Here, you can find a pdf about training on your own and its benefits. You can learn different aspects which will help you quite a lot. Remember, training in group is really important but, the fact that you can improve by yourself is also amazing.
TRAINING TRX IN GROUP
Here you can find a pdf that you can download. It is related to training in group and its benefits. You will learn lots of diferent aspects about it. Remember, you just have to click and download the pdf as easy as that!!
5 TIPS IN ORDER TO BE GOOD AT CROSSFIT
1. You practise it seriously.
A lot of people
say that they are good at CrossFit but they do not event practise it seriously.
Do not lie yourself and train hard if you want to be a good crossfitter.
2. The foundations govern the world.
It does not
matter whether you are either a begginer or a professional. If you do not take
into considerations the foundations, you will not be a good crossfitter.
3. Stop complaining and regretting.
It is imposible
that you do not complain of a WOD. Some people are really rude. You must be
able to stop complaining and focus on the positive part and your own
increasement.
4. Explore your capacity to make an effort
Do your best in
each WOD. If you make such an effort every single day it is really good in
crossfit. Most people will keep a more comfortable range but if you explore
your limits you will feel better and you will also be different.
5. Do not worry about failures.
The most
important key to be good at Crossfit is stop worrying about being good at it. Do
not surrender in a WOD, in your goals, in overcoming your fears. You must be
able to ignore those voices from your mind that tell you that you can not
increase your perfomance.
So, it is not
just lifting heavy weights, run fast or having the perfect physical conditions.
What really matters is your attitude and your attention as well. So, you have
to reach your best shape becoming the best, because all of us can do it if we
decide to do it.
TIPS FOR WOMEN WHO PRACTISE CROSSFIT
In our world
more than 10 million people practise Crossfit. About 60 % ARE WOMEN so we are
going to focus on tips for you our crossfitter friend.
- Do not worry about big muscles. Women have got less testosterone than men.
- Work grip strength. A research by the European Journal of Applied Physiology said that men has got more grip strength than women. For lots of girls, grip strength is a limiting factor for lots of movements.If you increase this aspect you will progress quickly.
- If you go during the period and the week later, your levels of estrogen and progesterone are in a low level. During this phase, the research has demonstrated that women recover themselves more quickly and they have a major tolerance for pain.
- Lifting heavy weights. Remember that lifting weights promotes the strength and not the the size. In fact, when you lift a very heavy weight (85 % of one 1 RM) Recuerda que levantar pesos promueve la fuerza, no el tamaño. Zatsiorsky and Kreamer said that women must train with heavy weights as it promotes positive adaptations in bones and connective tissue.
- Yes, you can perform pull ups.If you have ever Heard about the myth that women can not perform pull ups. Yes, they can. As we have said before , the pull up requires a planning of dedicated strength. Find a coach so that he or she helps you to design a planning that will pretend real pull ups.
- Protein shakes are not only for men. Protein shakes can help you to increase your muscle mass, reduce the fats and increase your strength. Yes, you can eat meals with lots of proteins but drinking protein shakes after a workout will help your muscles to recover themselves very quickly, providing them lots of nutrients quickly.
- It is important that you train. Do exercise frequently can become very monotonous. Unlike doing exercise, training is a way to workout with a purpose of achieving your goals the same way as training in order to master doublé-unders or tu clean.
LEVEL 1 CROSSFIT INSTRUCTOR
In the last decade of Crossfit it has become in a good training for soldiers, martial artists, and mass phenomenon.
Even though cross-training is not new, Crossfit is very popular. There are Crossfit gymnasiums all around the world and now there is a question. How do you become in a certified instructor and what is more important, how do you become in a good instructor that is certified in CrossFit.
STEP 1
Enrol in a Gymnasium. It must have a program for beginners.
This is a program so that people get used to high intensity training and the
nine basic movements which are dividided into deadlift, Press set and Deadlift
press. These movements are important to
pass the certification which includes an exam with 55 questions of multiple
choice. A Good warm-up, coold down and flexibility. Various months of training
with certified coaches and professionals is important to prepare you.
STEP 2
Read the essay of Glen Glassman. What is Fitness? It
contains the three standards of CrossFit, the general abilities and injuries.
These topics will be in the CV. After training a couple of months and once you
are adapted, sign for a certification wth level one on the CrossFit website.
