TRX / Suspension training
TRX Suspension Training is gaining popularity, due to its ability to simultaneously challenge multiple parameters of performance.
It is advised that proper supervision by a qualified instructor is needed as precise technique and proper body biomechanics are essential.
It is suggested that the diverse methods of training possible with suspension equipment can provide enhancements in stability, endurance, hypertrophy, strength, power, balance, flexibility and co-ordination within each individual training session. What makes suspension training unique is the proprioceptive feedback and stability enhancement not commonly experienced in more traditional training approaches.
Many of the exercises can be implemented in a compound or multiplanar fashion, promoting multi joint movements and co-ordinated actions. Although challenging for even the experienced athlete, the exercises can be adapted to accommodate novices also by modifying foot position, altering resistance, lever length or base of support thereby reducing demands on joints and core recruitment.
The versatility of this training system lies in the ability to modify an open chain exercise into closed chain. During a standard seated chest press the arms move away from and toward the body during concentric and eccentric phases of the lift making it an open kinetic chain exercise. The pec major does most of the work without significant joint stability requirements at the spine and shoulder. During a suspension push up, the hands remain stationary on the straps as the individual moves the body away from and towards the fixed strap positions; this makes the movement closed chain with stability demands through the shoulders and entire body.
What sets the system apart is, with the added element of suspension, all the exercises become three dimensional, training movements not muscles and whole kinetic chains not segmented areas, making it the complete workout.
As with all functional training, the desired effect is having adjacent muscle groups working together in a synergistic fashion. Another feature is the added core stability, balance and co-ordination demands in almost every exercise – so it’s all core all the time both statically and dynamically. The carry over qualities can make this training method sport specific, rehabilitative