Suspension Training Techniques for Functional Strength, Core Conditioning and Flexibility Fraser Quelch BPE, CSCS Director of Education and Programming Fitness Anywhere Inc. Introduction Provide some self back ground How long you have been working with the company? How you have been utilizing the TRX and how has it changed the way you train people. Express your hope to share some of this information today. Where did the TRX come from and who developed it. Who developed the course. Stress how important it is that today work as an exchange of ideas. Make comments, ask questions, share with your colleagues that is why they came today! Go around the room and share 3 things about yourself with the group. (if group is large (>14) divide them up into groups of 7 to 10) 1. Your name and where you are from. 2. How have you been using the TRX primarily and with what clientele. 3. 2 Sports or activities that you enjoy. TRX System Set Up 5 TRX System Configurations 1. Wrap and clip into intermediate loop 2. Wrap and clip over Suspension Anchor 3. Wrap and clip into TRX System 4. Door Anchor Demonstrate each and then allow time for participants to experiment with partner how to set up system properly The Basics 1. Adjusting the System Each person practices shortening and lengthening 2-3 times 2. Single Handle Mode Each person practices single handle configuration 4-5 times 3. Suspending Heels in the System Each person attempts it the hard way once & the right way 2-3 times 4. Suspending Toes in the System Each person attempts it the hard way once & the right way 2-3 times 5. Offset Foot Position Use Y shoulder raise to practice this 6. Constant Tension & no sawing Demo and explain The Two Minute Drill Vector Resistance Principle Pendulum Principle Steeper Angle = Increased Difficulty Shallower Angle = Reduced Difficulty First partner experiments with Vector Resistance using TRX Low Row Second Partner experiments with Vector Resistance using TRX Chest Press Neutral Position TRX System hangs plum from an overhead anchor No angular forces are experienced Displaced from Neutral Position TRX is displaced from neutral position Angular forces are experienced Partners experiment with Pendulum Principle 1st Partner Hamstring Curl, 2nd Partner Atomic Press Neutral position 2 feet in behind neutral (easier) 2 feet in front of neutral (harder)? Stable Equilibrium Point Angle of Pendulum Rod Length mgsin? Gravity Pendulum Mass mgcos? Angle of Pendulum =? (0 degrees=vertical) Length of Rod = L Mass of Pendulum = m Gravitational Constant = g (9.8 m/s2) Angular Force = m*g*sin 1
Principle of Instability Base of Support Stability of a pose decreases as base of support gets narrower This causes increased demands on the core of the body to control movement A single-point-of-contact base of support will generate increased challenge Center of Gravity Center of gravity is difficult to maintain over a narrow base of support Manipulating the Center of Gravity so it is outside of the base of support results in rotational forces This causes increase joint and core stabilization First partner experiments with Principle of Instability using Single Leg Chest Press Second Partner experiments with Principle of Instability using Side Plank TRX All Body Express Program TRX Single Leg Squat each TRX Crossing Balance Lunge each TRX Hamstring Curl TRX Hip Abduction TRX Chest Press TRX 45 Degree Row TRX Y Deltoid Raise TRX Triceps Press TRX Biceps Curl TRX Supine Pull Through TRX Suspended Oblique Crunch Review: Shoulder Joint Progressions TRX Chest Press Progression TRX Chest Press (one foot forward) TRX Chest Press (shallow with wide stance) TRX Chest Press (moderate with narrow stance) TRX Chest Press (deep with wide stance) Destabilized Variations TRX Single Leg Chest Press TRX Single Leg Abducted Chest Press TRX Single Leg Extended Chest Press TRX Single Arm Chest Press TRX Inside Grip Chest Press Review: Shoulder Joint Progressions TRX Suspended Push Up Progression TRX Suspended Push Up TRX Suspended Push Up (offset hands) TRX Atomic Push Up TRX Back Row (shallow) TRX Back Row (deep) TRX Back Row (single arm) TRX Single Arm Power Pull TRX 45 Degree Back Row TRX High Back Row TRX Back Row Progression Review: Shoulder Joint Progressions TRX "T" Deltoid Fly TRX W" Deltoid Fly TRX "Y" Deltoid Raise TRX I Deltoid Raise TRX L Deltoid Fly TRX Deltoid Fly/Raise Progression Review: Elbow Joint Progressions TRX Tricep Press TRX Tricep Kickback TRX Preacher Tricep Extension TRX Lunge Stance Dip TRX Elbow Extension Progression TRX Swimmer's Pull TRX Lat Pull Up TRX Suspended Press Other TRX Movements for the Shoulder TRX Elbow Flexion Progression TRX High Bicep Curl TRX Bicep Clutch TRX Single Arm Beach Bicep Curl 2