This one lasts two days and it costs 1000$ aproximately. If you want, youu can
pay for it in installments.
STEP 3
Be identified with both the paleolithic feeding and the diet
of the zone. The first one is focused on the quality of the diet whereas the
last one is more focused on the fats, carbohydrates and proteins. You can find
a lot of information about the diets on the Internet but it ou want to know
more about it you can also read the books “ The Paleo Solution” the Robb Wolf
and The Diet Zone of DR. Barry Sear.
STEP 4
Attend the certification with a pencil, food, gloves for
lifting weights and a chalk. The lessons last from 9:00 a.m to 5.30 p.m both
days, Saturday and Sunday. If you prepared yourself a lot the lesson will help
you to solve all your doubts. If you have physical limitations the teachers
will take action to help you. As soon as you finish your certification talk to
the owner of the box where you train so that you can teach lessons, as you have
to practise.
STEP 5
Practise different disciplines. For instance, the
kettlebells are important for CrossFot. If you read the books about this
discipline or you just go to the lessons of professionals you will acquire
knowledge and you will be more professional. Moreover, you will incorporate
this to your workouts working as a CrossFit coach. You will have to value the
development of the technique and the abilities and you will be a good coach.Haz
un hábito de practicar diferentes disciplinas. Por ejemplo las kettlebells son
muy importantes en el Crossfit. Si te tomas el tiempo de leer libros acerca de
esta disciplina o vas a seminarios que impartan expertos adquirirás mayor
conocimiento y serás más profesional. Además podrás incorporar esto a tus
workouts haciéndote un entrenador Crossfit más versátil. Siempre valora el
desarrollo de la técnica y habilidades y serás un gran entrenador.
FOLLOWING TITLING
The certificate of level 1 is the
first step, after that there are other certifications:CrossFit Level 2
CrossFit Coach’s Prep Course Trainer
CrossFit Trainer
CrossFit Coach
ENDURANCE TRX CIRCUIT TRAINING
Training in circuit is really interesting because, apart
from performing different drills in the same workout you can also vary the
metabolism that you are using. So, for instance one day you could traing
strength whereas other day you could train endurance.
For each exercise series, perform each series of 3 exercises
for the listed reps/time (for single-sided exercises perform listed reps/time
on each side) followed by 30 seconds of recovery. Complete the two minutes of
cardio before moving to the next exercise series.
Perform exercises 1-9 for 2-3 sets, taking a two minute rest
between each set. Finish with 1-2 sets of stretching exercises 10-12. Select
the progression appropriate for your fitness level.
ENDURANCE CIRCUIT EXERCISE REPS/TIME
1 TRX Kneeling Roll-Out 15-20 14
2 TRX Sprinters Start 15-20 9
3 TRX Single Arm Row 15-20 11 2 Minutes Cardio
4 TRX T & Y Deltoid Fly 15-20 13
5 TRX Single Leg Squat 15-20 8
6 TRX Chest Press 15-20 12 2 Minutes Cardio
7 TRX Oblique Crunch 15-20 16
8 TRX Plank 30-60 sec. 15
9 TRX Hamstring Curl 15-20
10 2 Minutes Cardio 2 Minutes Rest 10 TRX Lower Back Stretch
30 sec. 17
11 TRX Long Torso Twist Stretch 30 sec. 17
12 TRX Chest and Torso Stretch 30 sec. 17
Link:
BASIC TRX TRAINING CIRCUIT
Training in circuit is really useful as you can include
different drills in the same workout. Next, I will explain to you how to
complete a basic training circuit of TRX which can be very interesting in case
you want to complete it.
For each drill you will have to perform 30 seconds working
and 30 seconds recovery. It is a requirement to perform all set for an exercise
before moving to the next excercise and of course adapting the drills to your
level. Something you must not forget.
