If you are a triathlete or a multi sport athlete you will be pleased to know that you can get a world class workout at home using the TRX suspension Trainer.
The following article is by Bob Seebohar.
Bob Seebohar is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a sport dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian for the Olympic Triathlon Team.
Bob’s focus in this article is in correcting strength imbalances in the body.
One of the advantages to the TRX Suspension Trainer is that every exercise performed on the TRX serves to strengthen your core muscles thereby increasing funtional strength.
Another huge advantage is that you can use the TRX at any location inside or out freeing you to prepare for endurance sports anywhere and at any time.
Check out the specific TRX exercises below recommended by Bob Sebohar.
TRX For Endurance Athletes
In my years as a strength coach, I’ve assessed the functional movement patterns of hundreds of endurance athletes and have noticed a trend: 90% to 95% of these athletes display problems in three areas: 1) deep abdominals, 2) shoulder stabilizers and 3) hip rotators.
To correct the imbalance or loss of function in these areas, I used to rely on balance boards, foam pads and tubing, but with the TRX, I find it much easier to isolate the areas of concern.
Using the TRX is not only more effective, but it incorporates other stabilizing muscles at the same time, which is a double bonus.
Some of my favorite TRX exercises to target these areas of imbalance are listed below.
These exercises will help to address the main areas of imbalance frequently found with endurance athletes. Depending on the individual athlete’s level of imbalance and weakness, these exercises should be done two to four times per week.
Corrective Exercise: TRX Push-up (with Push)
Push-ups are very effective to strengthen the upper body and core musculature. However, by adding an extra push at the top of the normal range of motion, you turn this traditional exercise into a super exercise that accentuates the shoulder stabilizers. You can do this exercise two different ways. The first is to start with your feet in the TRX foot cradles and your hands on the ground in a front plank position. Perform a regular push-up, but as you reach the end of your normal push-up range of motion, push a bit more to spread the shoulder blades apart and go up another two to three inches.
The second way of doing this is to have your feet securely on the ground and your hands in the TRX in a chest press position. Perform a TRX Chest Press and again, at the top of the normal range of motion, round out the shoulder blades to get another few inches at the top. This second method is more advanced since the shoulder stabilizers are engaged more to control the upper body.
Continue Reading The Rest of The Article TRX For Endurance Athletes
