DRILLS TO TRAIN THE UPPER BODY

In every training session we have to take into consideration that training the upper body is as important as training the lower body. If a planning is only focused either in the upper body or the lower body the benefits of training TRX will be decreased.

Taking into account these previous aspects you will see what kind of drills are the most recommendable in case you want to train the upper body .

Then I will show some drills of the upper body divided into different muscles.

The back:

-Row with little inclination

-Row with two hands

-Row with only one hand

-Opening the shoulders without opening very much the elbows

-Row closed

-The “T” one of the most demanding drills. This position consists of starting with the arms outstretched to the front and using the back you have to be able to complete the final position straight and with the arms crossed. During the recovery movement  the elbows can complete a slight flexion.

-The “Y” is very similar to T, but in the final position instead of being with the arms crossed it must be with the arms outstretched and a little bit higher trying to draw a “Y” with the body. During these drills is important to keep the abs very strong because if not lumbar hyperlordosis could apper and it would be extremely harmful for the body.

Pectoral:

-Simple press

-Press with using only the left leg

-Press using only the right leg

-Press with only one arm

Arms:

-Biceps curl

-Curl to the right side

-Curl to the left side

-Triceps press

All these drills are very important but in case you want to to train the upper body. The intensity, speed and number of repetitions can vary depending on the level.

Website:  http://www.trxentrenamiento.com/el-trx/

FUNCTIONAL TRAINING WITH PULLEYS

The most important in order to advance in our trainin sessions is vary them.One of the advantages of functional training is that it has god such a big variety of drills which allow us to work out body. Today, we will be focused in comment you different drills that can be done with a pulley machine.

We start explaininig a variety of one of the most important drills that is for the lower body and it does not mean that you do not work the upper body. The drill we are talking about is “lunge”. To complete it we will situate the pulley in a low position and we will complete the drill without stepping or what  is the same, we will put one leg forward and the other one will be behind this leg. The momement will consist of raising and going down. The knee will be behind two cm from the floor. In this drill, hip and kneee extensors work, producing the concentric phase when you raise and excentric phase when you go down.

Later we will use the row with the pulley with only one hand. The pulley will be situated in the same way that in the previous drill. In this drill people will be situated in a similar position to the lunge. This way it will be very helpful in order not to lose the stabilty, but in this case what will work it will ve the upper body with the traction work where both back muscles and elbow flexors will be trained. In this drill we will beneficiary of the stability work thanks to the core due to an isometric contraction of this zone. The same occurs with the lower body.

The next drill is called “reverse Wood chop” and it is similar to the action of cutting trunks. It is a multi- joint drill in which various body segments participate From a lateral position in a miachine.  All the lower body is worked, from abs to the vertebral column, finishing in the upper body, manily with the elbow flexors.

The third drill is press in pulleys with only one hand. It is fantastic for people that do sports in which they have to fight but it does not mean that everybody can do it. In this drill the pectoral participates a lot as well as the triceps and the deltoid.An isometric work to keep the balance and posture thanks to the column erectors, the abdominal zone and all the lower body.

To finish, we will describe a drill which has got a global character. It consists of completing a squat putting the rope above the head. The rope will be hold standing, going down in order to complete a squat so that later it is possible to complete a concentric contraction of the lower body provoking the lift, one we are standing we will complete a  extension arm above the head. We will always take into consideration the vertebral column position being careful with the lumbar rachis.

DRILLS TO TRAIN THE LOWER BODY

Sometimes people just run and they do not do anything else apart from that. What happens then? At first, they start improving all the times in every single distance but in a certain time they can not ahieve their goals and they start feeling frustrated because of this.

Mixing the gym (TRX) with running is the perfect mixture to strengthen all the muscles which are located in the lower body.

With TRX it is possible to complete a perfect training session. There are lots of drills and here you can see some of them that are really useful in case you want to start training the lower body on your own.

Legs:

-Squat with the right leg: this one can be completed jumping or without jumping it will depend on the intensity that you want to add.

