TRX Training

Incorporating the BOSU with TRX

jyllyan — Thu, 06 Aug 2009 04:01:51 GMT

Hi, I think everyone here shares excellent ideas/workouts. Thank you! Now... my question-I'd like to incorporate the BOSU with the TRX when training my clients.
Any and all suggestions are appreciated. Thanks!

What is TRX Equivalent for these?

GunnySpook — Wed, 18 Nov 2009 01:10:57 GMT

Just read an article by Jeff Anderson on Military.com about mistakes in ab exercising.

Generally, he says working the upper abs first is a mistake, and ab work should start with lower abs. Specifically, he says:

-------------------------------------------------------------------

So the best exercises for lower abs are:

* Incline Leg Raises
* Incline Knee Ups
* Hanging Leg Raises
* Flat Bench Leg Raises

And then follow up with the best upper abs exercises:

* Crunches
* Weighted Crunches
* Situps
* Hanging Knee Raises

---------------------------------------------

If you were building a TRX program to do these exercises, which TRX exercises equate? Or substitute?

Thanks!

The Gunny

Similarities and differences between Force and Strength DVD's

JamesO — Tue, 17 Nov 2009 21:27:38 GMT

Hi everyone

I've decided to order, but before I do I'm wondering about the similarities and differences between the TRX work of the Force and Strength DVD's (I understand that the Force program has a running piece) How much crossover is there between the TRX movements? Are the moves the same? Is there a much or minimal overlap? I'm sure recovery times vary. Are the routines similar? Just trying to get as much info as I can to help me choose.

And if you've seen it, are they similar to the TRX program from Precision Nutrition?

Thanks so much!

Upper Body and Core Workout

gshaw34 — Thu, 12 Nov 2009 01:18:47 GMT

Hello all,

I am recovering a nagging inner quad injury that I am getting acupuncture on right now that helps a lot. I am looking to do an upper body and core workout in order to give it time to heal cause when I start doing a lot of lower body especially single leg movements I reaggravate it a little and I just think it needs time to rest. I still play hockey but it is not effected that much as I can deal with it mostly. Regular squats and step ups don't seam to bother that much, so basically I am just look for guidance in a program for the next month or so and any suggestions would be awesome. Also the shoulder workout that Drew Brees does is awesome and helps a lot with my since I suffered multiple shoulder surgeries on a shoulder instability problem. I was trying to do the trx phase 1 program and winter sports but I am going to hold off for now till I am healed. BTW lower body injuries stink but acupuncture def helps and even thought it hurts like heck with the trigger points you can feel the muscle relase and relax

Thanks Gregg

MMA Training: Brandon Vera's TRX Exercises

Fitness Anywhere — Thu, 12 Nov 2009 20:01:31 GMT

I know we have several people who are training in various MMA programs. Thought I would pass along that we just posted Brandon, "the Truth" Vera's TRX Exercises he has been using to train for UFC 105

http://community.fitnessanywhere.com/blogs/mfp_interviews/archive/2009/11/12/train-like-a-fighter-brandon-vera-workout.aspx

Enjoy!

Rowing and TRX

dangray — Sun, 08 Nov 2009 11:51:42 GMT

Hi all. I have recently ordered a Water Rower, which will be arriving on Wednesday (most excited) and as I am aiming to row every day or at least 5 times a week, I am going to modify my current TRX program to ensure I don't overload my upper back and shoulders. My current program is as follows:

Suspended Lunge

Squats

Atomic pushup

Wide Fly

Back Row

Single Arm Power Pull

Swimmer's Pull

Y Deltoid Raise

High Bicep Curl

Tricep Press

Suspended Pendulum

Suspended oblique crunch

There is quite a strong focus on upper back in this program at present, as I have had issues with posture for a number of years now and have been trying to strength related muscles to improve this. Hoping the rower will continue this good work, and am looking at perhaps removing 3-4 (or more) of these exercises and replacing them with exercises that target other areas. So that would leave me with a program along the lines of:

