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Display Name Post: TRX suspension training        (Topic#17960)
Laree
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07-17-08 07:24 PM - Post#463831    



I know we had a thread on in the TRX Suspension unit a while back, but I can't find it. Seems like the conversation was short, Fred and Jim suggesting we take a look at it, while the rest of us either stayed mute or wondered if rings wouldn't work as well, and cheaper. One of the instructors at the conference last week is Fraser Quelch, the guy who designed most of the exercise programming for this set of straps, so when it came time to demonstrate his points, he had one hanging there handy. Watching him, and later watching a couple of demos at the TRX booth, I decided to spring for it. (That's all I bought last week, honest... well, that and one new book, The Concise Book of Neuromuscular Therapy, a Triggerpoint Manual.)

I've used it for about a half hour a day since I got home, and absolutely love it. Here, take a look at how it works:



 
Vicki
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07-17-08 08:28 PM - Post#463851    



Looks like fun and good overall training for balance, coordination, and strength. I tried a couple of moves with my jumpstretch band and it didn't quite work. I'm going to work on it a bit more and see if I can do a couple of the moves. The tension in the TRX must be different for different body weights and be different then the jumpstretch.




 
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07-17-08 08:32 PM - Post#463854    



Vicki, this gizmo is a traveler's dream. Remember that come Christmas.

A very cool aspect is that you can change the intensity by changing the angles. As you get better at a move, bring your body closer to the floor or your feet closer to the base of whatever the TRX is suspended from, and the work gets harder.

Minor changes in angle or direction bring new muscles into the action. Working like this means we can train non-stop, which is very cool.


 
Vicki
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07-17-08 09:10 PM - Post#463877    



OK, I don't know if it is all a matter of mastering the movements or the TRX is real special.

I just "almost" did the plank as shown on the TRX site. I have $15 Golds Gym Resistance Tube and a Jumpstretch. With the $15 Resistance Tube and help getting into position I almost had my feet off the floor. It's a tough move. I should be able to get my feet off the floor if I use all 3 tubes. It seems the TRX resistance may somehow work better??? Do you need help to get in position?

Anyway this is just another fun toy and as you say would work well for travelers. I do have enough toys to travel with now and I won't be traveling after this year.




 
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07-17-08 09:45 PM - Post#463887    



You could definitely do this stuff with straps and rings. The TRX set up just makes it easier to rig.

There's a built-in strap to wrap around anything overhead (squat rack, tree branch, etc), and an optional door attachment. Once hung, there's are foam-covered handles and on the other side, toe straps.

The hardest to replicate would be the shorten/lengthen tools that allow you to adjust the strap lengths on the fly, which makes it easier to change exercises quickly. That would be the main difference between the TRX and a regular set of rings.


 
AussieMerv
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TRX suspension training
07-17-08 10:06 PM - Post#463892    



This is interesting Laree, but that suspended side plank looks cruel... but I'm willing to give it a fly.

jump straps are something I also want to get into later on.
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Budhi
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07-17-08 10:15 PM - Post#463893    



There's an equivalent product for a third of the price known as The Jungle Gym, not as well engineered but good for some budgets.

I've used Odis Meredith's adjustable gymnast rings for several years and can't say enough good about them - well, I can say much much more about the inventive genius of Odis!!!

A couple of weeks ago I picked up a TRX Professional suspension unit for $20- on Craigslist in Austin, Texas. Wow, what fun this new toy has become.

One feature making TRX the best choice is the combination handles/stirrups making it useful for both upper body and leg work. One the road, a TRX and some JC Predators or smaller tubing provides a durable gym.

With the TRX or Odis' rings some of the unique training methods found at Vince's gym are now in our homes.

Glad you got one, Laree. There's hours of fun ahead, including hours of discovery.
 
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07-18-08 10:16 AM - Post#463977    



There are some very inventive moves on that video, you use your imagination and you can think of some stuff that isn't at all like regular calisthenics and weight exercises.

I wanted to try some of this out this morning. I have a pair of rings suspended from a chin bar with plain 12' lashing straps right now. I tried putting my ankles in the rings, not real comfortable but you could do it. Then a light bulb went on, I took off the rings and just slung my ankles in the loops. This is workable for many of the exercises.

