TRX Training for Rugby Players

TRX Training is Bodyweight training at its best

TRX Training Extreme 

TRX Training is all about how to use suspension training ( equipment) to train and tone your body to its best possible shape. 

The TRX suspension trainer is a piece of workout equipment which took an easy idea that can be utilized for complex and ambitious exercises and workouts. The trx suspension trainer itself is 2 six or seven foot super heavy nylon strips with handles and straps at the end. trx training systems

Basic TRX training

Each side of the system is of an adjustable length and the handles are soft foam which allows for a great grip which is obviously crucial if it’s supporting your body weight. In all truth, you ought to be more worried of the support you have your TRX attached too breaking up than the TRX itself. 

The TRX training system lets you perform bodyweight workouts for your whole body anywhere you can attach the system too.

It’s a small and compact system which you are able to take with you any where you travel too.  Allowing you to start beginner workouts with a few exercises, up to the elevated heavier workouts which is why the TRX is popular with many of the wrestling and fighter gymnasiums. 

The TRX suspension training system was formulated by a member of the military who was tired of not having access to workout equipment or space in which to execute exercises for his entire body while overseas. You do not have to have a deficit of space or be half way across the Earth to utilize the TRX correctly 

While there are a few exercises which the newbie can start with, the better you are with the trainer and the fitter you get. The more you are able to upgrade the types and method of exercise, that you can achieve. 

It should be stated that the field of suspension training is a type of resistance training/strength training that includes bodyweight workouts in which an assortment of multi-planar, compound exercise motions can be performed. These are done with the aim of developing strength, balance, flexibility , and joint stability all at the same time. 

Bodyweight exercises are strength training exercises

Great statement however it is true that bodyweight exercises are those that don’t call for free weights; the practitioner’s own weight supplies the resistance for the movement. Movements like the push-up, the pull-up, squares, lunges and splits along with sit-ups are a few of the most common bodyweight exercises. 

As a whole, increasing the amount of repetitions when completing TRX training will focus on better endurance, while strength gains are made with increasing the intensity of the exercise with decreasing leverage and working at the ends of range of motion. 

Using the TRX System Correctly

The TRX systems help us to train the seven fundamental human movements (Squat, Lunge, Bend, Push, Pull, Rotate, Gait) with countless amount of variations

suspension trainers

Setting Up the TRX Suspension Trainer

The TRX system is designed to be utilized in virtually any place. The system hangs from the ceiling or form the back of a door, even the child’s playground that the local council may have installed, (test it first) and calls for no previously installed hook. You may likewise buy a separate attachment system that holds the trainer system up, if you’re working out in an outside area or where there is not a proper ceiling to utilize. 

To set up the trainer, you need to firmly attach the connector at the ceiling. ( or form its attachment) Hang the trainer system from that connector. You might have to adjust the height of the trainer, depending on the distance from the ceiling to the floor. You may even have to adjust the length of each arm of the trainer to your specific fitting.

The greatest safety concern with the TRX system is that the system itself be totally attached to the fixture point whether that be the ceiling or an attachment. Take heed to test the system before you put your full bodyweight on it. 

If exercising with the TRX Suspension Trainer, make certain not to overstrain any of your muscles. Move your body in fixed patterns and be really aware of your range of motion. Overextension is among the most common forms of injury with this system, but it’s easily avoidable.. ultimate trx training system

Prior to beginning the physical exercise, you should warm up your arms and shoulders and then execute a full stretching routine. 

TRX Exercise Programs.

There are any number of trx exercise programs that you can try, there are even exercise cards available (see below for examples) that show you the best methods of using the suspension trainers. We will outline some of the best exercises on the next few pages  for your benefit. (go here)

TRX Training for Experienced Users

Suspension training for Experienced users

Experienced users are this that have completed the basic suspension and trx training outlined here :  After completing that users are more proficient and better able to handle these type of suspension exercises

Exercises to complete –

Warm up with the basics for the first set then commence here :

TRX And Suspension Pushups

trx pushup

Position One:  Stand facing away from the TRX with feet shoulder-width apart. Hold handles at chest height in front of you, arms extended and palms facing the floor.

Position Two: With body aligned from head to heels, shift weight to balls of feet and bend elbows. Push up to return to starting position.

