Ask the Trainer

New Exercises

Neno3 — Fri, 20 Nov 2009 01:40:47 GMT

Hi to all trainers and TRX lovers! I ran across some new exercises online and can't seem to find examples of them. I'd greatly appreciate any help in understanding how to perform them. They are the following:

TRX Underhanded Row

TRX Runners Crunch

TRX Plyo Pike (is this a regular pike?)

Thanks so much for the help.

TRX for Bodybuilding?

octim — Wed, 18 Nov 2009 21:05:00 GMT

Hi, I was wondering-I am a bodybuilder, and I wanted to try some new things with this TRX. My thought is to incorporate TRX workouts on certain days while working out with weights on others. Will I still be able to maintain and increase my lean muscle mass with the TRX workouts?

Hills

JustinIB — Fri, 06 Nov 2009 17:43:01 GMT

I just bought the TRX, and the exercises and assembly are too easy to grasp, but one thing that I'm a little unsure of is the hill workout in the cardio section. It says 2x 5 min. hills. Does that just mean tearing up a hill for 5 minutes straight at full steam, or just spending 5 minutes jogging up a hill, or what? Example please!

How often should i train my core??

pennybaggs — Mon, 09 Nov 2009 02:56:14 GMT

Just got my TRX and wanted to know how often i can do my core workout? Is this some thing I can do every day or just a couple of times a week? Any help or advice is appreciated

Drew Brees/Tod Durkin Workouts

Donal — Fri, 06 Nov 2009 11:41:52 GMT

Hi,

Just wondering should the DB workouts be split into separate days of the week, or should they be done all four together or Grouped togerther.

For example: Mon, Wed, Fri.. Shoulders, Lower Body, Core and Speed

or Mon: Core.. Tues: Speed.. Wed.. Lower Body.. Fri: Shoulders

or Mon: Core/Lower Body.. Wed: Core/Shoulder.. Fri: Core/Speed

I hope this makes sense..

Thanks,

Donal

Force cardio workouts...

jdtoyou — Mon, 02 Nov 2009 15:47:24 GMT

Are the Force cardio workouts designed in build the leg muscles (increase their strength and size) as well as for cardio? Or, is is it designed to be a more difficult cardio program than just running on a flat surface? I don't want my legs getting any bigger in size right now. I used to be an avid runner, just on fairly flat surface, and like the way running leans out my physique.

Justin

wrist pain

BobbieK — Sat, 11 Jul 2009 21:13:22 GMT

Hi there,

I've been using the TRX for about 3 weeks mostly doing the Strength dvd and Flexibility dvd. Both of my wristbones ( the part of the joint directly below the little finger on each hand )is really sore, almost feels like a tendonitis kind of pain. I really try to not have a death grip and stretch like crazy. Is this a normal pain that will go away in time? Thanks! I don't want to quit working out but don't want to make it worse. Bobbie

Beyond The 12 Week Force Program

plasgar — Thu, 27 Aug 2009 01:46:21 GMT

I have successfully completed the 12 week Force Program and I am taking a week off to plan my next 12 weeks. I have a series of questions in trying to develop a continuation program. I got such great results from the TRX and the Force Program that I would like to continue using it as the base for my workout. I have also based the rest of my eating habits and warmup/stretching program based upon Mark Verstegen's "Core Performance." My ideas now for continuing are thus:

1. Develop a workout that alternates between one week of the "Core Performance" workout and one week of the Force workout starting both at the 7 week point to round out my 12 weeks.

2. Try to double down and match up the Core Performance with the Force programs so I do each complete workout starting from week 1 going through week 12.

3. Try to augment the Force program with only a couple of the Core strength exercises.

4. Augment the Force program with some more TRX exercises and increase reps and sets on the current Force Program for 12 more weeks.

I am worried about overtraining, but I don't want to do 12 more weeks of the Force week 11&12 but I also don't want to regress back to earlier weeks. I am not sure how successful I would be starting the Force program again at week 1 by altering my ground reference points (which is something that I did struggle to get consistent during my last 12 weeks) to increase my effort. I also don't think just adding reps and sets beyond what was specified in weeks 11&12 of Force is the best way to continue to advance.

