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To get the most out of your triathlon training it is critical to integrate a program for building functional strength in order to develop a strong core and increase durability. Want to find the perfect strength training plan for your triathlon goals? Take our quick assessment quiz to get a personalized program that enhances your swim, bike and run. Let's take a look at a few ways to integrate the TRX Suspension Trainer into the three events that comprise a triathlon. TAKE OUR TRAINING QUIZ SWIMSwimming is a full body exercise made up of many things. In its simplest form, it includes a reach, pull and rotation. Three TRX exercises that map directly back to the swim include the following: 1. TRX Swimmer Pull (see video)2. TRX Standing Roll Out3. TRX Side Plank BIKEThe bike obviously has a lower body focus. However, there are other things at work. The core, arms, shoulders and back are also engaged and under load. The first exercise below focuses on the core and upper body strength. The second does as well but opens things up in reverse. Three moves that will enhance your bike performance include: 1. TRX Plank (see video)2. TRX Overhead Back Extension3. TRX Hamstring Curl RUNThe run is the last leg of triathlon and where the strength training is most realized as our strength and endurance limits are tested. Three moves that directly correlate to run performance include: 1. TRX Lunge (see video)2. TRX Sprinter Start3. TRX Crossing Balance Lunge If you are looking for a workout to build your durability and keep you strong past the finish line, we recommend the TRX Endurance Athlete Workout. You can also join the TRX Training Club and get hundreds of workouts like the ones above at your disposal. Steve Katai was introduced to the world of triathlon when he won the Degree "Everyman Ironman" contest in 2003. Five months later, he successfully finished the 2003 Ironman Florida race in less than 13 hours. Now a four-time Ironman triathlete and co-author of The Complete Idiot’s Guide to Triathlon Training, Steve continues to share his passion for training in his current position as TRX Education Manager.

We're going to share a secret with you: the fastest way to getting better on your bike is through strength training, not just riding your bike more. The trick is to do the right kind of strength training that will build "trail strength," not just some random "gym strength." If you base your program on increasing body awareness and strength-to-weight ratio, you'll see a marked increase in your ability to muscle up climbs, bomb through rock gardens and basically dominate the trail. Since body weight exercises are the cornerstone for any program of this type, the TRX Suspension Trainer becomes an invaluable asset. Take our quick strength assessment quiz to get mountain biking-specific exercise recommendations tailored to your level. By allowing you to increase the number of exercise options and providing a way to increase the difficulty of those exercises, you have a tool that will allow you to increase trail strength like few others. In the video, James Wilson, owner of MTB Strength Training Systems and strength coach for the Yeti/Fox Racing Shox World Cup Team, shows you three TRX exercises he likes to use with his athletes specifically for their ability to replicate the unique demands of mountain biking. TAKE OUR TRAINING QUIZ   TRX Balance Lunge: By allowing you to turn a lunge into a true unilateral exercise, you are able to work on your standing pedal stroke. When you stand up, you have to stack the core and drive with the hips of the lead leg while minimizing how much you are using the rear leg for balance, which pretty much describes this exercise. "I like to pull the free leg up so that the thigh is parallel with the ground at the top position," says James, "which mimics the pedal stroke even more by adding in the drive-pull action of the legs." TRX Lateral Fallout: Cornering comes down to lateral hip mobility and stability. The better you can slide your hips over, the better you can lean your bike and counterbalance the lean, which is the essence of ripping corners. The TRX Lateral Fallout is one of the best exercises to work on this movement in the gym. Make sure you are really paying attention to the hips driving the movement. Says James, "If your ego gets in the way and you come down too far, you won't see the transfer to the trail. TRX Single Leg Jumps: By using the TRX as a slight assist on your TRX Single Leg Jumps, you allow for more control and you work on the upper body coordination that goes into jumping on your bike. Allowing for a bit more control lets you think more about driving the movement from your hips instead of your quads and lower back ("think butt back on the way down and squeeze your glute on the way up," says James). By timing the extension of your arms on the landing and pulling them in on the way up, you work on the timing needed to pop into a jump instead of pulling up and leaning back. While you may need to progress into some of these exercises, the message remains the same: you can improve your riding skills through proper strength training. The foundation for this is an understanding of the movements behind the skills and how you can improve and strengthen those movements during your workouts. By allowing for unique exercises and progressions, the TRX is a must-have tool for any mountain biker who is serious about riding faster and with more confidence on the trail. James Wilson is the owner of MTB Strength Training Systems, the world's only company dedicated to developing strength and conditioning programs for the unique demands of mountain biking. James owns a training facility in Grand Junction, Colorado and is the strength coach for the Yeti/Fox Racing Shox World Cup Team. Visit his website www.bikejames.com to sign up for the free No Gym, No Problem Bodyweight Workout.