Suspended Lunge

Squats

Atomic pushup

Wide Fly

Y Deltoid Raise

High Bicep Curl

Tricep Press

Suspended Pendulum

Suspended oblique crunch

I am open to leaving program to either replacing those 3 exercises (or more) with the same amount of exercises, or adding more to bring it up to 15-16 exercises if people think that's a good idea. My goal is fat loss and general strength gains, as I aiming to lose around 5-10kg in body fat in the next 2-3 months. Any suggestions would be greatly appreciated, along with any dietary advice anyone wants to share :)

Thanks for reading :)

Daniel.

Where is the best place to use the TRX

ccusido1625 — Thu, 25 Jun 2009 20:31:09 GMT

Where do you think is the best place to use the TRX system?

FITDECK cards

Al Czervik — Thu, 22 Oct 2009 10:18:20 GMT

I found a new site called Fitdeck. It offers workout cards for many "themes" of workouts including TRX. I am ordering cards soon so I don't have any feedback yet...

www.fitdeck.com

TRX difficulty levels on DVD's need to be indicated

ProBalancePT — Thu, 22 Oct 2009 00:08:26 GMT

I don't think I'm alone here, but I think it would be very helpful if as TRX continues to develop more programming and DVD's that they develop a rating or level system (i.e. beginner, intermediate, advanced, extreme, etc...or Level 1, 2, 3, 4) that would be helpful in guiding consumers to the appropriate DVD's for them.

I know TRX is working on getting more videos geared to the "real folks" not just the uber-fit ones. Just a suggestion...

TRX Hamstring Curl in All Body Xpress Workout Guide (printed)

Fobi — Wed, 07 Oct 2009 10:02:49 GMT

Hello,

Because of bend dvd with trx I was forced to use only Workout Guide book. When dvd was fixed I saw that Hamstring Curl is a different exercise.

In guide Movement Description:

- Press heels into foot cradles and elevate hips

- Pull heels toward glutes in hamstring curl motion

So this exercise is something between hamstring curl and hip press from website video gallery.

If it's a mistake it should be fixed.

Thanks,

Bartosz

Routine Set Up Ideas

gshaw34 — Thu, 08 Oct 2009 03:34:11 GMT

Hello all.

I just purchased my TRX today and love it already. I have debating on months to get it and finally made the spluge today when a store in my area carried them and I did not have to purchase it online.

So I just want so ideas on routine set up and maybe some different work outs people do. I am currently using the core performance routine and I like it but I am using the TRX as an other tool. I play hockey so some hockey moves would be awesome.

My one worry is about my shoulder. I had 2 surgeries on my left shoulder for instability and the range of motion is 90-95 percent and that is the most it will ever go.

Thanks for the ideas and help. I can not wait to use it more often, especially on those days I can not get to the gym

Gregg

Jump Snap Jump Rope

H2whoa — Sat, 30 May 2009 22:23:03 GMT

I recieved my first TRX on Friday and just got used to it, doing a couple exercises from the guides and DVDs I recieved. Today (Saturday) I figured I'd go ahead and try to follow a DVD. I've been doing all of my exercises in the basement, so I figured I'd do the same today, the only problem being the jump roping portion of the Cardio DVD (which turned out to be larger than I thought). It's a pretty average height ceiling, but even when it doesn't hit the ceiling, when the rope brushes the carpet (it's one of those long thick carpet materials) it slowed down the swing and definately affected my jumping.

Today I just went with air-roping, jumping up and down and turning my arms awkwardly at my sides ;) But I think that I am going to buy one of those Jump Snap jump ropes. I know that it will never replace my real jump rope (which I do use quite a bit), but on a rainy day I think that it would be a good thing to have around.

Just thought I'd share my ideas with all of you other guys who exercise indoors and perhaps without enough ceiling room.

For those of you unfamiliar with the product, it is an electronic jump rope without a rope, you can view it here:

http://www.jumpsnap.com/index.html

Atomic Pushup Matrix?

