TRX for core strengthening, plank variations and more

While almost any exercise using the TRX is good for strengthening the core, there are many ways to focus on core muscles.

The plank is accepted as a basic exercise for building core strength.  There are many possible variations of a plank.  Not surprisingly, there are TRX plank variations as well.  The seventh variation on the following webpage is not one I'll ever try.  It's a handstand with one foot in the TRX!

7 TRX Plank Variations

TRX rotational ward
TRX plank
TRX side plank
TRX 1-arm plank
TRX forearm plank
TRX single leg plank
http://www.acefitness.org/blog/5693/7-trx-plank-variations-for-a-stronger-core

For those familiar with TRX exercises, this webpage is a nice summary of core exercises.  If you don't know an exercise, finding a video on YouTube is fairly easy when you know the name.

20 TRX Core Exercises

Overhead back extension

Hip drop

Torso rotation

Kneeling roll-out

Kneeling oblique roll-out

Standing roll-out

Overhead squat

Assisted sit-up

Resisted single-leg raise

V-Up - heels in cradles

Suspended plank (elbows or hands)

Crunch (elbows or hands)

Oblique crunch

Mountain climbers

Pike

Pendulum

Body saw (elbows or hands)

Side plank (on elbow, with or without arm assist)

Side plank with hip drops

Side plank with reach-through

http://www.cyberpt.com/documents/CORE%20EXERCISES.pdf

Getting started with knee strengthening exercises

What can you do to strengthen your knees?  What if you aren't up for doing lunges and squats quite yet?  Here is a video to get you started.  The target audience is anyone over 50 who is feeling a little unstable or occasionally experiences knee pain.  I recognized the first exercise from knee rehab.  I learned it during my first physical therapy session.

There are three exercises done on the floor and two standing exercises.  To do all the exercises, you need a foam roller or a mid-size ball, and a stability ball.

Keeping knees happy, importance of strong hamstrings

When it comes to supporting knees, hamstrings are more important than quads.  This video by Dr. Megan Hersh answers the question "What does asking and squatting have to do with knees?"  She holds a doctorate in physical therapy and was a competitive ski racer through college.  At the end of the video, Dr. Megan shows her first ski instructor (in PA) a couple exercises to help his hamstrings.  Her guest is a long time skier and coach.  He was over 75 when they filmed at Vail in 2015.

Below what she says about squats.  Highly recommend reading all her comments posted on YouTube with the video.

"If done properly, squatting can actually have the reverse affect on the knees from its rumored "being bad for the knees". Practicing proper slow and controlled squats can help train and strengthen the muscles used during the squatting nature of skiing. EMG studies show the majority of the prime mover muscles used in skiing actions contract eccentrically, just as they do in the lowering of a squat. Also, since the hip angle generally does not have significant change during a turn in skiing, the rate or speed of contraction during skiing is relatively slow.

This being said, the type of training that you should do to get ready to hit the slopes should involve predominately lower body exercises with a large eccentric bias and a relatively slow rate of contraction. This means that you should do the exercises slowly in a controlled fashion concentrating on technique to maximize the benefits of the exercise and transfer to skiing performance."

TRX knee rehab at any age

I started using the TRX when I was finishing up knee rehab (no surgery).  I was over 55 and missing an ACL.  The goal was to strengthen my legs in order to continue skiing at an advanced level.   I was lucky to find an older personal trainer.  She wasn't a skier but was willing to research and learn what exercises are most useful for skiing.  She liked the TRX so I was willing to give it a try.

As I research the TRX, I found this video of an older man using the TRX for knee rehab.  Later on, it became obvious that the TRX is very useful for full-body workouts that improve core strength, balance, and flexibility, which are all important for skiers of all ages.  For an introduction to basic TRX exercises for ski conditioning: TRX ski conditioning focus .

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These two videos are of a college athlete working towards full recovery after knee surgery.  It's interesting to see how the TRX can be used even in the early non-weight bearing phase immediately after surgery.

TRX for hips

As I improved as an advanced skier, ankles and hips became more important.  I knew about the importance of working hip adductors and abductors, but hadn't thought about hip flexibility.  My PSIA Level 3 instructor at Alta made a point to emphasize hip flexibility.

Each sequence includes three exercises.  They were part of a weekly series by TRX.

Ankle: cossack, bottom up squat, squat jump

Hips: cossack, hip swings, crossing step side lunge

Hips: hip pull, crossing balance lunge, surfer

A few TRX lunges

The lunge is often part a ski conditioning workout to strengthen legs.  One reason is that lunges strengthen hamstrings, which provide important support for knees.  Having strong hamstring is especially important for people who are missing an ACL.

Here are a few TRX lunges.  When I started knee rehab several years ago (not a skiing injury), I was not that good at lunges.  I found that doing them with the TRX provided just enough extra support that I was more comfortable going deeper on a lunge.  Definitely appreciated the TRX when starting side lunges.  When my personal trainer introduced the suspended lunge, I was happy to find that I was strong enough for such a 1-leg exercise.

The link below goes to a webpage with a video of four types of TRX lunges:
TRX Lunges: side, back, balance, crossing balance

TRX crossing balance lunge

TRX suspended lunge

Warm up before a workout or ski day

One of the advantages of working with my personal trainer is that she figures out some warm up exercises before I start doing the real work.  Below are a couple examples of warm up sequences.

