them in?

Behaviors and Strategies:
Perhaps the greatest cause of the epidemic physical dysfunction and poor fitness levels is sitting. We drive, work, eat and entertain ourselves from the sitting position and as work day hours creep north of 10 for most executives, this seated position has some very negative effects. Beyond the obvious ramifications of a sedentary day, this position promotes poor posture, contributes to back and neck pain and is the primary cause of many of the imbalances that affect the majority of people.
So what is the answer?
Stand to work:
For some this may sound like a radical switch but you will find that an increasing # of progressive companies are switching to height adjustable desks and standing work stations.

Standing to work increases energy throughout the day, avoids the static seated position and promoting movement, weight shifts and various stances. This makes a huge impact on the negative long term effects of prolonged sitting.
If this sounds too severe for you remember it is not an all or nothing equation. Stand for as long as is comfortable and then simply adjust the desk to a seated height and integrate a stability ball to promote active sitting.

Take intermittent exercise breaks:
Most people sit down at their desk and plug themselves in. You can often come back hours later and find that they haven’t moved from that spot. Implementing exercise breaks throughout the day is a simple concept that is highly effective. I have implemented something I call the 100 rep rule. What does it mean? Every day over the course of the workday I will amass 100 reps of some combination of movements. That’s not very convenient. When you can hang the TRX over your office door this argument is no longer applicable. Adding a series of stretches and/or strength exercises throughout your workday will increase energy and productivity as well as take a positive step to combat the affects of sitting and help to drive metabolism.

(Note the ultimate corporate wellness solution pictured above using a height adjustable desk, a TRX and stability ball)

The TV Factor:
What are you watching? Seriously, what are people watching for 4.75 hours every day. Sure there’s nothing wrong with a little TV but is it REALLY that captivating or do we need to re-set our default switch. Evaluate why the TV is actually on and then consider all of the other things that you could be doing. In short, life is not a spectator sport. Do something... and let other people watch.

A little is better than none at all:
Don’t blow off your workouts completely! When people realize they simply don’t have as much time as they need for their regular workout they tend to skip it all together. Don’t fall into this trap! Use a short metabolic sequence taking your 4 favorite TRX exercises and doing as many cycles of 10 reps of each as you can in 10 minutes, due one of the Core DVD workouts or crank through the All Body Express DVD. If you must watch TV for hours on end, implement the TV training strategy I outlined in the 12 days of Christmas series. Every 30 min of TV consists of 8 min of commercial programming. When the commercials come up, jump out of your seat and do as many of a selected exercise as you can during the break. You will be amazed at what you can accomplish! Just what ever you do, don’t fall into this common trap.

Exercises:
So what are some of the best exercises to do? While there are many, here are 4 that do a great job of targeting many of the weaknesses and imbalances that are common in the desk jockey.

Overhead Squat T Shoulder Fly

45 Degree Back Row Balance Lunge

Flexibility Training for Runners

Fraser — Mon, 31 Aug 2009 15:47:00 GMT

The fall race season is almost upon us and while most runners are focused on fast intervals, hill repeats and getting their long runs in, there is an often overlooked but crucial training element to consider. This element is one of the best ways to get faster with minimal effort, yet most runners view it as an afterthought. Yes, as the title suggests, I’m talking about flexibility. Now most runners are at this moment, rolling their eyes and thinking “yup, i’ve heard this one before” but before you click out, take a moment to consider the following :

Stride Frequency
Stride Length

Everything we do technically and aerobically directly affects these variables and ultimately influences the all important equation below:

Stride Frequency x Stride Length = SPEED!!!

What you might not realize is just how much increased flexibility can influence these variables.
Now we know that the ideal stride frequency for most runners is about 3 foot strikes per second (or 90 rpm). If this sounds fast to you then this is the first thing you will need to work on. Once you have created the neuromuscular ability to hold this turnover it will be time to take a good hard look at stride length.

So how big of a difference will these elements make? Have a look at the following two examples:

Example 1)
3 foot strikes per second (90 rpm) and a stride length of just under 55” gets you a 40 min 10 k
2” more per stride and that 10 k time drops to 38:30!!

Example 2 )
A stride length of 51.5” with a turnover of 85 rpm (2.83 foot strikes per second) gets you a 45 min 10k
Moving up to 90 rpm (0.17 more foot strikes per second) shaves 2.5 minutes off your time!!

These are BIG DIFFERENCES!!

So how does flexibility help? Let’s have a look at stride frequency.

