Make Your Body Your Machine : Fraser

Using Arm Drivers and the Suspended Lunge

Fraser — Tue, 10 Mar 2009 07:00:00 GMT

Learn how to apply this advanced technique, integrating arm drivers into the suspended lunge in order to functionally isolate or integrate the involved muscle groups through proprioceptive activation.

These progressive movements require tremendous core stabilization and control along with a high level of lower body strength and full body function and coordination.

Stacking Effect

Fitness Anywhere — Mon, 02 Mar 2009 07:00:00 GMT

The ability to combine individual exercises together to create movements like the Atomic Pushup is an incredible quality of the TRX. Using the "Stacking Effect" there is almost no limit to the creativity that can be applied to creating new, integrated exercise.

We've referred to them as Cool Combos and Linked Actions. Watch this video and start thinking about how to combine individual exercises together using the "Stacking Effect". Once you've put a few together, try sharing them with the rest of the community in the forums.

How to Reduce Sawing During Use

Fraser — Wed, 25 Feb 2009 07:00:00 GMT

When learning how to self-stabilize in movements like the Hamstring Bicycle, Suspended Runner or even during a challenging Chest Press, it can be difficult to keep even tension on the TRX which might result in "sawing" at the anchor.

Learn how to reduce this potential sawing action during demanding suspended exercises and increase the life of your TRX with this simple adaptation of the anchor to increase friction.

Progressing the Suspended Press

Fraser — Mon, 23 Feb 2009 07:00:00 GMT

The Suspended Press is one of the crux indicator exercises in the Force DVD. If it feels like it is a stopper for you, try regressing all the way to Suspended Pushups or even Kneeling Suspended Pushups as you build the requisite upper body and core strength. If you are just on the edge of being able to perform the exercise you will likely need a step between the Suspended Pushup and the full on Suspended Press. Enter the regression featured in the video below.

Learn how to perfrom this extremely challenging exercise from its most difficult position with a few simple steps. Remember that as fatigue quickly builds in this exercise, it is easy to regress back to doing the movement with a foot on the ground, then to the Canadian Divebomber and then back to ever shallower versions of the Suspended Pushup.

TRX Kettlebell Fusion Workout

Fraser — Thu, 02 Oct 2008 18:19:00 GMT

This short, intense session demonstrates how Kettlebells and the TRX can work as a perfect compliment to one another, delivering a highly effective and demanding metabolic workout.

Dips TRX-style

Fitness Anywhere — Fri, 19 Sep 2008 15:05:00 GMT

If you thought you needed a dip station at the local park or gym to incorporate this classic bodyweight exercise into your training, then Fraser Quelch, FA’s Head Coach and Director of Training and Development, would like you to think again.

This video shows an easy way to do dips on the TRX. TRX dips build tremendous tricep and pectoral strength like normal dips, but they also improve shoulder stability and mobility at the same time. This fundamental move is suitable for all levels of fitness, but as Fraser Quelch demonstrates in this video, the TRX Dip can be made more difficult with a few simple adjustments in body position. So click below and get ready to burn!

TRX Canadian Dive Bomber

Fraser — Wed, 10 Sep 2008 22:49:00 GMT

This dynamic suspended exercise emphasizes shoulder and chest strength while putting a tremendous demand on the whole body and the core in particular. Click below and step up to the challenge!

TRX Suspension Training In Iraq

Fitness Anywhere — Wed, 27 Aug 2008 19:06:00 GMT

Here are some cool pics sent to us from a Lieutenant with the 2nd LAAD Bn stationed in Iraq right now. If you have a great photo or video of yourself training on the TRX, post it in the Photo Competition section of our forum.

Cross Training Element #4 Functional Range of Motion

Fraser — Mon, 18 Aug 2008 23:37:00 GMT

This type of activity should be done on its own or coupled with the other elements on almost every training day. As a rule the vast majority of North Americans have very poor functional range of motion (F-ROM). This restricts their ability to perform other activities in sport or in life.

Daily stretching or participation in yoga or pilates are excellent ways to train and improve F-ROM. There are variations in the challenges posed by the postures used in each discipline. The most well rounded and optimal training program for functional range of motion will integrate each discipline. If this training is being coupled with other elements it should be done last. Research has shown that stretching prior to other types of activities does little to prevent injury, causes less of a long term ROM adaptation and can even decrease performance. It is maximized when it is done on its own or after the other types of activities. Dynamic stretching can be used prior to other types of training once the body is warm.

It is evident that “Cross Training” can be so much more than simply combining the training modes of strength, cardio, flexibility and sport. Taking the time and energy to address the details of these specific elements will enable you to achieve peak general functional fitness and bring your training to an entirely new level while preventing injuries and invigorating your training routine.

Cross Training- Do it right!
Benefits of Cross Training Approach
Cross Training Element #1 Cardiovascular
Cross Training Element #2 Functional Strength and Power
Cross Training Element #3-Sport/Activity

TRX Suspended Scorpion

Fraser — Wed, 13 Aug 2008 17:20:00 GMT

This advanced suspended exercise demands core control and reaction to both gravity and momentum and is an excellent way to create the hip dissociation and mobility necessary for many higher level athletics. It also helps with single leg and upper body strength along with coordinated shoulder function. This tremendous exercise is a strong addition to any mid-level to advanced program.

You should be able to perform 20 pendulum swings before integrating this exercise into your program. Begin doing the exercise at a slow speed and then add tempo and power as you progress.