TRX Training Wondering how to find a TRX Trainer or group class near you? If so, click on over to the TRX Directory, plug in your city or ZIP code, and see what’s available. With hundreds of listings for trainers (and some for clubs too), it’s the ideal TRX Training connection whether you’re at home or on the road. Here’s a quick little video above that shows you how it works. If you're just starting out with the TRX Suspension Trainer or Rip Trainer, it's a great way to get some personalized instruction on the exercises and principles. Not sure which TRX movements best match your current fitness level? Take our quick assessment quiz to receive customized exercise recommendations. And you can rest assured that every single trainer in the TRX Directory has been through one of our vigorous all-day professional education courses where they were indoctrinated into the world of TRX, learned the proper cueing for over 70 TRX exercises, and learned how to adapt the exercises to any fitness level. TAKE OUR TRAINING QUIZ Click here to check out the TRX Directory.   Note: If you are looking for a club in your area offering TRX Training and don't find one, please keep coming back as we are adding listings to our database all the time. You can also join our community online at the TRX Training Club:   If you haven't bought a TRX suspension trainer yet, take a look at the gear below to get started: TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW  

Clients come to Coaches for results! They want to lose weight, get stronger, have a great sweat, and let’s be honest, figure out how to use all the cool equipment. The TRX Suspension Trainer has brought people to the TRX Training Center from all over the world, they want a kick ass workout, with some really cool tools, from some kick ass coaches. Our newest tool in the box is the TRX Duo Trainer. The two strap, single anchor point design similar to gymnastic rings meets the functionality of TRX Suspension Training, while expanding the exercise library. Before exploring the features, take our quick equipment quiz for personalized workout recommendations with the Duo Trainer. I am loving the versatility of the Duo Trainer because I can go from pullups, to dips, to atomic pushups, and finish off with some muscle ups in just a few seconds due to the ease of adjustability with the Mobile Grips and Infinity Loops. If I need to make some micro adjustments I've got the versatility of adjustment tabs as well! TAKE OUR TRAINING QUIZ I get a variety of responses, from excitement to pure fear, when I tell them we are using the TRX Duo Trainer. The best part is at the end of class when the responses change to accomplishment and excitement for the next training.  I’ve slowly introduced the TRX Duo Trainer into some TRX Bootcamp classes (A multi station, multi-modality workout) because I can program some simple exercises and free up some room for moves that require a bigger footprint. Here are some of my favorite exercises that you’ll see in my classes at the TRX Training Center, try them on their own, or mix it into your stations based circuits. TRX Duo Trainer Exercises: ●TRX Duo Chest Press ●TRX Duo Rock bottom Push-up ●TRX Duo Dip ●TRX Duo Inverted Row ●TRX Duo Pull-up ●TRX Seated Hang with Leg Raise Want to pair these up in your next TRX Circuit class? Give these combos a try! ● Every Minute On The Minute: (EMOM) - Choose one or cycle between each for 10 minutes: ○5 KB Swings and 10 TRX Duo Chest Press ○5 KB Swings and 5 TRX Duo Rock Bottom Push-ups ○10 KB Swings and 3 TRX Duo Dips ○*Be sure to choose an appropriate weight for the KB and adjust reps to your fitness level. ●Every Minute On The Minute: (EMOM) - Choose one or cycle between each for 10 minutes: ○10 Squat Jumps and 5 TRX Duo Inverted Rows ○10 KB Goblet Squats and 5 TRX Duo Pull-ups ○10 TRX Seated Hang with Leg Raise and 10 cycle jumps ○*Be sure to choose an appropriate weight for the KB and adjust reps to your fitness level. BIO: Miguel Vargas eats, sleeps, and breathes all things TRX. "Straps & Sticks" has become his passion over the past 6 years and has helped him excel in swimming, cycling, and natural bodybuilding. As a TRX Coach, his goal is to deliver exciting, challenging, and safe classes for athletes of all levels. Miguel is also a Senior Course Instructor responsible for delivering the TRX Education Journey to the latest and greatest TRX course attendees.  His passion for coaching comes from his experience of being surrounded by great coaches. Along with coaching, Miguel is the Training and Development Manager at TRX's headquarter office in San Francisco, California.  

Use this four exercise TRX Suspension Training sequence to light up your back, chest, arms and core for a workout that delivers results quickly and efficiently. Want to find the perfect TRX exercises for your strength level? Take our quick assessment quiz to get a personalized home workout plan. The TRX Door Anchor makes it easy to train at home, on the road or anywhere you have a sturdy door. TAKE OUR TRAINING QUIZ Training indoors sometimes means having to work around a small, confined or awkwardly shaped space—the same conditions that inspired TRX founder and CEO Randy Hetrick to produce a version of the training device that would become the TRX Suspension Trainer during his former career as a Navy SEAL. As you’ll see in this video, the TRX makes it easy to select or modify exercises that deliver the results you want in the space you have. This workout features the following four movements: TRX Super Fly TRX Single Arm Chest Press TRX Single Arm Row TRX Power Pull Use these exercises as part of your next TRX Door Anchor workout or run through the sequence for a set number of reps (10 per movement/side) or time (30 seconds per movement/side), and you’ve got a winning upper body workout that will light up your anterior and posterior chains, arms and core. Get your TRX Suspension Trainer.