Sets:   Three (3)   Reps: 10 x 10 second holds per rep (increase reps over time or the time held)

Inverted Rowing

 inverted row trx

Position One:   Lie faceup under the TRX with knees bent and feet on floor. Hold the handles over your chest, arms extended and palms facing each other.
Position Two:   Bend elbows, pulling up until your body is aligned from shoulders to knees off the floor. Then re – Extend arms to starting position.
Sets:   Three (3)   Reps: 10 x 10 second holds per rep (increase reps over time or the time held)

High Curls

Position One :  Stand facing away from the TRX with feet hip-width apart at least 1 metre from the full length of the TRX. Lean forward and grasp handles in front of your face, elbows bent 90 degrees and palms facing away from you.

Position Two:  Extend your arms, then bend elbows to return to starting position.

Sets:   Three (3)   Reps: 10 x 10 second holds per rep (increase reps over time or the time held)

Knee Drive

Position One:  Stand facing the TRX and hold handles high in front of you, palms facing each other.

Position Two:  Bend left knee 90 degrees behind you , at the same time shifting weight to right leg. Then Bend right knee. To get the right quad parallel to the ground (as will be the left lower leg)

Position Three :  Rise up onto ball of right foot as you lift left knee to hip height in front of you with the left quad parallel to the ground and the right leg fully extended – at the same time and bend elbows, pulling handles toward chest.

Return to starting position. Switch sides after a number of repetitions to complete set.

Sets:   Three (3)   Reps: 10 x 10 second holds per rep (increase reps over time or the time held) Complete with both legs

Triceps Extension

We are Varying the body parts from top half to bottom and back so be aware that you can alter these at your will;
.
Position One : Start with the TRX in front of you  facing away from the TRX suspension point, with feet hip-width apart.
.
Position Two:  Lean forward and grasp handles in front of your face, elbows bent 90 degrees and palms facing away from you. You should be leaning forward at about 45 degrees, and the suspension device the same for its  attachment point.
.
Position Three :  Extend your arms, hold that position and then then bend elbows to return to position. Two
.
Sets:   Three (3)   Reps: 10 x 5 second holds per rep (increase reps over time or the time held)
.

Body Lunge – Hanging leg lunge

lunges trx

Start with the device hanging vertical for the attachment point , or where the device is hoped to a high wall have the device at about 30 degrees form the vertical.

Position One:  Place one of your feet into two of the loop handles of the device and rotate to face away  from the attachment point.

Position two : Place the hands on your hips push back with the leg that is in the loops until the non attached leg is bent at the knee with the thigh parallel to the ground

Position Three: Bring the hanging leg back towards the body to the point that your working leg is vertical as are you .

Sets:   Three (3)   Reps: 10 x 5 second holds per rep (increase reps over time)  Complete with both legs with possible emphasis on your weaker leg.

Hamstring Pulls

hamstring curls trx

Position One :  Lie face up with your heels in the TRX’s foot cradles, legs extended and arms straight out to side of your body in a “T,” palms on floor.

Position Two:  Lift hips so body is aligned from shoulders to heels. with all but the shoulders arms and hands off the ground  ( The hands are used to assist you)

Position Three:  Bend knees, pulling handles toward you, until your quads are vertical – Hold and release

Position Four:  Extend legs back to starting position, maintaining all but the shoulders, arms and hands off the ground.

Sets:   Three (3)   Reps: 10 x 5 second holds per rep (increase reps over time)

Exercise Routine:

By now you will understand what is effectively 10 exercises used with the Suspension and TRX training systems.  From these you will see that we have covered a large proportion of your body. With these 10 exercises you will need 30 Minutes per session if you complete all exercises in sets of 3 with a minimum of 10 repetitions and holding where required.
If these are completed 3 times a week along with some form of aerobic exercise your fitness levels will improve , as will you reduce your body fat levels . So far your costs will be for the TRX system and the Attachment – Possibly some $100 to$120 Australian Dollars
Note that the images and information used here in this article came from Shape.com

TRX Basic Training systems for Rugby and Contact Sports

TRX Training Basic to the Extreme

As stated previously TRX Training is all about how to use suspension training (equipment) to train and tone your body to its best possible shape. 

How you train – work, volume, frequency, form, and so forth. – is far more crucial than the equipment you utilize, or whether you utilize equipment at all. That being stated, there are major differences between training with bodyweight only as per previous articles or whether you like me tend towards easy equipment that can be used at home or away.

