Search results matching tags 'trx' and 'Fraser'

Re: Fixed Point Loading?

Fraser — Sat, 11 Apr 2009 04:40:38 GMT

Great questions here guys

Stay tuned for a video to explain this descriptively enough so that it will make some sense. It's less an isometric exercise and more of a way to train your body to decelerate its distal segments as the proximal ones are already accelerating as is the case in almost any ballistic action. To understand how this works you first need to wrap your head around the concept of proximal to distal sequencing. This is really just a way to describe the whip like action the body uses to transfer the energy it creates at the ground, through the core and out to the periphery. If you think about throwing, punching, kicking jumping, spiking, serving etc you begin to realize a couple of things. First - no one throws harder by focusing on the throw itself. It is the wind up makes the difference. No don't get me wrong - mechanics of the movement are of course super key. The power though comes from the loading of the action. Secondly when we think about the throw, the foot, then the hips, then the thoracic spine start to come around while the hand is still going back. This is the proximal to distal sequencing in action. This is illustrated pretty well in the tennis serve sequence below. You can see how Sampras' shoulder continues to go back into the deceleration loading of external rotation even though the rest of his body is accelerating upwards toward the ball. In this way he can maximize his power.

So - the fixed point load technique focuses on training the load or deceleration phase of the movement. The TRX fixes the hand and then the rest of the body runs the pattern. Be sure to start off going nice and slow to begin with. Keep tension on the TRX the entire time and once you get the feel for the action you can begin to add speed.

Once you have it right you will find that it is a great movement prep exercise and a very cool concept

Again as I said, stay tuned for a video blog on it but hopefully this helps

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.

Progressing the Suspended Press

Fraser — Mon, 23 Feb 2009 07:00:00 GMT

The Suspended Press is one of the crux indicator exercises in the Force DVD. If it feels like it is a stopper for you, try regressing all the way to Suspended Pushups or even Kneeling Suspended Pushups as you build the requisite upper body and core strength. If you are just on the edge of being able to perform the exercise you will likely need a step between the Suspended Pushup and the full on Suspended Press. Enter the regression featured in the video below.

Learn how to perfrom this extremely challenging exercise from its most difficult position with a few simple steps. Remember that as fatigue quickly builds in this exercise, it is easy to regress back to doing the movement with a foot on the ground, then to the Canadian Divebomber and then back to ever shallower versions of the Suspended Pushup.

TRX Core Challenge

Fraser — Sat, 31 Jan 2009 02:03:17 GMT

There's nothing that says "Happy Valentines Day" like a six pack. No guys I'm not talking about beer but that washboard look of lean, athletic sexiness that comes with consistent, quality core work and great nutrition. To help you give yourself and your sweetie a kick start we've devised a core challenge for the month of February that you will be able to work on together. You can track your progress on this forum. To kick things off I'll post my own numbers now and work to see where I end up by the end of the month. I hope to be rendering my washing machine obsolete by Feb 28th!

Exercise                                               Reps

Standing Back Extension                      24
Kneeling Rollout                    20
Leg Raise                                              26
Suspended Oblique Crunch (R)            12
Suspended Oblique Crunch (L)             12
Suspended Side Plank with Taps (R)     8
Suspended Side Plank with Taps (L)      8
Reaching V-Sit                  18


Total Score                                            128

8 Tips to Achieving Your Fitness Goals in 2009

Fraser — Thu, 01 Jan 2009 17:00:00 GMT

The New Year marks a reflective time where we take stock of our goals, celebrate our successes and refocus our energies on that which we haven’t achieved. Invariably our attention turns to our health. This is the part where we all look in the mirror, lament our waist line or think about our unrealized fitness goals and have the internal conversation. You know the one... “Right... THIS is the year.” Workout more, improve nutrition, jettison a vice etc.
The sad reality is that while the vast majority of people set a health related goal, only very few look back a year later with the pride that comes with overcoming a challenge. Indeed the attrition is so profound that it is analogous to the annual sea turtle hatch, where only a handful of thousands reach the surf while the vast majority of their brethren are gobbled up by the waiting sea birds in their brave attempt.

With all of the focus on the perfect program, the best exercise or the newest methodology, many people lose sight of the fact that none of this matters if you don’t do the work.
So why do so few succeed? There are almost as many reasons as people but here are some common themes.

Some underestimate the commitment required or in their exuberance, unwittingly set themselves up to fail by entering into an unsustainable program.
Feeling overwhelmed and self-conscious in the gym environment or the inevitable initial soreness that accompanies early stage training can drive people away.
Still others lose heart with the gradual nature of the changes or are frustrated with their actual performance levels vs their expectations so they simply give up

Here are a 8 tips and strategies to employ to make sure that you are still going strong by Valentines Day and not bingeing on chocolate and wallowing in self-defeat like Bridget Jones at Christmas.