If you want to get the most out of your training this summer, incorporate this time-efficient and effective workout program into your normal routine 2-3 times a week for four weeks, and you'll feel the difference come June. Want to find the perfect summer training plan for your goals? Take our quick assessment quiz to get a personalized program that fits your schedule. With quick, 30-minute workouts, this program will increase strength, develop your core and reduce the risk of injury, making you fit and ready for cycling, running and swimming this outdoor season. TAKE OUR TRAINING QUIZ This downloadable PDF is easily viewed on portable devices like your smart phone or tablet, so you can take it wherever you train. This program is built around the TRX Core Workout a 30-minute a real time downloadable workout with trainer-quality instructions, purchase it here.

If you thought you needed a dip station at the local park or gym to incorporate this classic body weight exercise into your training, then Fraser Quelch, TRX's Head of Training and Development, would like you to think again. And before diving into dips, take our quick fitness assessment quiz to ensure you're using the right progression for your strength level. TAKE OUR TRAINING QUIZ This video shows an easy way to do dips on the TRX. The TRX Dip builds tremendous triceps and pectoral strength like a normal dip, but it also improves shoulder stability and mobility at the same time. This fundamental move is suitable for all levels of fitness, but as Fraser demonstrates in this video, the TRX Dip can be made more difficult with a few simple adjustments in body position. If you don't have a suspension trainer, pick one up today.   TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW

Here, Jeannie Bassi and Jody Morgan from Beach CrossFit show us how integrating the TRX into a well known CrossFit benchmark workout (“Cindy”) can dramatically enhance the effectiveness of an already grueling routine. * * *   Introducing the TRX to “Cindy” results in additional explosiveness, balance and stability, not to mention the ultimate fight with your “core” or, as CrossFitter's refer to it, “midline stabilization.” When executed with proper and efficient form using the original CrossFit method, this workout attacks you with a challenging met-con and a test in overall strength and muscular endurance. Don't be deceived by the simplicity of the workout. Want to find the perfect TRX/CrossFit hybrid routine for your fitness level? Take our quick assessment quiz to get a personalized training plan that combines both training styles. Needless to say, you'll regret saying that to this TRX/CrossFit workout. TAKE OUR TRAINING QUIZ   In each workout, perform as many rounds as possible (AMRAP) for 20 minutes. CrossFit CindyPull-ups (5 reps)Push-ups (10 reps)Squats (15 reps) TRX CindyTRX Pull-ups (5 reps)TRX Atomic Push-ups (10 reps)TRX Jump Squats (15 reps) The key to success in the TRX Cindy is efficient movements consisting of full ROM, proper form and consistency in body alignment and control, as well as individual modification of the movements to ensure these criteria are being met. Using the TRX and integrating it with CrossFit style workouts and methods will help your body progress to reaching PRs faster, more efficiently and with more consistent form and full ROM. The TRX will help CrossFitters truly feel and understand exactly what midline stabilization is all about and how it will immensely improve overall performance and functionality. This knowledge will ultimately enhance the foundation of any CrossFitter. Jeannie Bassi is a certified CrossFit instructor, fitness professional and TRX instructor. She is the owner and head trainer of Jeannie's Beach CrossFit (jeanniesbeachcrossfit.blogspot.com) located in Virginia Beach, Virginia.

his workout program fuses free weights with TRX metabolic circuits and nutrition. Need a personalized plan? Take our quick assessment quiz. TAKE OUR TRAINING QUIZ Here's how to organize the program: This program is designed as a four day a week strength training program. There are four separate workouts. Two are traditional free weight days divided up into workouts A and B. Two are TRX metabolic circuits divided up into workouts A and B.  You might divide your week up as follows: Day 1 – Strength A Day 2 – TRX A Day 3 – Recovery Day 4 – Strength B Day 5 – TRX B Day 6 – Recovery Day 7 – Recovery The metabolic circuit component of the program is split into two workouts, TRX Metabolic Workout A and B. These were developed by Fraser Quelch and Chris Frankel and are meant to complement each other. Each should be done once per week. The structure of these workouts is clearly outlined in the charts below, and the way they should be executed is clear in the accompanying video in terms of exercise technique, tempo etc. The videos are great to follow along with as they provide a complete, real time circuit that can be repeated as often as necessary to help keep you motivated. TRX Metabolic Workouts     TRX Metabolic Workout A Video   TRX Metabolic Workout B Video The Strength Workouts were developed by Alwyn Cosgrove. They utilize traditional free weight movements as their core. Be aware that any of the strength exercises marked as #a or #b means that these two movements should be performed as a superset with no rest between them. If you have any questions about the exercises included in these workouts, please refer to the video links below that feature John Berardi cranking away at his local gym. Strength Workout A Exercise Library Deadlift Barbell Front Lunge Incline Dumbbell Press Bent Dumbbell Row Swiss Ball Crunch Incline Dumbbell Curl Strength Workout B Exercise Library Squat Dumbbell Step-up Dumbbell Military Press Close Grip Chins Prone Jackknife Triceps Press Are you ready for weeks 3 & 4?