Ideally I would like to find a program that has been developed for those of us that want to advance after completing the 12 week force program. I know this post has kind of shotgunned many ideas but unfortunately that is the dilema I am dealing with, and any help would be greatly appreciated. Thanks.

Todd

Deep TRX Chest Press

AROB — Wed, 21 Oct 2009 17:25:25 GMT

Can the deep chest press be done using a door anchor?

Thanks,

Arthur J. Robinson, MEd, LAT, ATC

Athletic Trainer

Concordia Lutheran High School

Can you please help?

smvirgil — Wed, 14 Oct 2009 18:26:30 GMT

Hi I need some help please. I am a novice trainer really trying to get into this awesome TRX program. I have a client who has a problem with his arm, specifically, his right arm. This morning we were working out and all of a sudden he fell backwards, letting go of the right strap. As it turns out, he said he doesn't have any feeling in his right hand/arm as a result of an old spine injury. Can you give me some tips/advice on how to deal with this? I'd appreciate it.

Sharon

By the way, if it matters, the guy is pretty darn strong, as he lifts a lot of weights.

new user -- want to avoid injury -- seeking solid advice

desk_jockey — Sat, 03 Oct 2009 08:57:29 GMT

Background: 40 yr old -- desk jockey.

Pretty fit (5'11 200lbs). Work out 5 times/week.

Traditional weight training, cycling, skating. Lacking flexibility and probably core strength.

Never do any running -- but do a ton of cycling/skating.

I just purchased the TRX force bundle.

Also purchased the strength and flexibility dvds.

20 years ago -- I know that I could jump right into the FORCE 12 week program.

But right now -- I just want to make sure I dont jump in too fast and injure myself by going too hard, too fast.

Any suggestions for how I should go about building myself up to complete the 12 week program -- minimizing the risk of an injury setback.

progressing to core exercises

Mac519 — Fri, 02 Oct 2009 11:54:17 GMT

I'm new to the TRX, just having picked it up this week. I and currently rehabing from a fall where i injured my back and si joint in my hip about 4 months ago. I continue to see my physiotherapist so will seek their approval of any suggestions.

I've got the healthy back dvd on order, and the trx i picked up at a local store included a copy of the all body express.

I've found i'm strong enough at this point to do most of the exercises, although some of them in modified form.

However, the 2of 3 core exercises are a problem as i don't have the strenght yet to do them.

These include the trx supine pull through and the trx suspended crunch. I'm wondering if there are any trx exercises for the core that would help me to build strength so that i can progress towards being able to complete these.

I'm sure the healthy back dvd will have some, but as of yet i don't have it. I'm also wondering if i should order the core strength dvd or would these exercises be of a similar level to the ones i am unable to do.

Any suggestions are appreciated.

Thanks Michelle (Mac519)

Looking for some help

thinblueline — Tue, 29 Sep 2009 22:29:34 GMT

I have been on/off again working out with free weights most of my life....probably more off. I was introduced to the TRX from a family member and purchased the TRX Force Kit. I was wondering if there is workout routine out there that uses both the TRX suspension and free weights. Im not in bad shape, but coule be in better physically/cardio. I saw the 4 week routine that was posted but the strenght workout doesn't look that effective and with some of the TRX exercises I can't find a video or demonstration on how they're done (ie TRX Metabolic Workout Low Row and Single Arm Row). Hopefully someone can help. I will be testing for a new position in the spring within my department and need to be in top physical (cardio & endurance) shape. Thanks!

Anticipating !!!!!

mud — Tue, 22 Sep 2009 22:22:38 GMT

I am expecting my TRX bundle in the mail tomorrow !!!!!!

Here's the deal;

1 I'm 63yo, 6ft, 217lbs, quite active, cycling mostly, 25 to 35 mile rides weekly.

2 I have attended 2x weekly TRX classes at the YMCA for the last nine weeks.

There are three weeks remaining in session.

Question; What would be the best approach to compliment the workouts at the Y,

filling out the remainder of each week?

Thanks

Coming up with a workout plan

TerryK — Mon, 21 Sep 2009 02:37:09 GMT

I have bought the TRX and these DVD's listed below.

All Body Express, Essentials : Strength, Essentials : Flexibility, Biomechanics : Healthy Back, Essentials : Cardio Circuit, Boot Camp Ropes & Straps, Force Training.