Reester — Tue, 15 Sep 2009 21:57:52 GMT

Hi, all!

I've been looking through older posts, but I can't find the answer I am looking for. What is the Atomic Pushup Matrix? Is the a clip?

Can someone please provide the details. Thanks in advance.

trx intro into gym

gronaldo — Fri, 11 Sep 2009 08:06:53 GMT

has anyone got any ideas or ways of introducing the trx into a gym? i've put posters up all over, tiny flyers on each piece of cardio equipment, and some on machines, i'm trying to get myself known in classes etc, evenings are really busy which leaves me with no space to use the TRX in view of members

i've thought about doing an info evening, a 15 min TRX trial session, a 40-40 gym challenge with a results table aswell

any ideas welcomed...

the club manager wants to buy a few and set them up in the studio for classes which is cool, so i can teach them, would also welcome ways to fix them to the ceiling without an A frame

Timer for TRX Training

JR TRX Master Trainer — Wed, 28 Jan 2009 19:08:50 GMT

I have recently found an interval timer that is perfect for use with the TRX since you can set two intervals - one for the work and one for the recovery - that repeat automatically.

I posted a bit more about it at the following page on my web site:
http://www.aionfitness.com/trx-interval-timer.html

Happy TRX-ing!

Jonathan Ross
TRX Master Trainer
http://www.aionfitness.com

Biggest Loser

trainerjon — Mon, 11 May 2009 22:01:49 GMT

Who Do you all think is going to win? I ran into Mike while they were doing their marathon a month and a half ago in Sycamore Canyon. He was running with Max his brother. I hope he wins.

Jon

Hotel Exercise

deedle — Wed, 12 Aug 2009 00:00:46 GMT

Hi, Typically most hotel rooms have their doors entering a narrow hallway leading to the main room and the bathroom.
Unfortunately this does not give enough room to extend your arms to the side for exercises such as the T-deltoid.
Thus I'm curious how do all of you modify your workouts for a full body workout using the limited space? Thanks.

Adventure Racing Workout - by TRX Master Trainer

JR TRX Master Trainer — Sat, 25 Jul 2009 14:59:29 GMT

I recently had an article published detailed my latest workout creation for Adventure Racing (in honor of this year's Eco Primal Quest race). You can check out the article and download the full pdf for free at my web site at the following link:

http://www.aionfitness.com/trx-adventure-race.html

Enjoy!

Pregnancy and continuing TRX

Peanut — Mon, 03 Aug 2009 20:17:02 GMT

Hi,

I was wondering if anyone has any information about pregnancy and TRX? I heard that there will be a video coming out in the fall (I WISH there were classes!) but other than a short program profiled in a previous post, I havent read anything about it. Do any trainers know whether it is healthy to continue TRX or more specifically, what exercises to avoid? Thanks

Chest Isolation

MaxKon — Mon, 08 Jun 2009 12:10:39 GMT

My triceps are well developed and strong, a lot better than my chest. I feel during my pushups that my triceps are doing most of the work, so I want exercises to isolate out my triceps, so I can use just my pectorals and develop them, so they can share more of the load during pushups.

The exercises I can think of are flys and super flys. Are there any others on the TRX?

Make Your Own Metabolic Circuits

jmbrink26 — Sun, 26 Jul 2009 20:11:45 GMT

Hey Everybody,

I wanted to see if I can get a "neverending" thread and try to get everyone in the community together in this.

So, as you know Fraser, John Berardi, and Alwyn Cosgrove structured an 8 week experiment relating to Metabolic Conditioning. They had various groups, one was the TRX group, another strictly a free weights group, and so on. And they discovered that the TRX group shown the most results.

The fact that it was structured in 8 weeks is no coincidence though. John Berardi wrote a book that was published in 2006 called "The Metabolism Advantage". This was before his company "Precision Nutrition" was started, although he did have an organization called "Science Link" which I believe is what adapted into what is now Precision Nutrition.