-Squat with the left leg: The same as the previous drill. It could be done jumping or without jumping.

-Squat to the right side

-Squat to the left side

-Lunge

-Hamstring: it consists of taking the TRX rope and do the same as if you wanted to sit

down.

-Calves: you will  have to take the TRX ropes and stay on tiptoe.

As it was explained before. Mixing TRX with other sports is the perfect mixture. For instance, in case you want to focuse on strength the best thing that can be done is to train some days with machines and others with TRX. This way, the same parts of the body will be training with a different stimulus.

Website:  http://www.trxentrenamiento.com/el-trx/

DRILLS FOR CORE

Developing a strong core is the meaning of being able to reach almost all the goals which have been set. Almost every movement in fitness is related to the core. Every movement implies its apperance and that is the main reason wny it must be trained. People who train it will see the benefits and how power, strength and stability can be increased.

With TRX it is possible to find lots of drills which will strengthen the core. Here you can see some of them in case you want to start training with TRX.

-Sprinter position: you have to do the same as if you wanted to start a speed race

-Roll out: you have to sit down and recline with your knees on the floor. With you arms you will stretch them out going to the front and to the back.

-Crunch: it consist of leaving your feet on the straps and using your back to take your head to the feet. This is the same as abs. The only difference is that your feet are not on the floor, they are in the TRX ropes.

-Push up

-Atomic push up: this one is really difficult so it should be only for those with lots of experience as it has got a lot of intensity.

-Pendulum: You recline your feet on the ropes and start moving your legs to the back moving them to the right and to the left.

-Plank with the right arm

-Plank with the left arm

-Plank moving the hip to the floor

-Plank to the right side

-Plank to the left side

As it has been explained at first, training the core has lots of benefits such as:

-Relieve the back pain

-Improve posture

-Improve the performance

-Improve the strength

-Improve the speed

-Improve the power

Website:  http://www.trxentrenamiento.com/el-trx/

TABATA METHOD

Tabata method is based on high intensity training and short duration in which a drill is chosen and it is completed during four minutes, using 20 seconds doing the drill the maximum times possible. Taking into account the technique and 10 seconds of recovery. It is repeated eight times being in total 4 minutes. This way people will achieve an intensive result, short and with amazing results.

ADVANTAGES OF HIGH INTENSITY INTERVAL TRAINING.

One of the main advantages of working during a short period with short pauses and maximum intensity is that we obtain such an improvement of both anaerobic and aerobic systems. This happens because when the body liberates testosterone and GH it is possible to obtain a better muscular resistance and anarerobic capacity.

Moreover, when we increase our metabolism it will produce and increasing in burning fat being an useful tool to help the control of weight and burning fat.

HOW TO COMPLETE A PROPERLY TABATA TRAINING?

One of the main doubts that someone can have once he or she starts this kind of training is the quantity of weight that must be chosen. As it is an intensive and demanding training the most correct thing would be establish between 50-75% of 1 RM, taking into account that the level of experience that people have in strength trainings and the number of times that he or she has trained with this method.

At the time of completing this training it is very recommendable having a training mate as he or she could help us to control the number of repetitions and set that we are doing as well as the duration of work time and the recovery. Meanwhile we are focused on the correct technique and being able to complete the drill the fastest possible. If we have a training mate we will be able to have the weight with us in case we are working with dumbbells it is preferable not to loose them in four minutes as it will allow us not exceed the time that is necessary as well as keeping the concentration.

Knowing if we can complete more repetitions or more weight than when we started is something basic to progress in the different training sessions. It is important to take into consideration when it is possible to start with this method depending on the level. In case you have not got lots of experience it is better to train it at then end so that people do not get exhausted very soon.

This method is not useful every day as the muscles need to recover themselves. The recommendations are training once or twice a week. You can mix training sessions wieh moderated intensities and long duration. It is important to take into account that we are not talking about a kind of training that everybody can do so, before doing it it is convenient to complete a medical check and a maximum stress test.

With these tips you can use the Tabata method in order to achieve a fit body in a short time as you will only need four minutes to work hard your body.