Lets Look at TRX Training Basic Exercises.

Start with the Basic 3 exercises and their variations

CHEST PRESS – ( our version of the bench press )

trx chest press TRX Basic Chest Press
Grab the handles (not the loops) and face away from the anchor point with your feet shoulder width apart. Extend your arms straight in front of your chest ( same width) and walk back a few steps so your body leans forward. Keeping your body straight, bend your arms to lower your chest until your upper arms are parallel to the floor. Pause for 5 seconds ; push yourself back up.

Variation 1: Walk your feet farther back

Variation 2: Lift one foot off the floor.

Basic TRX Row 

trx rowing

Basic Row Positions

Grab the handles and face the anchor point with your feet shoulder width apart standing vertical.

Straighten your arms out in front of you and walk your feet forward a few steps so your body leans back. You will be able to judge the distance you walk forward based on your existing strength and ability to hold your weight . Keeping your body straight, pull your chest to the handles. Pause, and return to the starting position. (Tighten your abs, and flutes )

Variation: Simply walk you feet further forward over time as you get stronger and fitter.

 

Basic Suspension Squats 

 

trx squats

 

Basic TRX Squat
Use the same starting position as the TRX row, but instead of extending your arms in front of you, hold them at 90-degree angles with your elbows by your sides and the handles at chest level;

This will place a light tension on the straps. Push your hips back and lower your body until your thighs are parallel to the floor. As noted drop your weight back on your heels .= Hold the position for 5 seconds

Reverse the move to return to the starting position.

Variation: To gain more from this – Squat on one leg with the other held out in front of you off the ground

 

Sets and Reps: Recommendation are that you try and perform – 5 of each at your first session – Follow this by increasing each exercise by 2 to 3 reps each session , over time assuming 2 session=s a week you will get you to 30 reps ( 29 actually) at the week 6 mark by which time you should start adding additional exercises as laid down in the next few pages

History of Bodyweight Training in Perth

There are several sources for Bodyweight training 

Lets start with:

The Indian Wrestling Cults.

You may not be aware that Indian wrestling as a sport (and near religion) goes back thousands of years?

indian wrestlers.

To the point that it approaches modern MMA in its mix of grappling and striking, its a fact that Indian wrestlers developed extensive libraries of Bodyweight Training exercises, some revived in the last decade or so outside of India like the Hindu pushup and Hindu squat which we will touch on later in our guide and in the training programs. The physical prowess of Indian wrestlers is legendary with well documented programs that included over 500 push ups and 1000 squats a day, six days a week!

The Spartan Warriors.

bodyweight fitness training

If you’ve ever seen a statue or painting of a Spartan warrior and observed the gifts that they have , you will probably have seen then that the movie “300” was right on the mark with their depiction of the Spartan physique.

The Spartans lifted no weights, but trained using advanced Bodyweight Training techniques which left them with a still lasting reputation of being some of the finest physical specimen to ever walk the earth.

The Roman Gladiator.

A distant cousin of the Spartan warriors, Roman Gladiators employed similar bodyweight training programs brought to them from the Greeks. Their results were equally impressive.

Charles Atlas and the American Physical Culturalists.

charles atlas and bodyweight trainingThe idea of building a healthy, great looking and powerful body first re-ignited in modern days at the start of the 1900’s.

Probably the most popular and well known of these fitness enthusiasts was the legendary Charles Atlas.

Charles, along with most of his contemporaries, were dedicated bodyweight training advocates and built insanely well developed and athletically capable bodies. Google Charles Atlas, Earle Liederman, Jack Lalanne or other fitness gurus of their era and marvel at what they were able to achieve minus weights, anabolic steroids, supplements or even advanced diet ideas!

Modern Military Spec Ops.

Lets fast forward to the current era’s where groups like the Australian S.A.S Regiment,  the American Navy Seals to the British S.A.S  and every special forces group in between has been built on a foundation of push ups, pull ups, squats, crunches and so on. Very few indulge in much weight training. Can anyone really deny their high level of conditioning and life and death level of true functional fitness?

Given each of the groups and individuals listed above you should by now understand the starting points for bodyweight training systems that are used by each of the individuals and groups mentioned.

The Benefits of Pull Ups for Bodyweight training

The leaner you are the better your pull up ability will become. Fat people don’t do many pull ups and pull up masters are very rarely (if ever) fat. When you set a goal of putting up massive numbers on the pull up bar it’s good encouragement in the quest to also get lean.

