Search results matching tag 'endurance'

Super Fast Running Workout

Fitness Anywhere — Tue, 20 Oct 2009 18:47:00 GMT

You don't have to hang around a nuclear waste plant hope to transform into a super human speed demon. All it takes is a little effort and you'll be running faster than you ever have before! Now it won't be the super speed of superman, people will still be able to see you running, but you can crank up your speed and have the personal satisfaction in pushing your own limits beyond.

©DC Comics

If you have read the "Strength vs. Endurance" post, you will recognize that adding the hope at the end helps boost your explosiveness when you need those bursts of speed and the regular exercises helps build your endurance as you tear across the terrain.

Now if you do end up breaking the sound barrier, let people know it is because of your TRX workout!

The Run Super Fast Workout

Exercise	Reps
Sprinter's Start	10-20 regular, 5-10 with hops each leg
Single Leg Squat	6-8 each leg
Suspended Lunge	10-15 regular, 5-10 with hops each leg
Hamstring Curls	10-15

Want to put your skill to the test? Take the 30 Day Thanksgiving Challenge and be entered to win a FREE TRX Package!

Sports Training Strength Vs. Endurance: finding the balance

Nathan McGee — Thu, 15 Oct 2009 20:49:00 GMT

Why don’t marathon runners compete in weightlifting contests and weightlifters compete in marathons? Can you imagine a lean runner trying to dead lift 300lbs or the bulky weightlifter running a 26.2 mile stint? Our bodies are amazing machines and capable of accomplishing tremendous feats of strength, power and endurance. The runner trains for endurance, focusing on aerobic exercise like… um running. The weightlifter trains for strength, focusing on anaerobic exercises energy systems like… um lifting huge amounts of weight.

It’s all in the twitch

Muscles are made up of different types of cells that can be simplified down to two 2 types of fiber characteristics, fast twitch and slow twitch. Fast twitch fiber is used to provide a burst of energy, such as sprinting, weightlifting or hitting a golf ball. Fast twitch fiber reaches its peak very rapidly and their “strength power” is much greater than slow twitch. The problem is the energy bursting nature of fast twitch fiber causes it to fatigue quickly and so it is not able to keep up the activity over a longer period of time.

Slow twitch fiber, as you probably guessed, is most helpful in sports like marathon running, biking, swimming and climbing to name a few. Slow twitch have lower maximum tension, meaning that they won’t bear heavy weight nor will they provide the burst of energy that fast twitch provides. What they do have is a high resistance to fatigue. They will fatigue, it will just take longer. Think energizer bunny here… they keep going… and going… and going.

Now sports athletes try to gain a balance of both. Take a basketball player for instance. He needs those slow twitch fibers to be able to run up and down the court for an entire game for long periods of time dribbling a ball. He will call upon the fast twitch fiber for those sudden sprints down to the hoop and that push of energy as he leaps in the air, shoots towards the basket, stops, changes direction and sprints back to play defense.

Sports athletes need a combination of both aerobic and anaerobic exercises to strengthen both the fast twitch and slow twitch fibers.

So what does it all mean?

Once again, it all depends on what you are training for.

If your goal is to build endurance, think lower intensity longer duration. Ex: 60 - 90 seconds TRX Body Weight Squats.
If your goal is to bulk up, think high intenisity, short, explosive movements. Ex: 2 - 6 reps TRX Body Weight Squats with a hop (with the possible addition of a weighted vest).
If you are looking to gain a little of both, do a combination. Ex: 30 seconds TRX Body Weight Squats followed by 15 seconds (or about 5) TRX Body Weight Squats with a hop.

Next time you are working out, think about how you are working those muscles.

Video Exercise: Suspended Lunge to Push Up TRX Exercise

Nathan McGee — Wed, 09 Sep 2009 17:28:00 GMT

In this TRX Exercise, Fraser demonstrates how to do a suspended lunge to push up. Combine these two exercises and integrate them into your workout for a seamless transition that will get your body moving in a way that strengthens your core and builds both lower body and upper body strength.

If you can not see the video, please go here: http://www.youtube.com/watch?v=PqPRH0AWd6A

Get Powder-Ready. . .

Fitness Anywhere — Sun, 01 Feb 2009 21:18:00 GMT

New! Free Winter Sports Conditioning Video (Beta Version)

Whether you ski or snowboard, this workout gets you in shape for moguls and tricky turns. This Beta download is available only to our online community, the video features TRX exercises that work the exact muscles you need for control, endurance and absorbing impact.

We need your help! We would appreciate your feedback on the video, the download process and anything else you want to share with us about this potentially new product offering.

Bonus: Download the workout and watch it on your ipod.

Re: 1 Day down

MaxKon — Thu, 02 Oct 2008 01:01:31 GMT

Hey Scottie,

No problem about tips, I study a lot about physical fitness in my spare time (hence so much posting!). Probably because of being ill and a lot of people therefore doubting my ability with physical tasks. Though it may not be 'spare time' for much longer, since my visit to the US is to look at college programs for human kinetics and training.

I think I have a tip for you as well. I think the main cause of your disappointment (even though your results were good) was a failure of endurance. I think it was this because your reps got lower progressively, which suggests you became tired as you worked through them, and not an inherent weakness in any of the exercises. To enhance your endurance I would suggest you took up a training plan that focuses on challenging endurance. You could do this by doing a program like I am going to do, or with less exercises but multiple sets with high total reps. Also doing high intensity cardio training for around 10 minutes on non-TRX days, which would help you tap your energy resources towards the end of the workout more efficiently.

Max

Tailor the TRX FORCE Program to your Goals

Fitness Anywhere — Tue, 08 Jul 2008 16:42:00 GMT

Fine tune the TRX FORCE Program to what you want to accomplish, whether that is endurance, power or just a focus on strength.

Dropping Weight and Building Strength

DOC — Tue, 08 Apr 2008 16:44:51 GMT

Is there a technique I can use with the Military Fitness Guide that will allow me to drop weight quickly and build strength faster. I'm training for an endurance event and I think these are too factors I need to focus on. Also, check this video out with Brandon Vera training on the TRX and talking about the evolution of his career.

Transition Times Endurance Sports Online

Fitness Anywhere — Sat, 23 Jun 2007 20:55:00 GMT

Transition Times Endurance Sports Online

"I had the pleasure of kicking the tires of this nice and tight little package and I am extremely glad that I did...."