Make Your Body Your Machine : Tips

Over Shorten the TRX for Even More Challenges

Nathan McGee — Wed, 21 Oct 2009 15:12:00 GMT

Collecting TRX exercises has become a fast growing hobby. Spend some time in our forums and on YouTube and you will see people are trading exercises like trading cards (hmmmm... maybe collectible fitdeck expansion packs?) Well now here is something to add to your arsenal. In this video Fraser demonstrates how to over shorten your TRX so you can go deeper and pull higher.

Over Shortening the TRX

What exercises can you think of with an over shortened TRX?

Drop Sets and Pyramid Sets on the TRX

Fitness Anywhere — Mon, 30 Mar 2009 06:00:00 GMT

Fraser Quelch and Chris Frankel discuss how to apply these advanced set arrangement with instantaneous adjustments in resistance using the TRX.

Tips for Exercises Facing Away from the Anchor Point

Fitness Anywhere — Mon, 23 Mar 2009 15:00:00 GMT

There are some common mistakes that may affect your neutral body alignment in exercises facing away from the TRX. These errors are easy to avoid and make a big difference in the effectiveness and the safety of these movements. Check out the short video below that goes over several of them.

How to avoid cheating on the TRX

Fitness Anywhere — Mon, 16 Mar 2009 06:00:00 GMT

Watch as Chris and Fraser have an interesting discussion and show some TRX specific examples of the difference between good and bad movement cheats and how to integrate the concept into your training.

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.

TRX plus or minus 2 rule

Fitness Anywhere — Wed, 18 Feb 2009 08:00:00 GMT

So you're new to the TRX and aren't sure just how to set your body up in order to get the optimal resistance. Listen in as Chris and Fraser explain an easy way to conceptualize this so that you are individualizing your workout, maximizing your time and acheiving great results with the TRX.

TRX Football: Conclusion

Fitness Anywhere — Tue, 20 Jan 2009 17:00:00 GMT

At the end of the day, the work that is done in the gym must transfer to performance on the field. Research points to the fact that athletes with the best strength/power-to-weight ratios will likely be more explosive, more agile and better prepared to play the game. Victory is judged by wins and losses, not by the team weight room stats. In order to achieve victory, it’s clearly paramount to utilize training techniques that map directly to football movements. Using the TRX for suspension training is the best way to make sure that happens and ensure you or your players are at their very best when they step onto the field!

Until next time! FA

TRX Football: Position Specific Training

Fitness Anywhere — Thu, 08 Jan 2009 17:00:00 GMT

Both every player and every position in football has unique training requirements. Ergo, individualization of training is a cornerstone of successful football strength and conditioning programs. Suspension training offers unique, propietary solutions for designing the truly individualized, dynamic strength and conditioning programs that today’s game requires.

Suspension training enables athletes to directly address faulty motor patterns, muscle weakness or imabalances, or specific training requirements for a particular position. These characteristics also make suspension training ideal for quarterback conditioning and shoulder injury prevention.

Hurling a 14-15 ounce football around the field as hard as possible places a tremendous amount of stress on a quarterback’s shoulders. Improper technique, overuse or an inability to decelerate external rotation can all cause shoulder injuries. When you factor in defender impact on the quarterback’s arm while he is in a throwing motion, it’s clear that the quarterback must be provided with the best functional strength and conditioning possible for his position. And that means suspension training.

Below are a number of unique, highly effective techniques for addressing these demands. Exercises like Bilateral Internal and External Rotations allow for isolated strengthening of the rotator cuff while the Suspended Scorpion develops core strength and loading while creating the hip dissociation necessary for an effective throwing motion.

The fixed point loading concept is a very unique and highly effective suspension training technique that mimics the forces and mechanics of the loading phase of the throwing motion. This exercise does a tremendous job of training the body to withstand the forces that the shoulder is subjected to during the throwing motion. It also helps to train the mechanics of effective throwing and ensures that the entire body is contributing to the throw in order to maximize performance and reduce related injuries.

Further, it provides the ability to train different versions of this throwing motion. These variations map directly to the demands of common game situations where the environment dictates the throwing motion. The photos demonstrate how this technique reproduces the loading phase of the throwing motion and how they can be used to enhance performance and reduce injury.

TRX Football: Explosive Acceleration

Fitness Anywhere — Mon, 29 Dec 2008 17:00:00 GMT

Exploding off the line of scrimmage or “getting off the ball” is one of the key determinants of the outcome of each play. A faster or more powerful reaction to the snap can create a split second advantage that is often the difference between a play succeeding or failing. The Sprinter’s Start is an excellent movement to help effectively transfer the explosive power developed in the bilateral olympic lifts to a single-leg, body weight environment that more closely resembles the actual movement and speed in which it occurs on the field. Another advantage it offers is the ability to train the movement in quick succession, either in sets or as a reaction drill to help develop the endurance players must possess to maintain this explosiveness during long drives.