30 Pushup Variations for Bodyweight training

Pushup Variations for Bodyweight training

What is the basic pushup 

pushup method

1. Keep your self stiff and tight – including your abs.
2. Elbows at a forty five degree angle at the sides of your body.
3. Take a breath as you lower your chest to the floor.
4. Exhale as you press up.
5. Repeat.

 

 

Ready to knock a few other options (Image is at the bottom of the page)

1. Yoga push-up

1. Start in the standard push-up position, hands about shoulder-width apart.

2. Push up, fully extending your arms, and raise your butt, forming a 90-degree angle at your waist.

3. Return to the starting push-up position.

4. Exhale and slowly lower yourself into the down position of a typical push-up so that your elbows are at a 90-degree angle and your chest is hovering just above the floor. Hold for 10 to 60 seconds while continuing to breathe.

5. Lower to the floor or return up.

Benefit: Taps the core and works stabilization muscles as it robs the standard push-up of its momentum by holding in place. Great for increasing flexibility throughout the body and elongating the spine.

2. Atlas push-up

Atlas I: With your feet on the ground, place each hand on separate chair seats, or other raised platforms, so that your body can dip down in between.

Atlas II: Feet on one chair, hands on two chairs (shown).

Atlas III: Hands on the ground, feet on a chair or elevated at least 10 inches above your hands.

Benefit: Sculpts, strengthens and enhances range of motion. The deeper dipping also stretches the pecs while building lung capacity and endurance.

3. Full planche

1. Lie flat on your stomach, toes to the ground.

2. Place your hands, palms down, near your waist, fingers pointing toward your toes.

3. While keeping your core tight, push your body completely off the ground, forming a slight arc.

4. Lower down.

Benefit: This is the “ultimate push-up,” says author Mark Lauren, because it works everything from your traps to your glutes. “You can do this exercise, staying just in the one- to 12-rep range, and be continuously challenged by it for years.”

4. Gecko push-up

1. Begin in a standard push-up position. In one fluid motion:

2. Tilt your head to the left as you lower down, while bringing your left knee up to your left elbow.

3. Return your leg to the original position as you push back up.

4. Repeat on the other side.

Benefit: Core conditioner and cardio killer.

5. Panda push-up

1. Begin in the standard push-up position. In one fluid motion:

2. As you lower down, tuck your left elbow in and roll onto your left side.

3. Immediately roll back into the start position.

4. Repeat on the other side.

Benefit: Focuses on the triceps and side stabilization.

6. Spider-Mans

1. Stretch out on the ground, face down, with your feet together and arms extended over your head.

2. Bend your wrists with fingertips on the ground.

3. Inhale deeply, tighten your abs and press up to elevate your entire body like a bridge.

Mark Lauren likes to kick it up a notch by starting with his belly on the floor but his hands and feet on phone books. A variation of this exercise is the Diamond Plank, performed with your hands flat on the ground, fingers forming a diamond.

Benefit: Works just about everything, but focuses heat on the core, back and chest. Protect your lower back by keeping your midsection rock hard through the exercise.

7. Hindu push-up

1. Get into the starting position this way: From standard push-up position, hands a little wider than shoulder width, walk your feet up and spread them even wider, forming a “V” with your body at the waist and your butt in the air, looking backward through your legs.

2. Shift forward, bending your arms as your head comes down past your hands.

3. Follow through by dropping your hips and pushing back up, looking forward as your waist and back arch toward the floor.

4. Push your hips back up to the start position, forming a complete rotation and taking care not to bend your arms a second time.

5. To make it a dive bomber push-up, do the entire movement in reverse starting from the arched position.

Benefit: A favorite of Bruce Lee because it works the legs, back, chest, shoulders, arms, hips and abs. It’s even said to tone internal organs.

8. Chinese push-up

1. With your heels together, bend and form a 90-degree angle at your waist with your butt in the air, legs and arms extended, back straight. Form a diamond with your hands flat on the floor about 3 feet from your toes.

2. Bend your arms at the elbow while keeping everything else fixed.

3. Bring your head to your hands and return.

Benefit: Works triceps and deltoids.

9. Pec flies

1. Lie on your stomach, arms out to the sides forming a “T,” with a towel under each hand.

2. Keeping your arms extended and body straight, slide your hands in toward your chest.

3. Slowly slide your arms back out.

Benefit: Pounds the pectorals, but also hits the core and shoulders.