THE MAIN BENEFITS OF FUNCTIONAL TRAINING

Functional training, as we have commented in previous entries, is a way of physical activity that permits become the traditional training session in dynamic trainin session, having fun and with a short duration. These training session are base on short drills with high intensity provoking burn fat in a short time. Moreover, it contributes to flexibility, mobility, and balance of the body while fat is burnt .It is essential the goal of using daily movements being adapated to a planning with different trainin sessions.

How many time are we talking about as for the duration of the training sessions is short?

An average of 30 minutes can suppose that people finish exhausted. Moreover, the athlete can achieve benefits very quickly in case training sessions are done frequently along with healthy food which is very important. For this reason, more and more people are including this trainin to their life.

Can every person complete these training sessions?

The advantage of functional training is that most people can design a planning adapted to their conditions, organising drills which go from easy to difficult. The difficulty is increased gradually.

Main benefits:

- Increase the general mobility, joint mobility and muscular.

- When you train with high intensity, it provokes burning fat during the training session and after it.

- Working secondary muscles is really useful in order to improve some motor skills such as agility, coordination and balance.

- When you use drills which are related to rotation provokes a better body posture.

- It is fun because it uses different materials and movements as well that collaborate to the ludic training and can be completed in group, what supposes that everybody can feel integrated.

THE MOST IMPORTANT ASPECTS OF TRX

POSTER MEET THE GIRLS

Here you can see a poster so that you can put it on the box-wall, in it you have got a mixture with all the wod´s: meet the girls

Download: Poster meet the girls

GET HEAVY

Finally, we will know the three girls that we do not know yet, They are training in Get heavy category and their names are related to the name of this category because WODs are related to the drills with bars and a lot of weight.

Isabel:

•  30 repetitions per time(AFAP)

•  Snatch (135 lbs)

Linda:

•  10/9/8/7/6/5/4/3/2/1 

•  Deadlift 1/2 body weigth

•  Bench body weight

•  Clean 3/4 body weight

Grace:

•  AFAP

•  30 Clean & Jerk (135 lbs)

MIX IT UP

Today, we are going to talk about seven gilrs who are looking forward to complicating us lots of things. We are talking about Mix it up category and they are in the most complicated WODs of CrossFit as they mix bar movements with calisthenics.

Amanda:

•  9-7-5 repetitions, per time

•  Muscle-ups

•  Snatch with  (61 kilograms)

Jackie:

•  Per time(AFAP)

•  1000 m row

•  50 Thruster (45 lbs)

•  30 pull-ups

Diane: 

•  21-15-9 repetitions, per time

•  Deadlift (225 lbs) 

•  Handstand push-ups

Fran:

•  21-15-9 repetitions, per time

•  Thruster (95 lbs)

•  Pull-ups

Elizabeth:

•  21-15-9 repetitions, per time

•  Clean (135 lbs)

•  Ring dips

Nancy:

•  400m run

•  15 Overhead squats ( 95 lbs)

•  5 rounds por tiempo

Lynne:

•  Body weight bench press

•  Pull-ups

•  5 rounds max reps

NO BARS HERE

Today, we will continue with our girls, we will know four more girls who train in No bars here category. These drills consist of movements with our body weight together with drills with medicine balls or kettlebells.

Eva:

•  800m run

•  30 kettlebell swings ( 2 poods)

•  30 pull-ups

•  5 rounds per time

Helen:

•  3 rounds per time 

•  400 m run

•  21 swings kettlebell (1,5 pood)

•  12 pull-ups

Kelly:

•  400m run

•  30 24″ box jumps

•  30 wall balls (20 lbs)

•  5 rounds per time

Karen:

•  Per time (AFAP)

•  150 Wall Balls (20 lbs)

DO DIFFERENT TRX MODELS EXIST?