A pair of lashing straps is like $4 at Harbor Freight. Add two 6" pieces of 1" diam PVC pipe, and you can try out a lot of these exercises. All you need is something to hang them from - a chin bar, an exposed rafter, the kids' swing set, etc. etc.
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Re: TRX suspension training
07-18-08 10:18 AM - Post#463979    



  • AussieMerv Said:
This is interesting Laree, but that suspended side plank looks cruel... but I'm willing to give it a fly.


I tried this this morning, much falling and laughing.
The most important test a lifter has to pass
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Re: TRX suspension training
07-18-08 11:17 AM - Post#464006    



See? I told you it was fun. :~)

Because your feet actually hook into the TRX pretty well, there's plenty of falling, but a little less laughing. The TRX really is better for most of us since we're not all real skilled with tools. To the skilled, more power to ya, for sure.

They've got a door anchor strap for those who need something to hook their rings to. That, too, could be made at home by the crafty.


 
Fred Fornicola
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07-18-08 11:33 AM - Post#464010    



When you are using the TRX to suspend, pull the toes towards the knees so that the hips/quads become flexed. This secures the hips better so there is less "dipping" in teh midsection and the lower back isn't in such a vulnerable position.
"Life is a one act play, there are no encores." - Dan Martin

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07-18-08 11:33 AM - Post#464011    



Not to encourage anyone to experiment out of their comfort zone (ha ha) but this is a tool-less experiment. A lashing strap is basically a 12' nylon belt. Putting it around a chin bar is no harder than putting on pants, in fact in many cases easier.

If you wanted to get fancy, you could put a dog collar on the end of the thing - cheap and easy, just the way I like them. If you want to get extra fancy, you can bust out your whole boy scout bag of tricks and rig up something really special.
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Laree
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TRX suspension training
07-18-08 11:51 AM - Post#464022    



  • Fred Fornicola Said:
When you are using the TRX to suspend, pull the toes towards the knees so that the hips/quads become flexed. This secures the hips better so there is less "dipping" in teh midsection and the lower back isn't in such a vulnerable position.



Aha, thanks, Fred. I did notice some low-back strain a couple of times.

I do hope some of you try Byron's tool-less. This suspension stuff is pretty cool. You could play around with it on your non-gym days. That's what Dave's going to do.


 
/sk
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Re: TRX suspension training
07-18-08 12:03 PM - Post#464023    



These are fun, Laree, it pretty amazing how much work you can get from hanging out on this stuff.

Here's some other options

/sk
 
DanMartin
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07-18-08 12:07 PM - Post#464024    



A black leather hood and matching riding crop, would tie it all together.
Mark it Zero.


 
Vast
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07-18-08 01:31 PM - Post#464060    



rofl DM
Whether you think you can or you think you can't, you're right.



 
Fred Fornicola
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07-18-08 04:25 PM - Post#464116    



Laree and others - many little nuances to pick up using the TRX - suspended or not. Body position is very important on every movement. Bdwt rows can be made substantially harder making small changes to the footing for instance. The biggest safety key to suspension training is to NOT relax any aspect of the body. Too often fatigue kicks in from holding a plank position and the midsection is the first area to falter - which, of course, is a huge mistake.
"Life is a one act play, there are no encores." - Dan Martin

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cajinjohn
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07-18-08 04:32 PM - Post#464119    



  • DanMartin Said:
A black leather hood and matching riding crop, would tie it all together.


Can't wait. So many things to do and so little time
It don't matter


 
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07-19-08 05:49 PM - Post#464331    



One more thing I forgot that's different between the rings and the TRX: The handles turn on the TRX straps. Not important for everything, but pretty important for some.