10. S&M push-up

1. Start in a standard push-up position.

2. Raise one leg straight back behind you while extending the opposite arm to the front.

3. Keeping your head up, hold as long as you can, and then switch sides.

4. To intensify the exercise, perform push-ups with either arm.

Benefit: Extreme core builder plus pecs, triceps and deltoids. Incredible spine stabilizer.

11. “T” push-up

1. With a dumbbell in each hand, get into a standard push-up position, feet slightly apart and arms extended.

2. Bending at the elbows, lower down as far as you can.

3. As you push back up, lift one hand straight up, rotating your body to form a “T.”

4. Return to the starting position and repeat.

Benefit: Builds muscles mass while working obliques. One of the few exercises that trains rotational strength.

12. Handstand push-up

1. Starting with your back to a wall, get down onto your hands and knees and walk your feet up the wall.

2. Walk your hands back to the wall, arms fully extended.

3. Tightening your core, but not arching your back, lower your body slowly until your head almost touches the floor.

4. Return and repeat.

Benefit: Works shoulders, triceps and core. Bring your hands together for more emphasis on triceps, or do some shrugs to tap your traps more.

13. One-arm push-up

1. Warm up with a quick set of standard push-ups.

2. Start in standard push-up position with feet a bit wider than shoulder width and hands a little closer.

3. Put one hand behind your back.

4. Spread fingers on the ground wide.

5. Lower down, keeping your shoulders parallel and your working elbow tucked into your ribs.

6. Focus your weight toward your pinkie as you push back up.

7. Alternate hands with each set.

Benefit: Full-body workout that can humble even the most hard core because of its unique demands on strength and coordination. Another of the few exercises that trains rotational strength.

14. Inverse push-up

1. Lie down on your back, knees up, feet flat.

2. Fold your arms back with hands flat by your ears, fingers pointing to your toes, elbows angled out.

3. Exhale as you push your whole body up.

4. Inhale as you slowly lower back down.

Benefit: A great butt-burner that also work triceps, deltoids and lower back. Keeps you from becoming a hunched-over old person.

VARIATIONS ON THE STANDARD PUSH-UP

Remember: For most push-up variations, you can add or reduce difficulty by adjusting your angle of attack. Using steps, chairs, countertops and even walls, raise your hands for less resistance and your feet for more.

15. Back-of-the-hands push-up

Start in the standard push-up position but with the backs of your hands on the ground, fingers pointing inward, then lower your body until your arms are bent at least 90 degrees.

Benefit: Strengthens wrists and works the pecs, rhomboids and lats more than a standard push-up, says Andre Turan, who earned a world record by doing 40 of these with a 40-pound weight strapped to his back.

16. Speed push-up

This looks like a standard push-up, but with three-quarters range of motion — stopping short of fully extending your arms — and performed with explosive speed. To determine optimal rep count, see how many you can do for 15 to 60 seconds, then train with half that number for three to five sets, but (because you’re building for speed) never going to max.

Benefit: Works cardio and builds speed for flying fists of fury, says former Marine and martial arts instructor Eddie Kowacz.

17. Boxer push-up

On your fists.

Benefit: Strengthens wrists while toughening knuckles.

18. Staggered hands push-up

Start in a standard push-up position, then move one hand forward and one hand back. Switch hand positions with each set. Increase difficulty by bringing your hands one in front of the other so that you lower down with one hand under your forehead and the other at your sternum.

Benefit: Works triceps, core, shoulders, pecs.

19. Clapping push-up

Push up with enough power so that your hands leave the floor long enough to clap with each rep. If that’s too hard, start without claps, then add them for more difficulty.

Benefit: A great way to build explosive power and give yourself a round of applause as you go.

20. Basketball push-up

Start in a standard push-up position, with one hand on a basketball. Lower the shoulder without the ball as close to the ground as possible. Switch hands with each set.

Benefit: Taps stabilizer muscles and core. Go stabilizer crazy: Put different-size balls under both hands and even your feet.

21. Maltese push-up

Your hands are planted wider and farther down, closer to your hips chest above your hands

Benefit: A favorite of gymnasts looking to perfect the Maltese cross technique, it’s a core and stabilizer killer.

Images for the Above 21 variation of pushups

21 pushup variations