Vail Daily column: TRX training in a group setting
Living with Vitality
The TRX suspension training system has quickly become one of my favorite pieces of equipment in the gym and one of the most popular across the world. In my previous article, I talked about the benefits of body weight training. TRX training is body weight training on steroids.
When conducting a full functional movement screen isn’t possible — such as in a group class or drop-in training session — the easiest way to diagnose movement dysfunctions and imbalances is to start with basic movement patterns on the TRX. By doing basic movements, such as a row, a squat, a hip hinge and a chest press, I can detect any weak points or asymmetries that need extra attention. I also can progress the workout. Diagnostics in group class settings can be difficult, but by starting with foundational movements, I can properly progress (or regress) each exercise for each person in the group.
TRX training provides athletes with the ability to change the angle of their body to make each exercise harder or easier. Not only is the TRX a great tool to challenge athletes, but it is also a great tool to take pressure off of joints and allow athletes who are rehabbing to perform pain-free movements with full range of motion. Many high-level athletes believe in the benefits of TRX suspension training and the stability and mobility they gain through their core and joints. In a recent article published in the July issue of Sports Illustrated, future NFL Hall of Fame quarterback Drew Brees and trainer Todd Durkin discuss how they use TRX training to create stability and mobility in joints for more functionality on the field. For somebody like Brees, at age 35, stability and mobility are the keys to longevity.
Using the TRX in a group setting makes it easy to get clients in and out of exercises quickly and efficiently, and it is effective in using available space.
The TRX Suspension Trainer looks like a simple piece of equipment, and it is in a sense, but it can be difficult to perform even basic movements without the proper guidance and education. While most people think they can just “figure it out,” I like to help people understand how to properly set up and use the TRX. I educate people on proper strap length and body position for the variety of full body exercises that can be performed, as that definitely influences strength, stability and mobility gains.
While I always recommend foam rolling, cold plunge, stretching, massage and yoga, the TRX also can aid in the recovery process. An entire recovery protocol for the TRX has been developed and is constantly evolving. After performing a TRX workout, you can stay with the same piece of equipment to start the recovery process by performing a full body stretch routine. After performing the stretch routine on the TRX, I highly advise use of a foam roller for “rolling out” the entire body, focusing on the painful locations in the fascia. Another important aspect of recovery is nutrition. Post workout, it is beneficial to return healthy proteins, carbs and fats to your system. You should also drink a good amount of water — 8 ounces for every pound lost during a workout.
At the Vail Vitality Center, our four-step programming is designed to deliver a personalized experience that enhances your lifestyle. For information visit http://www.vail vitalitycenter.com or call 970-476-7960.
Blake Gould is a Vail Vitality Center professional trainer and rehabilitation specialist. He received a degree in sports/exercise science from Briar Cliff University in Sioux City, Iowa, with a minor in psychology. Email comments about this column to firstname.lastname@example.org.