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Supersetting with the TRX

Last post 05-26-2009 11:32 AM by trainerjon. 13 replies.
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  • 05-13-2008 2:39 PM

    • lnadborny
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    Supersetting with the TRX

    Supersetting in weight lifting flows perfectly with the TRX.  I love to have my clients do a set of bench press followed immediately by the atomic push-up on the TRX. 

    • Post Points: 50
  • 05-16-2008 10:31 AM In reply to

    • Fraser
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    Re: Supersetting with the TRX

    Thanks for the comment

    Most trainers have used supersetting with great results. It is a great technique that can be employed many different ways and which the TRX is well suited to Same group supersets: This is was described in the above post where exercises that target the same muscle group(s) are stacked on top of one another.

    We can also consider the principle of moving from less stable to more stable environments as we look at supersetting in this way. An example is to do a TRX Chest Press in as deep a position as possible while still maintaining good form. Transition directly into the atomic pushup that Liana references earlier but for variation use the matrix version of it, driving both knees to left elbow, then right elbow, then up the middle between each pushup.

    Moving from a less to more stable environment is a tremendous strategy to add on to the concept of supersetting.

    Another strategy to consider is moving from a more integrated action to less integrated such as from the low back row to swimmers pull or suspended lunge to suspended single leg extension.

    Other methods of supersetting are as follows: Antagonist groups - TRX High Biceps Curl & TRX Triceps Kickback (this increases intensity and compresses the workout)

    Compound to Isolated Synergist - TRX Chest Press to TRX Preacher Extension - pre-fatigue synergist makes isolated action much more difficult. Note that this can be done the other way as an occassional variation which leaves the primary group nowhere to hide and offers the advantage of producing the same kind of muscular load without having to use as much resistance

    The list truly goes on and on. Above I've tried to provide a few interesting combinations to experiment with. I would love to see other combinations that you enjoy with just the TRX or integrating other modalities. What are the rest of you doing? :-)

    Fraser Quelch
    Head Coach & Director of Programs and Development
    Fitness Anywhere Inc.
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  • 07-15-2008 4:03 PM In reply to

    • ldraper
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    Re: Supersetting with the TRX

     I'm exactly one day into my TRX training, having been inspired to get one after watching you demonstrate with it during your IDEA pre-con, Fraser. Since I'm so new to it, I couldn't use it well enough to get a full workout, so I superset my TRX exercises with kettlebell swings and burpees. Pretty perfect. :~)

     I really enjoyed your day-long workshop Tuesday. Made a lot of notes and am making my way through the pondering and testing. Thanks, Fraser.

    • Post Points: 20
  • 07-24-2008 11:18 AM In reply to

    • Fraser
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    Re: Supersetting with the TRX

     Great to hear you enjoyed the session and are integrating the TRX into what you're doing. Are you feeling like you are getting into the swing of things now? Which programming did you end up getting?

    Fraser Quelch
    Head Coach & Director of Programs and Development
    Fitness Anywhere Inc.
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  • 07-25-2008 9:14 AM In reply to

    • ldraper
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    Re: Supersetting with the TRX

    Fraser:

     Are you feeling like you are getting into the swing of things now? Which programming did you end up getting?

     

    I've been doing about a half-hour a day on the TRX, then mixing in other things like sled work and kettlebells. A couple times I went an hour on the TRX without veering off. I'm loving it. Recommending it to all my friends. :~) 

    Trying a variety pack of moves has been useful to learn the options, sort of figuring out what it and I can do together. I picked up Justin's TRX back rehab dvd at the expo and ran through that a couple of times. Other than that, I didn't really settle into a certain program. Is that something you recommend, following a specific programming? So you can progress systematically, I suppose?

    • Post Points: 20
  • 07-25-2008 3:13 PM In reply to

    • Fraser
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    Re: Supersetting with the TRX

    The military program gives a nice smooth progression but it sounds like you are already integrating it very well with your current program. Keep your eyes on the website and playing around and you will find that it will progress with you. 