The book itself is all about Metabolic Conditioning, and getting your Metabolic rate higher in order to burn fat and build muscle more efficiently. The scope of the book itself was with free weights, as the TRX was still a taboo at the time.

It covers nutrition, metabolic circuits with free weights, and how you should supplement and continue to supplement.

Well in the book he speaks of continuing your Metabolic Conditioning even after the 8 weeks are over, and you'll have to be creative and make your own circuits. He states that you have to change the muscle groups you use or your body will adapt and you will plateau.

So that brings me to my point in hand. In order for us all to continue our Metabolic Conditioning journeys, we need to make different circuits from here on out. Perhaps Fraser could help a little here and there, but I want to see just how creative we all are in creating our own workouts here.

So let's first review the last sets of Weeks 7 & 8:

Weeks 7 & 8 Circuit A:

Weeks 7 & 8 Circuit B:

Now you notice the variations of the workouts have been in similar muscle groups throughout the 8 weeks. So I'll start off the next 2 weeks of workouts, structured like they have been; 5 exercises for each of the 2 days.

So, for the next 2 weeks, here is the workouts I have made:

Circuit A:

Circuit B:

Now notice with each of these I made the first and last exercise an upper body workout. The reason for this, is to give your arms a chance to rest more, yet create more of a challenge because it does rest, so your challenging your arms more each time you do it.

So what you want to do when making your own 2 weeks of circuits, and posting them, is make sure to focus in on different muscle groups. The only flaw I seen in the first 8 weeks of the circuits, is there were some components that zero'd in on certain muscle groups consisently throughout the 8 weeks such as the squats and lunges that focused in on the quads and glutes. Here, I did put some lunges in, but also threw in some hamstring exercises. I also threw in more focus to the abdominal region which wasn't really hit much through those 8 weeks either aside from the atomic pushups.

Let me know what you think of the first "user created metabolic circuit".

Hope to see some input and responses here soon!

Justin

Need workout suggestions using the Strength & Flexibility DVDs

Duetime — Sat, 25 Jul 2009 19:11:57 GMT

Hello Forum,

I am a TRX newbie and I recently purchased a TRX bundle which includes the All Body Xpress, Strength, and Flexibility DVDs. I am in need of workout suggestions to get me started so I can progress to the more advanced DVDs. I am 5' 9" 185lbs with about 15% BMI (body fat). I'm not too far out of shape but not where I used to be and want to get back to. With that being said does anyone have any workout suggestions using the fore mentioned DVDs to help me drop a few pounds and tone my body?

Thanks

Contest... Measuring Gains?

Blueline — Tue, 30 Jun 2009 00:06:49 GMT

I'm looking to organize a Challenge for my Police Department, and within the year, develop it into a fitness challenge that reaches all aspects of Emergency Services and goes to support my Charity of Choice. That said, I'm aiming to develop a program where people will be given target percentages to reach. Does anyone have suggestions in what fields to issue the challenges? ie... mile run, pushups, weight loss, V Max etc....

I'd like to make this an annual challenge that betters the members of the Emergency Services Community and at the same time goes to support an amazing Cause.

Any Ideas? I'll challenge you!!!

BLUELINE

OMG!

cactusflower — Wed, 10 Jun 2009 22:57:42 GMT

I just did my very first TRX workout

I did the all body express as I figured it was a good first workout. I found the most difficult ones to be the ones done on the back. Next time I will try being closer to my door (was using a door anchor). Since it was my first workout I found I would have to pause the DVD to change the straps and get in position. Some of the movements look so easy but man, they so are not! I am going to get hooked I know it!

How many workouts does it generally take before you stop feeling like newbie? LOL

What kind of results should I expect to see while using the TRX System?

ccusido1625 — Tue, 21 Jul 2009 13:23:57 GMT

I have been using the TRX system for about one month now, and would like to know what kind of results should I be seeing or feeling? Can anyone help?

Thanks,

Craig