 
Jim Bryan
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07-20-08 11:41 AM - Post#464474    



The main thing for the TRX is to take your time. Forget what the Girls do in the video. Most people (Men included) can't come close to doing the advanced stuff first time out. Those that try and are impatient end up paying for it in the low back. It's a great tool but you have to go through a break in and learning process. Anyone that has one and wants to have more common exercises in a chart form let me know and I'll send it to you a chart that several of us have worked out.
Jim Bryan


 
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07-26-08 02:37 PM - Post#466360    





Fred sent me three TRX workouts to share. I'll cut and paste the text here, but for those interested, there's a bit more on training philosophy in the attached pdf. Thanks, Fred!

Strength and Conditioning with the TRX Suspension Trainer

Training to become stronger and physically fit is pretty much a simple process as I’ve mentioned; you have to work hard, be consistent and use safe exercise techniques. What you choose to exercise with, whether it’s machines, weights, bands, stones or your own bodyweight, is a personal preference. Sometimes, however, you may not have access to the “latest and greatest” equipment, you’re too busy to make time to get to the gym or maybe you just enjoy being a “garage lifter” and want to add some variety to your training, regardless of your situation, the TRX Suspension Trainer is an excellent way to improve your strength and conditioning and add a spark to your training enthusiasm.

Below is a list of just some the exercises you can do with the TRX and remember all movements should be done deliberately – with control and very little momentum!

Handstand Pushup
Curl (one arm or two)
Postural Squat
Lunge
Tricep Extension
Suspended Crunch
Suspended Pushup
Plank Hold
Leg Extension
Rear Lateral Raise
Hammer Curl
Leg Curl
Layback Row
Scapulae Shrug
Front Raise
Pullover
Side Plank
Low Back Extension
Single Leg Squat
Hip Abduction
Chest Press

The following are some sample workouts you can try using the TRX and “Strength Training Guidelines” discussed earlier.

Workout #1 provided by Doug Scott, Strength & Conditioning Coach

Here is A TRX full body workout with an emphasis on shoulders and arms.

Handstand Pushup or Suspended Pushup - aim for 3 sets of 10 reps (rest 30-60 seconds between sets)

Layback Row palms facing down x 10 reps
Layback Row palms facing up x 10 reps
Layback Row neutral grip x 10 reps
• the above performed in a superset with no rest between exercises

Triceps extensions x max set of repetitions

Arm Curl - reverse grip x 10 reps
Arm Curl - hammer grip x 10 reps
Arm Curl - palms up x 10 reps
• the above exercises performed in a superset with no rest between exercises

Suspended Crunch x max set of repetitions

Single Leg Squat x max set of repetitions for each leg

Workout #2

The following workout is an emphasis on the abdominals, low back and hips – better known as the core. Recommendation for sets and reps are to do one set of each exercise to muscular fatigue with rest held to a minimum. Additional protocols that can be used are to perform each exercise for a specific number of repetitions or a preferred amount of time such as 60 seconds per movement.

Suspended Crunch
Suspended Pushup
Layback Row
Leg Extension
Leg Curl
Low Back Extension
Side Plank Hold (for time)
Pullover
Postural Squat

Workout #3

Workout number three is designed to emphasize the pushing and pulling muscles using compound movements on the TRX. Single sets can be performed for maximum effort or the exercises can be completed in “cycles”.

Handstand Pushup
Layback Row
Suspended Pushup or Chest Press
Scapulae Shrug
Lunge
Suspended Crunch
Chest Press
Layback Row
Arm Curl

Fred's at Premierepersonalfitness.com.



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07-27-08 12:16 PM - Post#466516    



  • Fred Fornicola Said:
- many little nuances to pick up using the TRX - suspended or not. Body position is very important on every movement.



Another big difference between the TRX and a normal set of rings: easy adjusting straps. The strap length turns out to be a biggie; some things just don't work at full length, half length or fully shortened. A quick pull to change the distance a few inches is startling -- one exercise becomes something entirely different with a quick adjustment of strap length.

Byron's got his rings rigged with adjustable straps. Those of you using rings should bug him to give up his secret set-up.

I've used this thing 30-60 minutes daily for a couple of weeks, usually adding kettlebell work or sled drags for the second 30 minutes. Instead of getting bored, I'm liking it more and more. Why didn't did you guys push this thing harder back when you first mentioned it? Oh. I know. $150 for a pair of straps. I remember. :~)

PS: Boy, was Dave tickled to discover it was an ex-Navy Seal who invented this thing rather than an infomercial entrepreneur.


