Suspension Training® for Larger Athletes
By Bryan D. Doo, MA, NASM CSCS
I’m constantly in search of the most effective ways to challenge my athletes so they can reach their physical potential and meet the demands of their various sports. One of the challenges I face is with the overall size of today’s athlete, which brings into play the challenges of various limb and torso lengths. I’ve been using the TRX® Suspension Trainer™ to leverage the weight and size of my athletes and vary their levels of exertion with simple position changes. Bodyweight based exercises are the foundation of all my programs and can be just as challenging as any other type of exercise due to the multiple variables the TRX delivers (i.e. instability, varied center of gravity and unilateral or bilateral movements). The Suspension Training exercises below are great choices for athletes who need to open up their hips and build core strength.
TRX Low Row
Start Position: Stand facing the anchor point with the TRX shortened. Hold both handles and extend your arms with your shoulders relaxed and tension in the straps. Walk your feet toward the center point and find the appropriate angle for resistance.
Movement: Without shrugging your shoulders, start to pull your chest toward the center point using your upper back, shoulders and arms. Pause at the top (this will vary due to the athlete’s flexibility) and then slowly lower back to the original position. Always maintain tension in the TRX straps.
TRX Push-up
Start Position: Adjust the TRX so the foot cradles are eight to 12 inches off the ground. Assume a prone plank position with your feet in the foot cradles and your hands underneath your shoulders.
Movement: Slowly lower your chest toward the ground by bending your elbows. Make sure your elbows remain next to your body throughout the movement and maintain body alignment by engaging your abdominals. When you reach the bottom of the position, start to push back up toward the top.
TRX Overhead Squat
Start Position: Stand facing the anchor point with the TRX at mid length. Hold both handles and extend your arms over your head with your shoulders relaxed and tension in the TRX straps.
Movement: Drop tailbone toward heels, pushing your hips back and keeping your knees over your ankles. Try to reach 90 degrees with your knees (this will vary due to the athlete’s flexibility). On the way back up, maintain an upright posture and keep tension in the TRX straps.
TRX Lunge
Start Position: Adjust the TRX so the foot cradles are eight to 12 inches off the ground, and put the TRX into single handle mode. Stand facing away from the anchor point. Place one foot into the cradles and position the other foot out in front of your body with your knee over your heel.
Movement: Start to lower by bending the front knee, keeping your weight in your front heel and mid foot. Your back leg can bend while you drive your foot backwards. Maintain an upright posture and engage your abdominals. Once you reach the bottom of the lunge position, squeeze your back knee toward your front leg and drive off of your front heel and mid foot.
TRX Hamstring Curl
Start Position: Adjust the TRX so the foot cradles are eight to 12 inches off the ground. Lie down in a supine position with your heels in the foot cradles and your back flat on the ground.
Movement: Flex your toes toward your shins and start to drive your hips up. Your shoulders should remain on the ground. Drive your heels into the cradles and back toward your butt. Pause at the top and maintain body alignment by engaging your abdominals. Keeping your hips high, start to slowly extend your legs. Perform the movement in a controlled manner while maintaining tension in the TRX straps.
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