Achieving your fitness goals requires hard work, dedication and prioritization. As soon as you accept and embrace this hard fact you will have taken a giant leap forward.
You will be sore to begin with. While this is not the norm once you are underway, it is almost inevitable at the beginning. Be prepared for it and look at the sensation as your body’s way of telling you that you are on the right track.
The crux is in the first 3 to 4 weeks. Set short, adherence based goals in this crucial time and you will create a habit that will become self-sustaining.
Commit to keeping a training log. While this seems like a small thing, its affects are immeasurable! It provides a vehicle for you to celebrate your successes and derive the power that comes with having to report missed workouts. There’s nothing to create motivation and commitment like the following entry... “Jan 14th - missed training today [:'(] I feel LAZY! - I WILL TRAIN TOMORROW!!!”
Recruit a training partner or join a training group who is equally or more motivated and commit to them. This will make training infinitely more fun and charged with energy. Additionally there is nothing like knowing your friend will be waiting for you to get you out of bed and out the door.
Change up your program every 3 to 4 weeks or use one of our motivational, training DVDs to keep you interested and having fun when you train on your own.
Use a nutritional program like Gourmet Nutrition to help support and guide you.
Set short term, adherence or performance based goals that you can focus on while you make your way toward your end aspiration.

I leave you with a quote from Theodore Roosevlet
"Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty...”

So the question is are you a turtle that will triumphantly acheive your goal or die prematurely in the attempt?

Employ the above tactics and you are bound to get your training year off to a great start and set the foundation for success. As additional support, in January we will be featuring blog posts on our community site from some of the world’s top trainers. Our goal is to keep you challenged, motivated, using your TRX to its full capacity and making strides with every workout to ensure that you are one of the sea turtles that make the surf so that in 2010 you'll be looking back at the year with pride and in your best shape of your life!

If you've got a great tip to help acheive your goals, be sure to write it as a comment below!

Progressing to Suspension

Fraser — Fri, 05 Dec 2008 22:57:00 GMT

OK - We've been spending a lot of time lately showing you some of the super demanding ways to use the TRX. Training for football and other team sports, aggressive fusion workouts and some difficult exercises as well. What about if you're just starting out with the TRX? As much fun as it looks, hurling a sand bag around doesn't make a bunch of sense. One of the most common challenges for people just beginning is how to progress to suspended exercises.

By definition these movements are not easy but I have good news - There is a simple way to condition your body for suspension so that you can access all of the tremendous benefits of these movements. Check out the video for the details. You'll be swinging through the suspended pendulum in no time at all.

Dips TRX-style

Fitness Anywhere — Fri, 19 Sep 2008 15:05:00 GMT

If you thought you needed a dip station at the local park or gym to incorporate this classic bodyweight exercise into your training, then Fraser Quelch, FA’s Head Coach and Director of Training and Development, would like you to think again.

This video shows an easy way to do dips on the TRX. TRX dips build tremendous tricep and pectoral strength like normal dips, but they also improve shoulder stability and mobility at the same time. This fundamental move is suitable for all levels of fitness, but as Fraser Quelch demonstrates in this video, the TRX Dip can be made more difficult with a few simple adjustments in body position. So click below and get ready to burn!

TRX Canadian Dive Bomber

Fraser — Wed, 10 Sep 2008 22:49:00 GMT

This dynamic suspended exercise emphasizes shoulder and chest strength while putting a tremendous demand on the whole body and the core in particular. Click below and step up to the challenge!

TRX Suspension Training In Iraq

Fitness Anywhere — Wed, 27 Aug 2008 19:06:00 GMT

Here are some cool pics sent to us from a Lieutenant with the 2nd LAAD Bn stationed in Iraq right now. If you have a great photo or video of yourself training on the TRX, post it in the Photo Competition section of our forum.

TRX Suspended Scorpion

Fraser — Wed, 13 Aug 2008 17:20:00 GMT

This advanced suspended exercise demands core control and reaction to both gravity and momentum and is an excellent way to create the hip dissociation and mobility necessary for many higher level athletics. It also helps with single leg and upper body strength along with coordinated shoulder function. This tremendous exercise is a strong addition to any mid-level to advanced program.

You should be able to perform 20 pendulum swings before integrating this exercise into your program. Begin doing the exercise at a slow speed and then add tempo and power as you progress.