 
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07-27-08 06:02 PM - Post#466604    





I talked with Byron last night about TRX vs ring training. Between our two set-ups, we think ring users can do all the same things I'm doing with a TRX, but will probably need to change a few things in the ring set up. Traditional rings, hanging from two separate and non-adjustable straps won't work for a lot of the exercises.

Jim Bryan offers up his TRX exercise list -- it's good to have one because there are so many options it can be a little overwhelming. Here's the cut&paste -- the Word doc is attached below.

Exercise Chart for TRX Suspension Training

Legs:
1. Balance Lunge
2. One leg Squat
3. Leg Extension
4. Hip Press
5. Hamstring Curl
6. Postural Squat
7. Regular Squat

Abs - Low Back - Hips:
1. Standing Back Extension
2. Kneeling Roll Out
3. Suspended Pendulum
4. Plank: Front-Side-Back: On elbows or in Pushup Position
5. Suspended Crunch
6. Suspended Crunch in Pike position
7. Suspended Hip Abduction

Upper Back:
1. Pull over
2. Lay Back Row
3. Pull ups/Chin ups
4. Lat Pulldown
5. Swimmers Pull

Chest:
1. Dips: Lay back or Seated on ground
2. Chest Fly: Kneeling or Standing
3. Pushup
4. Suspended Pushup or handstand press
5. Chest Press
6. Atomic Press: Push up and Suspended Crunch

Shoulders:
1.”T” Deltoid Fly
2. Front Raise
3. Low Deltoid Fly
4. “Y” Deltoid Raise
5. Scapula Retractions
6. Internal and external Rotation
7. Handstand Pushup
8. Layback shrugs

Arms:
1. Biceps Curl: Single or both arms
2. Triceps Press
3. Hammer Curls
4. Reverse Curls

Neck:
1. 4 way neck (extension probably easiest and safest)


   Attachment



 
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TRX suspension training
08-05-08 10:12 PM - Post#469832    





From the attached pdf entitled Applying Suspension Training to Football, written by Quelch and Lichter for NSCA's Performance Training Journal:

Suspension training uses functional, integrated movements that task balance, attack subtle instabilities, heightens neuromuscular activation, and prepares the appropriate motor pattern for the exercise, without causing any lasting local muscular fatigue. This approach can significantly increase performance of the key heavy lits and help athletes to break through plateaus and achieve new levels of strength.



This applies to a whole lot of sports, not just football.

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Vicki
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08-05-08 10:55 PM - Post#469844    



  • Laree Said:
I talked with Byron last night about TRX vs ring training. Between our two set-ups, we think ring users can do all the same things I'm doing with a TRX, but will probably need to change a few things in the ring set up. Traditional rings, hanging from two separate and non-adjustable straps won't work for a lot of the exercises.



I tried doing one exercise I really liked the looks of by using both my Jumpstretch band and the second band for my sled which has a loop at each end. By threading the sled strap through the Jumpstretch which I wrapped around a tree it gave me the loops and some stretch. I now have adjustable straps with PVC handles so I should be able to do better for my next try.




 
Andy Mitchell
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08-06-08 07:29 AM - Post#469912    



My daughter loves using it on her clients, it's very popular.
Nice legs-shame about the face


 
yadmit
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08-27-08 07:52 PM - Post#477263    



Just got a couple of these at the gym I work at. They were in the box still and I haven't seen them since. I will do more searching!

t
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08-27-08 08:01 PM - Post#477267    



Excellent, Tim! There are a bunch of video clips at Fitness Anywhere site. You're really going to like it once you get to experimenting. To quote DM, "Let your freak flag fly."


 
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08-28-08 11:33 AM - Post#477468    



Cheaper suspension straps, a regular item on ebay, $36.95.

I like the TRX better, but the price is pretty out there, and this cheaper one is a great option for the non-DIYers.




 
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10-28-08 04:47 PM - Post#496433    





You can work pretty hard with this simple pair of straps.



Photo above is not me.

