SUSPENSION TRAINING 101

DEREK 'D-ROCK' PERUO

For Straight to the Bar

straighttothebar.com

S T R A I G H T T O T H E B A R G U I D E S

S t r a i g h t t o t h e B a r • s t r a i g h t t o t h e b a r. c o m / g u i d e s

Table of Contents

Foreword! 1

Introduction! 1

What’s It All About? ! 2

What is TRX?! 2

So Why Would I Use It?! 2

How Do I Use It? ! 3

Example Program! 5

A Weekly Routine! 5

Wrap-Up! 5

Bibliography! 6

Further Reading! 7

Equipment Discussed! 8

About the Author! 9

About Straight to the Bar! 10

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ForewordI’m a huge fan of suspension training (particularly when travelling) and this ebook by Derek Peruo will explain exactly why. It’s an incredibly powerful approach.

Before we begin, a quick note : parts of this ebook appeared in the form of the article Suspension Training 101 on Straight to the Bar. This ebook contains an updated version of the article, as well as incorporating feedback from the original piece.

Sit back, relax and enjoy. Over to Derek.

Scott Andrew Bird

straighttothebar.com

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Introduction

If you're not using suspension straps in your training program, you should be. The portability and functionality of a suspension strap makes it ideal for home gyms and training while on the road. While there are numerous versions of the suspension strap, the most popular and well known is the TRX Pro from Fitness Anywhere. Setting up the TRX is super easy, and its versatility is limitless. This article will break down the basics of setting up the TRX suspension trainer, and will walk you through some basic exercises you can perform with the equipment.

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What’s It All About?What is TRX?

There are several different kinds of suspension trainers, but none have as large a mainstream following as TRX, which was originally developed by Randy Hetrick, a former U.S. Navy SEAL. Hetrick designed the TRX as a mobile training platform for soldiers on the front lines. The light-weight design made it easy to transport, set-up, and break-down, so it could be taken practically anywhere soldiers were stationed.

Many commercial gyms now have one or two of these yellow TRX straps for their staff to use with clients. Chances are, if your gym doesn't have one, they will soon. Of course, if your gym doesn't have a set of straps, you can always bring your own and freak people out with your mad skills!

So Why Would I Use It?

The TRX (or any suspension trainer for that matter) is designed as a stand-alone piece of workout equipment. You shouldn't need anything beyond the straps and a solid anchor point about 7 feet off the ground (squat racks, door jams and tree limbs all work great for this). By adjusting sets, reps, tempo, range of motion and rest periods, you can design a program to train every facet of physical fitness. Endurance, strength, power and flexibility can all be developed using suspension straps.

Beyond portability, suspension straps also allows you to quickly adjust the difficulty of each exercise simply by changing the angle of your body in relation to the anchor point. If an exercise is too challenging, move your center of gravity closer to the anchor point and make your base of support wider ("feet apart"). If an exercise is too easy, move your center of gravity away from the anchor point, and make your base of support smaller ("feet together").

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How Do I Use It?

Setting up the TRX is stupid simple: Just wrap it around any solid, stable object above your head. There are fancy, specially designed anchor points to do this, but I recommend just using one of the exposed beams in your basement or garage. Once you find an anchor point, drape the main strap over the object and latch the suspension trainer to itself. Do NOT attach the suspension trainer to your anchor point using the carabiner; the equipment is not designed to work that way. If you attach it correctly, the straps will look something like the picture at left.

Once your anchor point is secure, use the adjustment tabs and cam buckles to increase and decrease the length of the straps according to your needs. Always keep the handles centered on the main loop, and never let the handles slide back and forth in the main loop while supporting weight: This causes friction and will degrade the equipment.

There are hundreds of exercises you can do with suspension straps, including stretches and stability drills. Don't be afraid to experiment and get creative. Check out Mike Scialabba's article for a video demo of some of the movements discussed.

Squat / Pistol

Keep your hips back (like you’re sitting into a chair) and really pop them forward on the way up. Just remember that this movement can cause more shear force on the knees than a traditional squat due to increased quadriceps activation. Make damn sure you're activating your glutes, and limit the range of motion if you have knee trouble.

Glute Bridge

A fantastic alternative to the squat or pistol, glute bridging eliminates most (if not all) quadriceps activation. The glute bridge requires a high degree of stability through the core, especially if you're doing a single-leg variation. Place a resistance band around your knees (and keep it taught) if you find your hamstrings fire more than your glutes during the movement.

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Leg Curl

This is similar to the leg curl performed with a stability ball, and should activate the knee flexors. Keep your glutes tight (think about squeezing a pencil between your butt cheeks) to maintain the proper straight line between your shoulders, hips and knees at all times.

Triple Extension / Sprint

Every sport requires its athletes to extend fully at the hips, knees and ankles simultaneously. This move is called the triple extension, and is the foundation for effective running, throwing and jumping. Oftentimes, olympic-style lifts are used to train this movement pattern; but the variations I demonstrate in the video will do the same thing. Focus on minimizing ground contact time and getting your knees to your chest as quickly as possible between repetitions.