Review: Hip & Knee Progressions TRX Squat Progression TRX Balance Squat TRX Single Leg Balance Squat TRX Dynamic Single Leg Balance Squat Review: Hip & Knee Progressions TRX Sprinter Start TRX Sprinter Start (slow motion) TRX Sprinter Start (standard speed) TRX Sprinter Start (tempo) TRX Dynamic Sprinter Start TRX Assisted Static Lunge TRX Step Back Lunge TRX Balance Lunge TRX Crossing Balance Lunge TRX Dynamic Balance Lunge TRX Balance Lunge Progression TRX Suspended Lunge Progression TRX Suspended Lunge (Multi Planar) TRX Suspended Lunge with Knee up/ forward TRX Dynamic Suspended Lunge TRX Suspended Lunge with Lift Patterns TRX Suspended Lunge with Rotations Review: Hip & Knee Progressions TRX Hamstring Curl (hips down) TRX Hamstring Curl (hips lifted) TRX Hip Press TRX Hamstring Bicycle TRX Supine Leg Adduction TRX Prone Leg Adduction TRX Floating Extension TRX Floating Abduction TRX Hamstring Series TRX Leg Adduction & Floating Series Review: Core Progressions TRX Standing Rollout TRX Kneeling Rollout TRX Single Leg Raise TRX Leg Raise TRX Rollout Series TRX Supine Series Review: Core Progressions TRX Assisted Sit Up TRX Reaching "V" Sit Up TRX Resisted Roll Up TRX Sit Up Series Review: Core Progressions TRX Suspended Crunch/Pike Series TRX Suspended Crunch TRX Suspended Pike TRX Suspended Oblique Crunch (off-set hands) TRX Suspended Oblique Pike TRX High Back Extension TRX High Torso Rotation TRX Overhead Side Bends TRX Standing Series TRX Suspended Pendulum Series TRX Suspended Pendulum TRX Suspended Pendulum with Rotation TRX Suspended Pendulum Pike TRX Suspended Pendulum Hold 3
Review: Core Progressions TRX Suspended Body Saw Series TRX Suspended Body Saw (from elbows) TRX Suspended Body Saw / Crunch Combo TRX Suspended Body Saw (from hands) TRX Suspended Oblique Body Saw with Pike Review: Core Progressions TRX Suspended Side Plank Series TRX Suspended Side Plank TRX Suspended Side Plank (top arm assist) TRX Suspended Side Plank (with top arm on side) TRX Suspended Side Plank (with arm extended) TRX Suspended Side Plank (with hip drop reps) TRX Suspended Side Plank (with reach through) TRX Suspended Supine Plank Series TRX Supine Plank (from shoulders) TRX Supine Plank (from elbows) TRX Supine Plank (from hands) TRX Supine Pull Through Rest Interval: Build a TRX Core Workout Use the template below to create a 6 exercise core workout using only TRX based exercises. Include reps or work intervals and rest times / Reps Core Workouts TRX Standing Back Extension TRX Kneeling Roll -Out TRX Leg Raise TRX Suspended Oblique Body Saw 30 sec each TRX Side Plank with Taps 30 sec each TRX Reaching V-sit TRX Rotating Hip Drop each TRX Suspended Pike 30 sec alternating TRX Supine Bicycle TRX Suspended Pendulum w Hold TRX Resisted Roll -Up Review: Flexibility Progressions TRX Lower Body Series TRX Suspended Hamstring Stretch TRX Suspended Gluteus Stretch TRX Suspended Quadriceps Stretch TRX Off-Set Hip Hinge TRX Wide Stance Hip Hinge TRX Figure "4" Gluteus Stretch TRX Hip Flexor Stretch TRX Kneeling Quadriceps Stretch Review: Flexibility Progressions TRX Upper Body Series TRX Kneeling Upper Back Stretch TRX Kneeling Lat Stretch TRX Standing Back Stretch with Rotation TRX Standing Chest Stretch TRX Standing Shoulder Stretch TRX Standing Neck Stretch 4
Review: Flexibility Progressions TRX Posterior Contralateral Chain TRX Posterior Chain Stretch TRX Anterior Chain Stretch TRX Anterior Contralateral Chain TRX Lateral Chain Stretch TRX Chain Series Build a TRX Mobility Program Use the template below to create a 6 posture flexibility program using only TRX based exercises. Include reps and or durations / Reps Notes: 5