The easiest way to use TRX for improving cardio is to do HIIT (High Intensity Interval Training). This routine is best for people who are already familiar with the exercises. The standing exercises can be done with jumping or without. Also helps to know other exercises that can be used as alternatives. Especially during the second and third round for the exercises on the floor. By the third round, I don't want to take the effort to get down and put my feet in the straps.
The single-leg Burpie is really hard to get set up quickly. I opt to just do regular Burpies without the TRX.
This sequence of ten exercises involve using the TRX while on the floor, preferably with a mat. All of them are geared to strengthening core muscles. The goal is to develop enough core strength to be able to do a suspended TRX plank for a minute or more. A strong core is key for skiing at any level. Also turns out to be useful when getting to your favorite ski area is more than
A few of the exercises remind me of Pilates. Being able to use the TRX straps to help stabilize is similar to the advantage of doing deep squats with TRX. Even though I now can do deep squats without TRX, I much prefer doing them with the TRX. Net result is that I do more squats and more often because I invested in a TRX after learning how to do some exercises with good form working with my personal trainer.
TRX Core - Abdominal Exercises for Everyone, 14 min
One of the advantages owning a TRX is that it can be set up in a variety of places. With the appropriate accessory it's easy to find good places indoors or outdoors to set up a TRX.
I use mine mainly with the door anchor in my basement. I have brought it along on driving trips and to use in a few hotel rooms or hotel/resort fitness center. It's better if the door opens away from the side you are exercising on. Then the door frame is extra support and the door cannot open accidentally. However, if that's not an open then putting the Door Anchor near the hinge is pretty safe.
Using a TRX outdoors is great when the weather is nice. Also easier to do with friends when you have a a place to meet where it's easy to set up 3-4 TRX straps a reasonable distance apart. Click on the link and scroll down on the webpage below to see a few creative outdoor locations for TRX when traveling in Paris.
This 12-min TRX HIIT workout is pretty advanced. Meaning it's better for someone who already has a fairly strong upper body. By the time my personal trainer introduced this routine, I'd been working with her and the TRX for over five years. Of course, the advantage of using TRX is that it's possible to start at an easier level and increase the amount of body weight being applied as strength increases simply by placing the feet a slightly different distance from the anchor point.
There are 12 exercises, each done for 45 seconds, with 15 second rest periods The video provides timing for three sets, but I normally just do one set and then move on to different exercises. Keeps me from getting bored.
36 Minute TRX Full Body Workout #9, 45 min (12 x 3)
https://youtu.be/4_ntfCMCRFI
Face anchor, 2 straps: squat, or squat with arm raise, or squat jump; can mix
Feet in straps, chest towards mat: body saw, or crunch, or alternate
Heels in straps, back towards mat: pull thru
Face anchor, 1 strap: single arm row
Face anchor, 1 strap: single arm row, other arm
Face anchor, 2 straps: single leg squat
Face anchor, 2 straps: single leg squat, other leg
Face anchor, 1 strap: torso rotation, both hands on handle
Away from anchor, 1 strap: single arm push up
Away from anchor, 1 strap: single arm push up, other arm
Face sideways, 1 strap: hip drop, foot closer to anchor in front
Face sideways, 1 strap: hip drop, foot closer to anchor in front, other side
Using TRX as part of knee rehab is how I got started. I learned how to use TRX working with a personal trainer who had experience using the TRX with seniors. She and I learned together about which exercises were most relevant for strengthening the muscles that help support knees.
The first part of the second video shows how the TRX can be used during a physical therapy session after knee surgery. The last two videos are examples of physical therapy for a young athlete recovering from knee surgery, most commonly ACL reconstruction.
TRX Training Knee Reconstruction Surgery Physical Therapy
https://youtu.be/GytYWmRczFQ, 15 min, TRX in first 6 min
TRX Training: Knee Rehab Phase 1
https://youtu.be/AFJofGKbjyM, 5 min
TRX Training: Knee Rehab Phase 2
https://youtu.be/0mcnrJcSqJk, 6 min
The variety of exercises and stretches with TRX is one of the advantages of using it. Another is that almost every TRX exercise helps build core strength. Here are a few ways to use TRX for a HIIT workout in ten minutes or so. The second video includes a warm up sequence using the TRX, as well as a cool down sequence. The third video is a quick look at other exercise possibilities to include in a TRX HIIT routine doing six exercises for 1-minute each.