Plank / Pike / Mountain Climber / Knee Tuck

It's core work. It's good for you. Do it.

Push-up

This is my personal favorite. It activates all those little tiny stabilizer muscles you forgot about, and will humble even the biggest guys. Maintain proper push-up form throughout the movement.

Row / 1-Arm Row

I cannot stress enough the importance of squeezing your shoulder blades together during these movements (squeeze that pencil again)! It's very easy to cheat and use your biceps to pull yourself up, but that will just be counterproductive to what we're trying to accomplish here. Each repetition should initiate low between the shoulder blades. "Start low, then go." Think about keeping your shoulders far away from your ears if you’re having trouble activating the correct muscle groups.

Dips

These might be even more demanding than the push-ups. I recommend them highly.

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Example ProgramA Weekly Routine

Suspension training can be easily incorporated into any training routine. Below is an example program designed to increase size and strength. Notice how the main lift in each workout is still a free weight exercise, followed by several auxiliary lifts using the TRX and bodyweight.

Day 1 - Upper Body

A1. Barbell Overhead Press — 4 Sets x 8 Reps

A2. Neutral Grip Pull-ups — 4 x 8

B1. Dumbbell Chest Press — 4 x 8

B2. TRX Inverted Row — 4 x 8

C1. One-Arm Sled Row — 3 x 10 per side

C2. One-Arm Pushup — 3 x 10 per side

Day 2 - Lower Body

A1. Back Squat — 4 Sets x 8 Reps

A2. TRX Hamstring Curl — 4 x 8

B1. Trap Bar Deadlift — 4 x 8

B2. TRX Pistol — 4 x 8 per side

C1. Prowler Drive — 3 x 20 meters

C2. Ab Rollouts — 3 x 8

Day 3 - Off

Day 4 - Upper Body

A1. Incline Dumbbell Chest Press — 4 Sets x 8 Reps

A2. Seated Cable Row — 4 x 8

B1. TRX Dips — 4 x 8

B2. One-Arm Dumbbell Overhead Press — 4 x 8 per side

C1. TRX One-Arm Row — 3 x 10 per side

C2. One-Arm Pushup — 3 x 10 per side

Day 5 - Lower Body

A1. Romanian Deadlift — 4 Sets x 8 Reps

A2. Rear Food Elevated TRX Split Squat — 4 x 8 per side

B1. Bear Hug Sandbag Squat — 4 x 8!

B2. Glute-Ham Raise — 4 x 8

C1. Prowler Drive — 3 x 20 meters

C2. Ab Rollouts — 3 x 8

Day 6 and 7 - Off

Wrap-Up

Suspension trainers are remarkable tools, and they make a great addition to any training space. Before you drop the cash specifically for a TRX suspension trainer, shop around and find the version you like best (see the "Equipment Discussed" section below for some other options). Each style has its pros and cons, and one type may work better for your needs than another. You might even consider building your own straps from rock climbing gear or home improvement supplies. Check out the links below for advice and ideas. Whatever you do, go out there and get it done!

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Bibliography

Switch Things Up With Suspension Training. Mike Scialabba, September 2010.

http://www.wannabebig.com/training/switch-things-up-with-suspension-training/

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Further Reading

Suspension Training 101. Derek Peruo, September 2010.

http://straighttothebar.com/articles/2010/09/suspension_training_101/

StraightToTheBar.com DIY Articles

http://straighttothebar.com/articles/diy/

StraightToTheBar.com DIY Forums

http://straighttothebar.com/forums/forumdisplay.php?17-DIY

BeastSkills.com

http://beastskills.com/tutorials

CrossFit Journal

http://journal.crossfit.com/gymnasticstumbling/

GymnasticBodies.com

http://gymnasticbodies.com

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Equipment Discussed

A) TRX Suspension Training Pro Pack

B) Blast Straps (EliteFTS)

C) Elite Rings (Power Athletes, LLC)

D) Bandit's Loop (Art of Strength, Inc)

E) Jungle Gym (Perform Better)

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About the AuthorDerek ‘D-Rock’ Peruo has been called “a fantastic cheerleader for weight loss.”He takes an active role in the lives of his clients, and believes in the power of fitness to prevent illness, improve physique, and extend life.

Derek is certified by the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA). He has consulted for Men’s Fitness magazine, and has been featured on websites like LiveStrong.com, eHow.com, Straight to the Bar, and The Fat Girl’s Guide to Living.

Derek takes pride in designing unique strength and conditioning programs for the specific goals and abilities of his clients. As one client put it, “He quickly identified my weaknesses, personalized a routine and made me stronger in ways I didn’t expect.”

Derek has been overweight his entire life. In 2006, he successfully lost 95 lbs through a lot of hard work and a proper eating plan. He now looks and feels a whole lot better. bodybydrock.com

!

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About Straight to the BarStraight to the Bar is the online home of serious fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

Whether you’re a Strength Athlete, Performing Strongman, Strength Coach, Personal Trainer or just someone who enjoys picking up insanely heavy objects; come and join us at straighttothebar.com.

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