Nowadays, there are diffent TRX models and accesories as well. It  is important to clarify that all TRX are the same because you train the suspension with all of them. In the market there are a lot of brands and TRX is one of them. The training system is clear; the suspension. The Rip60 also exists. This model include a pulley on the top center. It includes a nutritional planning with lots of days to train. It is quite an interesting thing. The main goal is to complete two months of workouts and achieve excellent results.

CLASSIC MODELS:

PROPACK 2

This model is yellow and some of its details are: neoprene handles, they could wear away in case they are used lots of times. Handles won’t move as this model has got an anti-slip material and then it helps quite a lot in order not to lose the balance. It include some of these materials: one dvd, one book which explains its use, the way you have to mount it and the maintenance. There is also one anchor for doors, one extension cord and one bag in order to take all the material with it.

FORCE

This model is green. The handles of this models are made of neoprene.This type of TRX is the first model which was invented. It is really useful to train with it because it requires a lot of control of the strength that is done in the handles. It is important to balance with the body in order not to strength more in a side than the other side. This model include one DVD with drills, one book which explains the use, the way to mount it and maintenance apart from lots of workouts with many details. It also include one anchor for doors and one bag for eveything.

NEW MODELS:

TACTICAL

This is a model which has been improved and its colour is green. It includes the same as classics. Moreover, the handles are made of rigit rubber band, making them more durable. Some of the details that it includes are anchors for carabiners with different points to anchor it (high points, low points, etc. There is one bag to take everything and the book of excercises is very complete.  There are twelve weeks with different workouts dividided into sets and repetitions or time that should be completed in each drill.

PROPACK 3

A new model of TRX which is indicated for professional use. It weights less, it is more clean and safe. The grips are made of elastic band. The carabiner includes a safety lock. Some of the materials that it includes are: TRX Suspension Trainer with a safety lock, a guide which shows you the way you have to start, an anchor for the door, xtender for different points to anchor it and an allen wrench.  

SPECIAL MODELS:

TRX RIP

The TRX RIP is one accesory in order to complete training sessions that will help to the athletes technique such as golf, hockey, tennis and canoeing. Moreover it is really useful to complete functional trainings that will improve CORE, strengthening all the body. It is possible to anchor it to the doors with an accesory that is included with the Kit. Moreover, it is possible to hook the carabiner in fences, swings or trees. Whether you are an athlete or not it does not matter. It is really good for the sport either indoor or outdoors. It includes a TRX RIP Trainer, a medium resistance elastic band, anchor for the door, bag for transport, Dvd Rip Basic Training, a basic training guide-book, a carabiner and a safety belt.

TRX PRO HOME EDITION

This new model of thongs to train suspension is recommended for particular use and also for its complements and design are to use them at home even though it is also good for practising outdoors. It is black and yellow and it weights less. 

This new model does not include neither a book nor DVD with drills. The Brand recommends download the drill son the website where it is possible to find thousands of different videos.This model includes a bag to save all the materials, neoprene grips, a new system to lengthen the thongs, an anchor for the doors, some sheets with drills with a short duration and a TRX bracelet for an adult.  

RIP 60- SUSPENSION TRAINING- TRX

The suspension training with RIP60 is perfect as it permits you to keep on training with the program at home, outdoors, or anywhere. It is possible to train short time and with a lot of effectiveness. You use your own weight and stability to complete the drills. One of the main characteristics of RIP60 is its upper bulley. 

The level is not very important. What really matters is if you are starting. You will improve thanks to the RIP60. Using RIP60 will be possible to improve: strength, endurance, elasticity, power and balance. It will help you to burn fats by completing aerobic drills.

ACCESORIES

XMOUNT-ANCLAJE CEILING/WALL

A 12 cm plaque of diameter. Its structure is made of Steel with high quality and capacity for 350 kilograms. It includes screws for its installation. It is recommended to install in beams or pillars Double clamping so that it can be safer. The grips of TRX are completely extended on the floor and must be a maximum of 8 cm from the floor. The Xmount must be anchored between 220 cm and 270 cm from the floor. This accesory is very useful to use TRX either in balconys or garages.

Website:

http://www.deportencasa.net/tipos-trx/