BASIC TRAINING
1 TRX Squat Series 30
sec 8 Rest 30-seconds
2 TRX Sprinters Start
Series 30 sec 9 Rest 30-seconds
3 TRX Hamstring
Series 30 sec 10 Rest 30-seconds
4 TRX Row Series 30
sec 11 Rest 30-seconds
5 TRX Chest Press
Series 30 sec 12 Rest 30-seconds
6 TRX Deltoid Fly
Series 30 sec 13 Rest 30-seconds
7 TRX Roll-Out Series
30 sec 14 Rest 30-seconds
8 TRX Plank Series 30
sec 15 Rest 30-seconds
9 TRX Crunch Series
30 sec 16 Rest 30-seconds
10 TRX Lower Back
Stretch 1-2 17
11 TRX Long Torso
Twist Stretch 1-2 17
12 TRX Chest and
Torso Stretch 1-2 17
TRX SUSPENSION TRAINING CAMPS
There are some TRX Suspension Training camps especially one called: ¨by Five Star Fitness Boot Camps¨
Five Star Fitness Boot Camps, created by nationally recognized fitness expert Sctt McLain, have helped more than 2,000 people.
Five Star Fitness Boot Camps, created by nationally recognized fitness expert Sctt McLain, have helped more than 2,000 people.
Now, I am going to talk to you about the TRX
basic camp and the TRX force camp.
The TRX basic camp is perfect so that you can
learn how to adjust and set up properly the TRX, gain experience by completing
four total body workouts and learn even more than 20 TRX exercises, finish with
competency in order to move yourself on to Five Star’s TRX FORCE CAMP.
You will also train using the TRX Suspension
Trainer which is the original, best-in-class workout
system. You can complete
lots of drills by using your bodyweight. You can control all what you want
to
train by yourself and so on. In other words, you are the person who adapts the
workout to your own
conditions.
Some of the benefits of the TRX Suspension
Trainer are:
-You can train your whole body
-You can stregthen your core
-Increase the endurance
-You can use it wherever you want
The TRX force camp is a really complete
program. It combines cutting-edge functional training and
body weight
resistance. It lasts 8 weeks and it is suitable for all the different fitness
levels. Of course, this workout is very
recommendable for all those who like training. You are going to train a similar
workout as the army so it will be very fun!!
From my point of view it is a different way of training TRX which is really recommendable for people who want to gain experience. You learn from other people who may be more experienced and this can be very interesting in case you want to increase you skills in TRX.
Link:
TRX FOR BEGGINERS- 6 SIMPLE EXERCISES TO WORK YOUR ENTIRE BODY
Here you can watch the following video where some simple exercises are explained. From my point of view, they are very useful especially for begginers who need some advices in order to start working out. With these drills you can find some guidelines which will help you a lot. Make sure you understood the way you have to perfom all of them because if not they might be dangerous and it is not recommendable as you could get injured very easily.
TRX ADVANCED FULL BODY HIIT DRILL
Here you can watch a video where a HIIT drill is explained so that you can understand it better. HIIT (High intensity interval training) is a really hard kind of workout so not everybody should do it. If you are experienced in TRX, then you can start with HIIT. It is more recommendable for people who have lots of experience in TRX. It is really useful to burn fats so if you are intested in losing weight and you are experienced in TRX you know what you have to do!
FUNCTIONAL ABS
The shrinks to perform abs have become in functional abs, in which the abdominal area is worked in a global way. These exercises are recommendable to be performed by people who has got an advanced level performing abs. It is is important to take into consideration that the technique is more important than the number of repetitions or seconds that we need to keep a position. It is recommendable the use of a mirror in order to control the technique in case it is the first time that we perform these exercises.
1. Supports change: be placed face down holding the forearms and feet separated. You must achieve lifting the arm and the opposite leg with moving the rest of the body. Keep the position a couple of seconds and change the supports. It is important to be careful in order not to produce either a kyphosis or a hyperlordosis due to the fatigue.
2. Side bridge changing the supports. Place your feet above a bench or a gigantic ball, even on the floor if you are a beginner. Use only one hand to support your body lifting the other one and turning your body to that side. It is important to be careful in order not to lose control.
3.Leg twists. Be placed face up and take a bar with the elbows bent drawing a a 90º and the arms and shoulders on the fllor. With the legs lifted, turn them very slowly to one side as much as you can, trying that the arms and shoulders keep on staying on the floor. Keep this position and change to the other side. With this exercise the the waist is trained but it is important to be careful so that the back does not get injured.
4. Antispinwards with the ball. Sit down on the floor and hold a gigantic ball with your feet. Ypu must turn your legs to one side and the body the other side.
5.Touch of hands. Be placed in a pushup position with the feet and hands separated. From this position and very slowly you have to lift your hand and touch the hand that is supported. Return to the original position and perform the same movement with the other hand. It is important not to move shoulders.
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