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Train on the go with TRX

Change your training routine with a fun workout


12:59 PM, Jul. 02, 2012 EDT

The weight room is like a second home for athletes. While that training time is necessary, let’s face it – it can also get a little stale.

Let us help you mix up your routine with unique and fun (but not easy) workouts that build strength, speed and power.

Our series kicks off with TRX Suspension Training guided by Ed Williams, director of continuing education for Peak Performance in New York City.

What it is and how it helps: The TRX Suspension Trainer is a portable training tool that latches onto a door or around a post. The tool relies on your bodyweight to build balanced strength and power – as opposed to having one area of the body become overly dominant, which often leads to injuries.

The test: Sheepshead Bay (Brooklyn, N.Y.) rising senior Danito Dixon is one of the fastest sprinters in New York City. He won the Public Schools Athletic League title in the 100 meters in June.

And he’s plenty hungry to get faster. That’s why he was up for challenging his body through a TRX workout.

Watch him in action, and find out how you can perform the TRX exercises below to improve your game.

Row With Reverse Fly
Strengthens lats and upper back; improves arm drive   

  • Stand with feet together holding TRX handles at sides
  • Walk feet under straps and lean back on heels with arms extended in front of chest
  • Pull body forward, then extend arms out to form a “T”
  • Bring hands together and lower to start

Form tips
Keep chest up and core tight; maintain alignment during motion; squeeze shoulderblades together when forming “T”

Sets/Reps
Perform for 30 seconds

Single-Leg Split Squat
Strengthens glutes, hamstrings and quads; develops lower-body muscle symmetry; improves foot stability  

  • Place right foot in TRX strap
  • Lower body over left leg with control so hip, knee and ankle form 90-degree angle
  • Explosively drive right leg up, pulling knee forward; simultaneously bring left arm forward and right arm back to mimic sprinting arm motion
  • Perform for specified reps then switch to opposite leg

Form tips
Avoid leaning body forward and performing exercise on toes; keep hip, knee and ankle aligned when descending; squeeze glutes at top of movement

Sets/Reps
Perform 3 sets of 10-12 reps

Pushup With Knee Tuck
Builds lower abdominal strength

  • Place both feet in TRX straps and assume pushup position
  • Lower chest to floor; simultaneously push back up while pulling knees toward chest

Sets/Reps
Perform 3 sets of 10-12 reps

 

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