Ski Day warm up, 5-10 min, using a resistance band

It happens that these videos were not created by Americans.  The first is from Australia and the second is from a fitness company in London.  I've come across a lot of good ski conditioning videos from Australia.  The first video is from a ski workout webpage that geared more for younger skiers who are hard chargers.

Ski Workout - Fitness for Snow

The tips for preparing for a big ski trip include comments about ski lessons as well as getting enough sleep.  A bit different approach than Americans who give advice how to prepare for a ski vacation.

TIPS TO GET YOU READY FOR YOUR SKI TRIP

1. Start your ski fitness program at least six to eight weeks before your trip.  Target ski-specific muscles. Make sure you get a program that really works the thighs, butt, and core stabilisers. The legs will predominantly be working eccentrically throughout skiing to maintain your squat position and stabilise throughout uneven terrain, so ensure your training incorporates eccentric leg extensor exercises.

1. Keep up the ski lessons on the snow to ensure correct technique.
2. Warm up with some easy runs and stretches before challenging yourself further when out on the slopes.
3. Allow time for rest and refuelling. Schedule in regular drink (high quality water) and food breaks. Watch the quality of food on the mountain. You may want to travel with home-prepared snacks.
4. Keep in mind that although the slopes are enticingly less crowded at the end of the day, fatigue can set in and cause some grief. Monitor your energy levels and focus on maintaining good technique.
5. Aim for 8 hours sleep each night, which is actually hard not to do since you’ll be quite exhausted from a day’s skiing, and avoid late nights of drinking. Becoming intoxicated hammers your neuromuscular system which will not be in the best shape to provide adequate support the following day and your ski trip could turn fairly expensive medically!
6. Find good quality and correctly fitting boots, skis, bindings and consider clothing that breathes, conserves heat or cools by evaporation.
7. Have fun!

FreeMotion machines for strength training

When I changed fitness centers a couple years ago, a bonus was that the new one has FreeMotion machines.  Although the main reason for the change is that the new one is only a mile from my house.  It was completed a year after I first started looking for a place to work out that had machines and fitness classes.

I haven't used the FreeMotion machines that often yet, but like the concept.  Appreciate being able to do variations even on the machines that are focused on one muscle group.  Also like being able to do single leg/arm exercises easily.  Some exercises are much more similar to TRX versions than what's available on traditional strength training machines.  The advantage over the TRX is the ability to move beyond body weight when ready.

Using FreeMotion for back muscles

FreeMotion Squat - a training video for personal trainers

Overview of the FreeMotion concept - a marketing video

Ski conditioning 20-min workout with kettle bells, TRX

This is an example of an intense 20 min workout.  Not sure I would ever do the entire workout, which includes 3 reps for each series.  Might do 2 reps though.  More interested in the components selected.  Starts with strength work with kettle bells, then a few TRX exercises, then a leg blaster series of squats and lunges (25, 25, 25, 25).  I remember doing the leg blaster for a few weeks with the TRX with my personal trainer a couple years ago.

Progressive approach to pistol squats

The pistol squat is a single leg exercise that builds leg strength and improves ankle flexibility, which is helpful once someone is past the beginner stage on skis.  This is one of those exercises where it's important to do a progression to build up to the final version.  Below are several progression ideas.

1-min Introduction to Pistol Squat Progression

Progression in a fitness center

Working from the bottom up is another approach that may be good for people who need to work on ankle and hip flexibility.  Click on the link for a detailed explanation and videos.

Pistol Squat Tutorial

The following progression for a modified pistol squat is based on working next to a counter top.

• With a hand on the counter top, go 1/4 of the way down on one leg and hold for 10 seconds.  Use the arm and both legs to return to standing.  As you get stronger, go down lower and hold. 
• Next work on eccentric muscle.  Go as slow as you can to the end of your range and hold.  Stand up using the arm and both legs.
• After mastering a slow descent and the hold, use the bent leg to power up to a standing position.  Use the arm as needed.
• The last step for the modified pistol squat is to take the hand off the counter top.

The TRX can be useful for developing proper form for pistol squats.  In general, the extra support from the TRX makes it easier to do deeper squats of any kind.

TRX for core strength

The TRX makes it easy to build core strength.  The 2-min videos below show a few of the exercises that my personal trainer introduced after about a year.  To start with, I could do about five Atomic Pushups.  Note that at that time I was able to do 10-15 regular pushups.  Worked up to 12 Atomic Pushups during pre-season ski conditioning.

TRX with a ski conditioning focus

When I first started using the TRX, it was fall.  I was most interested in exercises that were directly related to ski conditioning.  There are probably thousands of videos online involving the TRX.  These are a few that helped me get a feel for the advantages of using a TRX.  Ski conditioning should include working on strength, flexibility, balance, power, and cardio.  With the TRX, it's easy to do exercises that cover more than one aspect at the same time.

The first video is how the TRX is usually set up in a gym.  The other two show how the TRX can be used with the door anchor.

Examples of squats, lunges, adding power

Strengthening hamstrings

Learning or improving squats