Category Archives for "workouts"

Full Body TRX Work Out

Cull Body TRX Workout

The TRX System relies on suspension training equipment that allows individuals of varying fitness levels and abilities to perform a wide range of exercises. Body weight exercises, also known as total resistance exercises, on the TRX can help strengthen different muscle groups in many planes of motion in a safe and effective way. Try the following exercises below for a full body workout!

1) TRX Inverted Row:

Face toward the anchor of the TRX and grasp the handles with palms facing each other and arms fully extended. Position your feet slightly apart and in front of your body to begin in a leaned position. Ensure your body forms a straight line from head to toe, engage the core muscles, and pull your body towards the handles by keeping the elbows close to the torso. Then, slowly lower yourself back down to the starting position. Repeat for 3-4 sets of 10. Lower the handles or position your feet further in front for more lean to increase the difficulty.

Face away from the anchor of the TRX and grasp the handles with an overhand grip and full extend both arms. Position the feet slightly apart behind your body and lean forward so the body is at a slight diagonal. Lower your body towards the handles by bending the elbows. Then, push yourself up by contracting your chest and tricep muscles to the starting position. Repeat for 3-4 sets of 10.

Face away from the anchor of the TRX, place the top of your foot onto both TRX handles to form a 90 degree bend in the knee and stand tall on the other leg. Bring your body straight down to the ground to perform a lunge. Do not let the knee of the standing leg go past your foot when performing the lunge. Make sure the knee is in line with the foot at all times. Repeat for 3-4 sets of 10.

Face away from the anchor of the TRX, place the top of your foot onto both TRX handles to form a 90 degree bend in the knee and stand tall on the other leg. Bring your body straight down to the ground to perform a lunge. Do not let the knee of the standing leg go past your foot when performing the lunge. Make sure the knee is in line with the foot at all times. Repeat for 3-4 sets of 10.

Begin with your back flat on the ground and both heels on the TRX handles with your hands on either side of your body. Engage the core and lift your hips upward by activating your glute muscles. Ensure your ribs are not flaring by pulling them downward toward your belly button. Then, slowly lower yourself down to the starting position. Repeat for 3-4 sets for 10 reps.

How to Program: Linear vs. Non-Linear Periodization?

Designing a work-out program for yourself? There are many different ways to create the ideal program that suit your fitness levels and fitness goals.

PERIODIZATION

Periodization entails systematic planning of various aspects of a training program through progressive cycling during specific periods. The goal of periodization is to optimize fitness levels while reducing the risk of injury. There are different components to the basic structure of a periodization cycle.

CYCLES 

A macrocycle is a complete training period that may be 1, 2, or 4 years in duration. A mesocycle is a period or multiple periods within a macrocycle aimed to develop a single training block. The mesocycle may consist of a preparatory period, a competitive period, and a transition or rest period. A microcycle is a structural unit that makes up a mesocycle. It details weekly plans for progressive overloads specific to the goals of the mesocycle. For example, four 4-week microcycles will equate to a 16-week training program or one mesocycle.

TYPES

Linear periodization progressively increases in intensity with minor variations in each microcycle. Beginner athletes typically utilize this type of training where the program starts with a higher initial volume then progresses to a lower volume as intensity increases. This traditional model has a greater focus on developing general strength and requires longer training periods. For example, an individual may be only focused on building muscle mass in a hypertrophy phase for all of their workouts within a week.

Non-linear periodization involves varying the intensity and volume within each week over the course of a training program. This allows individuals to train different muscle features within the same week. Non-linear programming is ideal for experienced or elite athletes. For example, an individual may incorporate workouts aimed at developing strength and power at the same time. This model also provides flexibility in scheduling for individuals as the goal of non-linear periodization is to complete the workouts whenever possible, instead of completing the program in a fixed number of weeks.

The red chart depicts a non-linear periodization within a week that varies the type of training, sets, reps, and recovery time. Conversely, the blue chart details a linear type of periodization where the first couple of weeks are aimed at focusing on strictly resistance type workouts with the same sets, reps, and recovery time for that designated time frame. A hypertrophy phase and a maximal strength phase follows accordingly.

PHASES

Four common types of phases in a training program are: hypertrophy, strength/power, peak, and recovery.

Hypertrophy involves building muscle mass. Exercises are completed with short rest periods and high volumes. Strength and power are completed with a reduced volume, but an increase in load and rest time. Peaking involves low volumes, higher loads, and long rest periods. Finally, recovery uses low volumes and low loads.

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