If you look at the photo below of Kenesa Bekele, take note of how much quadriceps mobility he demonstrates as he pulls his left heel under his body. This allows him to create a shorter lever in his leg so that he can pull it forward faster which gives him an effortless and more efficient turnover.

Stride length is of equal importance. Hip and calf mobility directly influence stride length. If either are tight they will inhibit the movement and shorten stride length. This means that if we can just get these tight structures out of the way of the motion, it is very likely that we have some “free speed” waiting for us on the other side that our present conditioning level will support.

There are some great stretches to address these specific issues in the TRX Essentials: Flexibility DVD and the entire thing also works very well for addressing many of the imbalances that can lead to injuries in runners. The DVD offers a tremendous full body stretch that also can be done as a flowing movement prep for any athletic activity.

Beyond what is in the DVD, 3 additional stretches that work perfectly for runners are featured below. Try these ones out prior to your next outing and see if your running feels a bit easier.

1) Foot Elevated Quad Stretch
This is an amazing exercise to help create mobility through the entire anterior line and increase stride length.

2) Suspended Pigeon Pose
A fantastic stretch that addresses the glute, piriformis, and across the thoracolumbar fascia into the contralateral lat. This stretch serves to alleviate the tightness that often develops along this line and helps to prevent injury and promote smooth and obstruction free running which promotes increased stride frequency.

3) Sprinter’s Start Calf Stretch
This stretch addresses the classic mobility problem of inadequate ankle dorsiflexion in runners that often results in a pre-mature heel lift, added stress on the calf and plantar fascia and can shorten the stride.

For a complete flexibility program to add to your training regimen, check out the TRX Essentials: Flexibility.

Good luck with your fall race season and may a PR await you at your next finish line!

The "Shanghai Dangerous" Workout

Fraser — Thu, 23 Jul 2009 15:00:00 GMT

After wistfully looking out over the park outside his hotel for 4 days, Fraser finally gets a chance to blow off some physical energy after a recent training event in Shanghai.

Check out this 5 circuit workout that can be done in it's entirety or broken into a number of short intense circuits depending on your time and energy.

Amazing what can be accomplished with nothing but a TRX, pull up and dip bars and a jump rope!... and don't forget the randomly occuring concrete block if you want to add a little spice to things.

The details are below:

Fraser's Top 10 Training Songs... Part 1

Fraser — Thu, 02 Jul 2009 15:00:00 GMT

Music is the kind of thing that can take your training to an entirely new level. There’s something to be said for the song that lifts your energy, hardens your will and motivates you to dig down that little bit deeper!

While I can’t promise that the following selection will appeal to every musical taste, every one of these songs takes my own training to an entirely new level and if truth be told, makes me drive faster :-)

In the video below I've tried to give you a little snippet of the song with a brief description as to why I like to train to it and attempt to capture what it is that does it for me about each one.

This list was actually a lot harder to pare down than I thought it would be. As a result I'll post 3 lists of ten over the next few weeks. The songs are in no particular order but I will guarantee if we ever workout together and any combination of these is featured in your playlist - you’ll see my energy peak!

I hope you find something here that gets your own training juices flowing.

Enjoy!

The "Infamous TRX Workouts" - Weeks 7 & 8

Fraser — Mon, 15 Jun 2009 07:00:00 GMT

To borrow a phrase from Bruce Buffer of UFC announcing fame "... and now, iiiiiiit's TIME!" This is it! It has all come down to these last two weeks. The climax! The penultimate finish!

I hope that you are ready to bring it because these final progressions are not for the faint of heart!

Metabolic Circuit Changes:

Yet another level of progressions across all exercises
NO transition rest! That's right... none, nada, zip, SFA! You have to move directly from one exercise to the next using as little time as possible... OUCH!
Work time stays at 45 sec for ALL sets
Set rest is reduced back to 2 min

The combination of the highest level of exercise progression with a bare minimum of rest makes this final progression nothing short of evil.

Strength Workout Changes:

The strength workout stays the same as in weeks 5 & 6 but continue to challenge yourself with increased load as you move through this element of the program. For a refresher on the exercises, click here and scroll to the bottom for the exercise library.

TRX Metabolic Circuits: Weeks 7 & 8

TRX Metabolic Workout A Video: Week 7 & 8

TRX Metabolic Workout B Video: Week 7 & 8

TRX Strength Workouts: Weeks 7 & 8

So there you have it! The final 2 weeks.