   Attachment



 
Ironeagle
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TRX suspension training
10-30-08 06:46 PM - Post#497219    



I have a set of blast straps from EliteFts that allow me to do most of these movements as well. I can replace the handles with some ankle straps for the leg movements. Blast Straps

"You can take a ride through this life if you want, but you can't take the edge off the knife"

Ironeagle Army Training

IroneagleFitness Videos

IronEagleFitness FB page



 
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Re: TRX suspension training
11-09-08 09:37 PM - Post#500021    









Found another suspension training option: Jon Hinds' Jungle Gym, $49.95. Looks pretty similar to the TRX.


   Attachment



 
ArtH
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03-08-09 05:08 PM - Post#534175    



Hey guys I'm really interested in the TRX but since they featured it on the Biggest Loser one night, there are really no deals on it right now. Has anyone come across any less expensive knock-offs of this thing ?
I even tried bidding on some on Ebay but someone ends up jacking up the bid by the end and then it's not such a good deal any more.
Take care !
Art
Art Hansen
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http://www.bwculture.net/?Click=3157
For the USA Suspension training equipment !!


 
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TRX suspension training
03-09-09 08:16 AM - Post#534236    



Art, make yourself a pair, easier than eBay!
The most important test a lifter has to pass
is the test of time.
-Jon Cole




Edited by ccrow on 03-09-09 08:33 AM. Reason for edit: No reason given.
 
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Re: TRX suspension training
03-09-09 02:31 PM - Post#534328    



And if you can't figure it out or don't have time, jump over to Jon's site and get his:

Jon Hinds' Jungle Gym, $49.95. Looks pretty similar to the TRX.





 
ArtH
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03-09-09 10:21 PM - Post#534414    



WoW Laree you have read my mind.. I just don't have the time right now to build one but I sure do like the price of this alternative one !
Thanks y'all..
Art Hansen
ISSA CFT
http://www.bwculture.net/?Click=3157
For the USA Suspension training equipment !!


 
ArtH
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03-09-09 10:28 PM - Post#534415    



I just visited their website. Not only do they have a great low price alternative @ $49.95 they even have a split heavy duty model for just $99.99 ! Cool !
Art Hansen
ISSA CFT
http://www.bwculture.net/?Click=3157
For the USA Suspension training equipment !!


 
ArtH
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03-15-09 10:14 PM - Post#535938    



And now I've found another set of straps located at Vegas pro workout straps so I'm getting confused about who's is the best (I suspect TRX) and who's is still ok but less expensive. Wow trying to save a few bucks is complicated...
Blessings,
Art
Art Hansen
ISSA CFT
http://www.bwculture.net/?Click=3157
For the USA Suspension training equipment !!


 
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03-16-09 01:32 PM - Post#536074    



Art, feel free to post the new links. Maybe we can tell better.


 
ArtH
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03-17-09 12:19 AM - Post#536244    



http://www.weightvest.com/2008/VPS/workoutstrap s.html
I think this is the link. The other ones have actually already been posted.
Thanks.
Art Hansen
ISSA CFT
http://www.bwculture.net/?Click=3157
For the USA Suspension training equipment !!


 
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TRX suspension training
03-17-09 08:45 AM - Post#536280    



Two 12' lashing straps, two quick links, two dog collars, two 6" pieces of PVC, ten minutes, $20
The most important test a lifter has to pass
is the test of time.
-Jon Cole




Edited by ccrow on 03-17-09 08:46 AM. Reason for edit: No reason given.
 
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Re: TRX suspension training
03-18-09 10:45 AM - Post#536626    



If I were spending more than $100, I'd go with the original TRX. One reason is their dvd/education development is superb. Without that, only the most creative trainee will get a fraction of what's available with these simple straps.

Bargain hunting, I'd go for Jon Hind's Jungle Gym, the $49.95 version.

Whichever way you go, don't forget you'll need a door anchor, purchased separately, if you don't have a power rack, a beam or a tree handy.

Here's a video on how to set up a TRX suspension unit. They have a diagram of the TRX design (how long the straps are, etc), but I can't find it on the new site. Sorry.