    Fraser Quelch
    Head Coach & Director of Programs and Development
    Fitness Anywhere Inc.
    • Post Points: 5
  • 05-05-2009 12:59 PM In reply to

    • trainerjon
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    Re: Supersetting with the TRX

    I've been doing a Indo Board bent over reverse fly followed up with a TRX Letter T.

    I also like to do the TRX Row followed up by a 1 arm row off a bench.  

    The TRX front fly is probably not utilized by most TRX users enough.  It is a great exercise that can be followed up by an atomic pushup, bench press, or cable fly.

    Any other Ideas?

    Jon Ham

     

    • Post Points: 20
  • 05-05-2009 2:09 PM In reply to

    • jhill0084
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    Re: Supersetting with the TRX

    This Indo board intrigues me. I need to look around and see if the gym I belong to has one.
    TRX 40 40 club badge
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  • 05-05-2009 8:09 PM In reply to

    • trainerjon
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    Re: Supersetting with the TRX

     it probably doesn't, but it goes perfectly with the TRX -   I think it is a good idea to start with the IndoFLO® Balance Cushion on an indo original and then move to the Indo Original.

     I have found that the combination of the two - TRX 

    and Indo board have helped tremendously.  

    JH

    • Post Points: 5
  • 05-06-2009 8:00 AM In reply to

    • mikewbjr
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    Re: Supersetting with the TRX

    I have received tremendous increase in muscular strength and endurance from supersetting with the TRX, but i dont use traditional weights. I will superset with trx/kettlebells/sandbags/body weight/jump rope/power bands/perfect pushup/weight vests. I love the versatility of the TRX have been useing it strong for over a year now! It's amazing what you can do with it and the exercises you can come up with.
    • Post Points: 5
  • 05-09-2009 3:11 AM In reply to

    • dontreadonme
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    Re: Supersetting with the TRX

    Adding the "W" form rear delt and the "Y" form rear delt immediately following shoulder presses and lateral raises resulted in the craziest burn/pump I've ever had in 27 years of lifting. I love it... my clients love it.
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  • 05-11-2009 2:57 PM In reply to

    • trainerjon
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    Re: Supersetting with the TRX

     

    dontreadonme:
    Adding the "W" form rear delt and the "Y" form rear delt immediately following shoulder presses and lateral raises resulted in the craziest burn/pump I've ever had in 27 years of lifting. I love it... my clients love it.

     

    Totally agree!

    • Post Points: 20
  • 05-19-2009 11:16 PM In reply to

    • Kudzu630
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    Re: Supersetting with the TRX

    I started supersetting bout two weeks ago and it keeps the heart up and really pushes the muscle groups to work hard at it. After next week I'll start adding more freeweight exercises on top of the TRX exercises. I gotta say I love it and notice the difference in how the muscles react to essentiallyt he same movmeent but different platform. I'll do the the TRX incline p/u the follow with BB benches then back to single leg TRX chest press.

     The indo boards are great and if you dont feel like buying one for $100 then make your own. A piece of PCP or similar pipe. Get a piece of heavy wood (like a school desk) and nail two strips of wood (approximately 1" wide) that extend to half of the pipe's height. Bam, indo board without the taxes. I'll do about 5 minutes of getting up and balancing after a lower body session which really forces me to balance with minimal movement. If you've surfed or do surf, you know the general idea with the indo boards... big movement equals big wipeout.

    • Post Points: 20
  • 05-26-2009 11:32 AM In reply to

    • trainerjon
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    Re: Supersetting with the TRX

    Yes, big movement can equal big wipeout!  The boards are fun though and make the workout much more enjoyable along with the TRX of course.  There is a new indo board that is designed by famous surf artist Drew Brophy that is super cool.  If you make your own you won't be able to enjoy the art :)

    Jon

    • Post Points: 5
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