Now I am trying to incorporate them into a 4 to 5 day a week work out plan. I was thinking like All Body Express one day a week, Stength one day, Flexibility one day, Healthy back one day. But after looking at the plan not sure if its the best way to use all the DVD's. I also run and road bike 6 days a week for cardio.

It would be great to hear any sugestions from you pro's with TRX out there.

Thanks in advance

Bouncing Movements Using TRX Suspension Traing System?

loslobos2 — Tue, 22 Sep 2009 03:58:19 GMT

I have noticed in quite a few videos that people are making bouncing movements when they do some of the exercises. From what I know of weight training with barbells and dumbells your not supposed to do these bouncing movements. Is using the TRX different where you should use these "Bouncing" movements when using the side movements or triceps movements or other even with other exercises with the TRX?

Thank You

Stu

How often to do All Body Xpress

accoakley — Tue, 15 Sep 2009 21:00:13 GMT

Recently got my TRX and I'm starting off doing the All Body Xpress workout. Since this is strength training, should I rest a day in between workouts, or since it is also a functional workout, is it ok to workout everyday?

Thanks

Which TRX to buy?

Almost 40 — Wed, 16 Sep 2009 20:13:32 GMT

I will turn 40 in 2 weeks. I weigh 145 pounds, and have been working at building strength, flexibility, stamina and lean muscle over the past couple of years. Which bundle do you recommend for someone wanting challenging workouts with variety, but also wanting muscular definition over muscular bulk?

Another Suspended Incline Press (SIP) question

sjward99 — Thu, 10 Sep 2009 15:20:14 GMT

Hi all, I've had some shoulder issues and have not been able to do a complete SIP yet, with crown to ground. My question is I can do about 1/2 the motion before I feel I am at my limit, is it better to do as many of these before I put a leg down or just keep doing them with a leg down until I feel I can complete one SIP?

Thanks,

Steve

Upper Pec Workout on the TRX

AnointEd — Fri, 14 Aug 2009 18:15:03 GMT

Just wondering, what would be the best exercise for developing the upper pectorial muscles in the chest? Would it be the atomic pushup or the suspended incline press?

Suspended incline press

JamesH — Thu, 10 Sep 2009 02:01:57 GMT

Hi there

Just started out using the TRX for about two weeks now, I have a question re the suspended incline press - when I do them I can generally only get 2-3 at this stage before my legs start wobbling and I fall over. I do a couple of sets like this and then revert to one leg on ground. If not trying to do press (just staying still) I can hold the position without problems but once I move my legs tend to fall to one side.

Is this purely due to a lack of core strength to keep my body straight while doing movement or am I doing something wrong? If, as I presume, it is due to lack of strength, I assume it will get better the longer I do the exercise?

Thanks

James

suspended double leg pull in exercise

ptsu — Wed, 02 Sep 2009 17:52:54 GMT

Hello,

When performing the suspended double leg pull in exercise, which direction, in front or behind the anchor point, makes the exercise more challenging?

I thought if one moved behind the anchor point, the exercise is more challenging.

I beleive it matters how one is positioned for the exercise.

I look forward to the replys.

Eric Su

Dips

DevilRanger — Sat, 12 Sep 2009 16:56:29 GMT

How can I set up my TRX to do hanging dips?

Best Weight Loss program

billyc — Tue, 08 Sep 2009 14:05:33 GMT

I'm a 34 year old male and am looking for the best weight loss program for the TRX. I purchased the force system but the program seems a little intense for me right now. I would like to drop 20-30 pounds and then start the force program. I use to lift free weights until a shoulder injury sidelined me about a year ago and have unfortunatley fallen badly out of shape. The trx system doesn't hurt my shoulder and I'm ready to start training. Anyone have any advice or recomendations?

Thanks

Bill

Lunges

AROB — Fri, 04 Sep 2009 17:08:42 GMT

I've had my TRX for about a week. I;m having difficulties doing lunges. What is the best postion for lunges? Do I need to be facing the TRX or have my back to facing the TRX. Also, how should the handles be?

Thanks,

Arthur J. Robinson, MEd, LAT, ATC

Athletic Trainer

Concordia Lutheran High School

700 E. Main St.

Tomball, Tx 77375

robinsona@concordiacrusaders.org

(281)-351-2547