Workout Wednesday: Suspension (TRX) Training
You’ve probably seen these in many gym settings, but do you know how to use them or, indeed, how effective they can be? The majority of us who go to the gym probably train with machines, dumbbells, and barbells, but ignore our imbalances and the ability to control our bodyweight. Let’s change that - read below to learn of a gym session which, whilst involves just one piece of equipment and your bodyweight, can be just as hard as any other workout.
I’ve already released a workout plan for using just your body weight with no equipment at all, but if you thought that was interesting, then give this workout a go…you’ll be surprised!
Housekeeping
A few quick reminders before we begin:
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The TRX Setup
It goes without saying that you should warm up sensibly before beginning this particular TRX session. As I have previously stated in other newsletters in this series, there need to be two components:
Something to raise the heart rate above resting level for at least 2-5 minutes. E.g. - Treadmill walking, cycling.
Some form of activation: Band work or bodyweight exercises, for example.
With regards to the workout itself…
It consists of two mini-circuits. There is a good reason for this. In both circuits, the length of the TRX straps does not need to be changed between exercises. This saves time, keeps the heart rate high, and makes the session harder, as there is no uneccessary rest between exercises.
If you don’t know how to adjust the length of the straps/handles, there are plenty of videos online - just give it a quick search and you should be flooded with tutorials. I’ve also put a nice picture below which should help.
For the purpose of this workout, you’ll need to have the straps at either mid-length (circuit 1) or mid-calf (circuit 2). For most people, mid length will refer to the point where the handles, when hanging from the anchor, are at knee-level. There are mid-length marks on the straps to help guide you, too. As the name suggests, mid-calf is slightly lower, with these handles reaching half way down your calf when resting.
Circuit 1 - TRX at mid-length
Perform the following exercises in order, taking a maximum of 30s to rest after each exercise is complete. At the end of the circuit, you can rest for 2 minutes. Try to complete this circuit 3 times in total. If this isn’t challenging enough for you, you can either slow the movement down (we’re talking 6s per rep), or, you can lengthen the straps if suitable. As always, if the GIFs aren’t working, open this newsletter in the Substack app.
Top left: Reverse lunge into knee drive x 10-12 reps per leg. DO NOT alternate legs - we want to overload one leg before swapping to the other.
Top middle: Chest press x 15 reps.
Top right: Row x 15 reps
Bottom left: Pistol squat x10-12 reps per leg. DO NOT alternate legs - we want to overload one leg before swapping to the other.
Bottom middle: Tricep press x 15 reps.
Bottom right: Standard squat x 15 reps.
Circuit 2 - TRX at mid-calf
Although there are half the number of exercises in this circuit compared to the first one, this is far from half as difficult! Perform each of these exercises as many times as you can, until you reach failure. Ensure to alternate legs on the climbers!
If you can’t perform any repetitions of a certain exercise, then simply hold a plank on your hands, with feet in straps, until failure. As before, perform the entire circuit 3 times in total, resting for 30s between exercises, and up to 2 minutes between circuits. This is an arm and core buster, and designed to be very difficult, so don’t worry if this is too advanced for you at this stage - you can always build up to this!
Give it a go and let me know!
This particular session is one that I myself default to when I’m looking for a challenge. If you have any feedback or would like particular information regarding technique, or how to make any exercise harder or easier, then tap the button below to send me a message or leave a comment. I’ll get back to you ASAP!
Knowing that the weight you are supporting and strengthening with is your own, and not an external metal apparatus can be enlightening to the mind as well as to the body. TRX is fun and more than worth the effort to learn.