The TRX is the brand that has spread suspended training or suspension training.
TRX suspension training is the solution to a problem that was found by its creator, Randy Hetrick,who to keep himself and his Navy SEAL teammates in shape during long missions where it was absolutely impossible to bring traditional sports equipment and reduced spaces.
So using parachute straps stitched together they created the “primordial” version of the TRX you see today to do The Suspension Training.
After the invention and diffusion, here comes a series of structured exercises that through the use of body weight and gravity allows you to develop a functional training system in suspension.
TRX and combat sports
As you know if you read the blog I am always attentive to everything that comes from the world of fitness and that you want to insinuate in martial workouts and combat sports because too often you run the risk of training for things that do not bring a real benefit to your art or your sport and that make you waste time unnecessarily.
Although training is always positive, however, you have to consider that you could use that time to do something more focused on your sport.
Suspension Training is one of the tools classified as functional that allows you to increase strength and muscle mass, at the same time as flexibility, balance and stability of the trunk, absolutely functional elements to everyday life through the use of body weight and a muscle endurance training.
There is a wide range of exercises that can be carried out with different fitness levels, adapting from beginners to elite athletes. and today I want to propose some to start trying a small circuit that lasts only 10 minutes to start figuring out if it’s something that can be right for you.
Feet or hands remain anchored to the unique fastening point of TRX and body weight, depending on the position and degree of tilt of the body (which can oscillate between 5 and 100), it is loaded on the body area you want to work on.
With the TRX you can really train anywhere: gym, in the living room or outdoors, and being light you can take it anywhere.
I personally used it during a long stay in Spain where I didn’t have my gear apart from the rubber bands and rope, although there I bought a 16Kg Kettlebell which I then gave away before leaving but I have to say that the TRX took it everywhere.
Training with today’s TRX
In this first training program I propose a circuit work with the alternation of the muscles of the lower body with the upper one.
This circuit is named after P.H.A. which stands for Peripheral Heart Action.
A circuit that guarantees the improvement of circulation and cardiocirculatory function, the rise of the aerobic threshold and clearly the “toning” of the main muscle groups.
The exercises I’ve chosen are the basic ones of the TRX, I used the official terminology in English so that you can immediately intercept the exercise that I wrote to you in the manual that comes out with a TRX where the exercises are explained but that you can safely find anywhere now given the spread.
As you can see from the table below, for each exercise I did not mark the number of repetitions because this program involves running every single exercise in time.
There’s a 15-second break between exercises.
Ps. Before you start perform a good warm-up by doing the rope or vacuum.
PHA circuit to be performed with TRX at home, in the gym or outdoors.
The circuit, if run literally, lasts just 10 minutes.
So if you want to try it to start training at least a second time all over again.
Run 2 – 3 times the circuit with a three-minute break between circuits.
Between the first run and the second, you’ll need to take a three-minute break.
For those who are already very trained, perform the whole circuit a third time, always with a three-minute break from the second run.
Have a good workout with the TRX!
Ps. Soon a training circuit in suspension with the TRX for Muay Thai and the BJJ