Were you to have tried this progression in Weeks 1 and 2, there is a high probability that you would have unraveled like a cheap sweater! Now with 6 weeks of conditioning under your belt though you should feel primed and ready. Good luck

How to Push Yourself - 7 Tips to Top Intensity

Fraser — Thu, 04 Jun 2009 15:00:00 GMT

There is a famous quote that says "Nothing worth having is easy." If reaching our maximum physical potential and having our ideal body were easy, everyone would. The truth is - they don't. Too often people search for the easy way to get these things and unfortunately, fall prey to those promising the magic pill, miracle diets or peak results in 8 minutes.

The reality is simple - hard work is required... period.

A personal trainer can guide you, help to motivate you, can ensure that you are training as efficiently as possible but at the end of the day, you need to BRING IT to get results. So what is "it"?
Bring your energy, your passion, your enthusiasm, your commitment and your intensity to every workout and nothing will keep you from your results.

So how can you set up your program to support you. How can you push yourself harder? Here are 7 tips I've used to push myself in my own workouts and that have worked with countless clients and athletes.

1) Timed Workouts

"I'll race ya!" Say that to any human and one of two things will happen - they will either concede OR they'll get a twinkle in their eye that says it's on! There is nothing like turning on a clock to help bring intensity up a notch... or 10. I have often joked with my distance runners that clock + pace chart = crazy person. The advantage here is that the race is with yourself so a concession is much less likely. Lay out your workout and commit to keeping good technique as a priority. Then complete it against the clock. Once you've set your benchmark in any given workout you will always have a target that will keep you pushing hard. This leads us directly into point #2.

2) Track your Results

Without benchmarks you have nothing to weigh your performance against. Tracking your results in every workout keeps you focused on getting beyond that last mark. Author and poet, Washington Allston said that "The only competition worthy of a wise man is with himself". Never have truer words been uttered. There is very little that is more motivational than exceeding your previous high mark. It breeds a powerful upward spiral of energy that is increasingly rewarding with every success. So if you haven't yet, start your log book now and see how every success helps you push yourself to new levels.

3) Performance Targets

Last year I had the opportunity to work a little with the Ohio State Buckeye Football team and their strength coach Eric Lichter. In their training facility amidst the national championship banners, they have huge plackards on the walls - one for each position. On these plackards are lists of the fundamental lifts that the OSU program uses and the historical records for each one by position. Why? Because before every lift you can see the players looking up at those plackards and setting their sights, gritting their teeth and trying with all their might to catapult their own name up onto that board. It's the same reason top swim programs post world records on the walls of their pools. It promotes that little bit of extra effort required to reach them.
So what does that mean in your world? Let's use this month's 40/40 challenge as an example. Set your sights on a number and then go chase it! This sort of laser focus is bound to pull up your intensity!

4) Self Messaging

What's your mantra? What's important to you? What strikes your chord? A sentence, a quote, a written message. We all have something that inspires us. That's what the "Live Strong" wrist bands are all about. At Fitness Anywere we have one with our slogan "Make Your Body Your Machine" on it. I used to have one that was inscribed with "Harden the F#%k Up" Crass maybe, but in the midst of a hard circuit with my energy fading and will wavering - the message was clear - and effective!
Whatever it is that will work for you - find it, read it before each workout, write it on your training card, chant it - whatever it takes to help you get through things when the going gets hard. Here's a great example of top trainer and TRX fanatic Todd Durkin training in his facility with one of his mantras painted on the wall behind him.

5) Music

Much like #4, this one's personal. Maybe it's a lyric, a guitar riff, a drum beat or the "just something about it that pumps me up". Whatever it is, there is no question that music affects emotions and can easily be harnessed to help you bring intensity to your workouts. Spend some time to put together a few selections of songs that quite simply - do it for you. These should be full of energy - Basically, they should be the kind of songs that make you want to drive FAST!
Later this month I'll share a few of my favourite playlists to train to but until then - make some of your own and we can compare musical tastes later.

6) Metronome

When I was racing Ironmans, my swimming was enough of a liability without falling off my pace. To help combat this, I used a small water-proof metronome tucked under my swim cap to make sure that my tempo wouldn't fade as I fatigued in long open water swims. As it turns out, this same device clips perfecly to the TRX and is a very cool trick to measure and elevate intensity while keeping you from taking too much time resting between reps. The incentive of keeping up to the programmed tempo is remarkable and the results are easily measurable and progressed.