 
ArtH
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03-19-09 07:09 PM - Post#537050    



Hey thanks Laree. That's what I was looking for.
I was also a little concerned about the TRX rubbing on my arms or shoulders since it is a single point attachement. Hinds makes a super version of his for $100 that is actualy two separate units which would seem to add even more possibilitities for variation due to preference and body size/type. I'm just about ready to take the plunge and just get one so I can get going on these...
God bless,
Art Hansen
ISSA CFT
http://www.bwculture.net/?Click=3157
For the USA Suspension training equipment !!


 
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03-20-09 11:55 AM - Post#537213    



Hey, Art, slow down a sec. I think you're looking at the difference between ring training and suspension training. Don't set aside the single attachment point without thinking about this. Suspension training has a lot of selling points -- I sure found a lot more I could do with the TRX over rings. In fact, after I got the TRX, I have my almost-unused rings away.


 
ArtH
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03-20-09 05:48 PM - Post#537334    



Here's the one I'm thinking about:

Split Jungle Gym 2
The single BEST Full body training Portable tool just got better!! The NEW Split Jungle Gym 2 is what trainers and fitness enthusiasts all over the country and world have been asking for...a tougher,... $99.99 - no rings here..

Add:



Art Hansen
ISSA CFT
http://www.bwculture.net/?Click=3157
For the USA Suspension training equipment !!


 
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03-20-09 07:26 PM - Post#537357    



My personal opinion is to go for the $49 one that's not split. I just prefer the suspension set-up over the separate straps. If others disagree, I hope they'll respond.

At the very least, if you decide you like the separate straps (split, which approximates the ring setup more than the TRX suspension unit), I still don't understand the need for an extra $40 of toughness. I'm pretty sure the $59 split version will be tough enough for the average joe.


 
ArtH
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03-21-09 12:45 AM - Post#537406    



Thanks Laree. My only reason for the split was a concern I have over the straps rubbing accross my shoulders or arms. I really appreciate you taking the time to address my questions. My other concern is regarding how easy or difficult it is to adjust the stap length. From the video's I've seen the TRX would seem the easiest there.
Thanks again and God bless,
Art Hansen
ISSA CFT
http://www.bwculture.net/?Click=3157
For the USA Suspension training equipment !!


 
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03-21-09 10:11 AM - Post#537443    



If you look closely at some of the TRX videos, you'll see strap-rubbing rarely happens. The only time, really, is with suspended pushups, and you just change the angle and it goes away.

Look again at the videos, paying attention to the suspension part. Watch how many of the exercises are based on having the straps come from the same anchor point. I just think there are a lot more exercise options that way than with the split anchor points.

With the split anchor points, what I'm equating with ring training, the main selling point is dips and dip-like exercises. You can't do those with the TRX-type straps, and if those are important to you, yes you should go with the split straps. Otherwise, I'm pretty sure you'll have more exercise choices and more experimentation with the non-split version.


 
ArtH
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03-21-09 07:06 PM - Post#537529    



Thanks again Laree.. I've now posted a bid on Ebay for a set there. It's the military version and includes the door anchor !!
Wish me luck !
God bless,
Art Hansen
ISSA CFT
http://www.bwculture.net/?Click=3157
For the USA Suspension training equipment !!


 
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03-24-09 09:39 AM - Post#538192    



You can do pushups with a single attachment point, and adjust to keep your forearms out of the way; but I prefer to do pushups with separate straps, rather than change the way I do pushups. In fact, I even rigged something up so the attachments for pushups were overwide, almost five feet apart.

So I could see going two ways:

One, get a setup with single point attachment and buy a pair of lashing straps and a couple pieces of PVC just for pushups.

Or, use a two strap setup, and when you want a single point of attachment, change the way they are rigged. This is very easy - all you have to do is unbuckle the buckles, and attach the END of strap #1 to buckle #2, and the END of strap #2 to buckle #1. If you do this right, you basically made the two straps into one big figure eight, looped around the bar. You can adjust the height by adjusting either buckle, or both.

The most important test a lifter has to pass
is the test of time.
-Jon Cole


 
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