I learned the first sequence with the help of my personal trainer. We modified a few of the exercises the first few times. Partially so I would not over do it because I had not been doing much cardio endurance work at the time. But mostly to minimize the amount of jumping that I tend to avoid because of being ACL-deficient in one knee. I can jump easily, but see little reason to do it just to increase cardio when there are other approaches that work as well.
It took me a while to decide I liked using a TRX as I was finishing up knee rehab in 2012. I was introduced to the TRX by an older personal trainer (over 50) who has a special interest in working with seniors at all fitness levels. When the TRX was invented, the target market was athletic people who wanted to be as strong as the Navy Seal inventor. However, it didn't take long for trainers to discover that the TRX is great for seniors too. One of the first videos I found showed an 80-something grandmother in the UK doing TRX exercises.
This article from 2018 covers ten TRX exercises for people getting started. I like it because there are video clips and written descriptions.
The first two videos below from 2018 cover a few basic exercises that demonstrate the versatility of using body weight and the TRX. Before you watch the second one, guess the age of the woman being taught. Notice how the trainer suggests small adjustments to help Melva to have the best form possible.
The last video shows a few basic exercises being done by a senior for knee rehab. Most likely a knee replacement. I did the same type of exercises after knee rehab after an ACL injury (not skiing).
A cool down with assorted stretches usually takes about 10 min. Here is a video of a routine that covers every part of the body with explanations of each stretch including how to breath. For some reason, I find getting the breathing in sync is the hardest part when learning a new stretch.
One of the features I really like about using the TRX is that I can easily do all-purpose stretches. Meaning that the stretch is helpful for several different parts of the body at the same time.
Each these videos cover three stretches, the first involves the upper body, the second is for the lower body. The third upper body stretch is one I've been doing for quite a while after getting started on the TRX with the help of my personal trainer. It feels really good. Have also done the "Figure Four" stretch for lower body, but not until about a year after knee rehab.
Balance training is a critical component for skiers. The TRX is good for working on core strength. Pretty effective when the two are combined. I have done most of the exercises in the video but adding the BOSU would certainly make them more difficult.
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!
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.
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
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.
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.
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.
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.
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.
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.
When I joined a gym soon after completing physical therapy for a knee injury, one of the classes I liked was mat Pilates. Afterwards I started using the TRX with a personal trainer, and eventually bought a TRX for use at home. Recently my trainer had me try some Pilates-inspired exercises using the TRX. Haven't decided yet if I like the combination or not. Take a look at the videos and see what you think. Note that Pilates draws from dance, so doing exercises without shoes to allow toes to be pointed is standard.
TRX Pilates Integration
a short introduction that includes basic exercises demonstrated by seniors
Three Pilates - three exercises demonstrated by a strong TRX trainer
link below is for a webpage with video and text descriptions by a TRX trainer
Since the TRX has been around for a while, there are a lot of sources around on the Web. Found a website with a list of 10 exercises that are considered advanced. There are diagrams and/or videos included.
Except for the frog kick and hanging dip, my personal trainer incorporated all of the others into a TRX workout at some point. We took it easy for my first year using the TRX because I was rehabbing a knee (not a skiing injury). I do the suspended lunge more often since it's very good for ski conditioning. I like doing that exercise with someone around to help get into position safely.
Lower Body and Core TRX frog kick TRX suspended lunge TRX pendulum
After being introduced to the TRX suspension system by my personal trainer while rehabbing a knee a few years ago, it's become something I use with her, at home, and on trips when I drive from home.
Here's an example of harder exercises directly related to skiing that can be done with the TRX, outdoors or indoors.
There are text descriptions for the following. It's easy to find free videos of the individual exercises on YouTube.
Hamstring Curl
Side Plank
Inverted Row (w/ hinge)
Lunge
Skaters
Squat Jump
The article includes the following about hamstrings:
"The hamstrings are crucial in supporting the knee joint from the back side and act as primary restraints for anterior translation of the tibia on the femur (which happens when skiers get in the "back seat," often resulting in ACL tears. Translation:Hammies stop your bones from slipping around, which stops you from wrecking your ACL."
I was using the TRX for hamstrings from the very beginning. Strong hamstrings are important in general, but especially important when it comes to avoiding knee injuries. This fall was the third pre-season using the TRX. The hamstring curl, side plank, lunges (back, side) were included in some of my sessions with my personal trainer. I've done those often enough to do them on my own as well. The advantage of learning a new exercise with a personal trainer is that I can be sure my form is correct.