7) Submission

"WHAT?! This whole post is about pushing myself and you want me to submit?" In a word... YES! I want you to submit yourself to the idea of working hard. To sacrificing for the cause and to the discomfort that comes with intense physical effort. You need to approach your workouts not only knowing that there is a good chance you might suffer a bit but so that you are looking forward to the sensation. Because you know that for every rep, every set and every workout you do at this level, you are that much closer to your goals! For many people this is an evolution and certainly we can't start out at the extreme end of it...
But it is an evolution that must happen if they are to reach new levels of intensity and push themselves to the next level. Sometimes it takes a bit of time and self talk at the beginning before you are willing to embark on this kind of a journey but as you get better at it, you will find yourself increasingly willing to challenge yourself at higher and higher levels!

Now it is your turn! What are ways that you push yourself to top intensity?

The "Infamous TRX Workouts" - Weeks 5 & 6

Fraser — Mon, 01 Jun 2009 07:00:00 GMT

We're half way through the program and now the real fun begins! This week sees a full scale change across all programs!

Metabolic Circuit Changes:

More advanced exercises
A decrease of transition rest to only 20 sec
Here's the big one... An increase to 45 sec of work for ALL sets
Set rest mercifully goes back up to 3 min

These adaptations to the program again result in a significant jump up in intensity and metabolic demand.

Strength Workout Changes:

Strength workout moves to an upper / lower split format and away from the all body program that was done in the first 4 weeks
A host of new exercises and progressions from the previous weeks
Every exercise is involved in a superset couplet if not a triplet that will increase intensity

These shifts in programming and exercises will provide a series of new training impulses that will keep you from hitting a plateau and increase the overall intensity.

******* UPDATE *******

TRX Metabolic Circuits: Weeks 5 & 6

TRX Metabolic Workout A Video: Week 5 & 6

TRX Metabolic Workout B Video: Week 5 & 6

TRX Strength Workouts: Weeks 5 & 6

Strength Workout A Exercise Library

Incline Barbell Press

Strength Workout B Exercise Library

Dumbell Deadlift

Front Squat

Split Squat with Elevated Reat Leg

Step Up

Back Extensions

Stiff Legged Deadlift

Standing Vertical Barbell Twist

Now it is time to wrap it up with weeks 7 & 8.

Fitness Anywhere... Really! - The Military Montage

Fraser — Wed, 20 May 2009 07:00:00 GMT

Some photos came in a while ago from one of our men in uniform training on the TRX that I've been looking forward to sharing with you. I've been calling it Fitness Anywhere... REALLY!

All you need is:

Your TRX
A conex container
Some sand bags
Various and sundry bars and plate weight
Scrap carpeting
A wire cage enclosure complete with razor wire...

A bit of motivation and a willingness to suffer

Oh yeah... and one of these things!

What the hell is that thing?!

Seriously... Thank you for all of your photos and hats off to you for getting it done no matter where you are!

Thank you for all that you do and stay safe.

"The Infamous TRX Workouts" - Weeks 3 & 4

Fraser — Mon, 18 May 2009 07:00:00 GMT

I hope that you've had a great first 2 weeks of the Infamous TRX Workout and you're beginning to feel comfortable with all of the exercises and the general structure of the training. You may have had a few initial aches and pains that should be starting to subside. It's now time for the next stage of progression.

Strength Workouts A and B stay the same but you will notice some differences in the Metabolic Conditioning workouts.

Transition rest has been reduced by 10 seconds
Set rest is decreased by a full minute.
You will also notice some progressions in each of the exercises.

******* UPDATE *******

These changes represent both a significant decrease in recovery which will increase the metabolic demand of the the training along with an increase in intensity. Be sure to note the decrease in volume in week 3 back to 3 sets to help you manage the increased demand of the program and pay close attention to the videos for the changes in techniques.

TRX Metabolic Circuits: Weeks 3 & 4

TRX Metabolic Workout A Video: Week 3 & 4

TRX Metabolic Workout B Video: Week 3 & 4

TRX Strength Workouts: Weeks 3 & 4

To see the programming for the first 2 weeks or detailed videos of each of the strength exercises click here

Good luck with these next 2 weeks and have fun!

Are you ready for weeks 5 & 6?

Cool Combo - Row to Rotation

Fraser — Wed, 13 May 2009 07:00:00 GMT

Check out this great linked action that combines the benefits of the low row with the torsional power of the high rotation.

In this short clip, Fraser takes you through how to couple the two movements together and how to seamlessly integrate them into one big functional action!