Suspension training for Rugby – Basic Exercises

This video contains the Basic Three suspension exercises to use as a starting point for Rugby Players to develop their Suspension training programs, they can also be used as part of the overall 10 exercise program we use for rugby players .

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

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