UKC

Ages ago I posted about how to freshen up strength training and TRX style suspension trainer was suggested amongst lots of other interesting stuff too. After trying different bits and bobs and TRX session at a leisure centre I bought a suspension trainer (Woss from amazon).

I've set myself a target of 3 30 min sessions per week and got passed week 1 plus 1 session in wk 2! I might get flack for this but I kind of hate it/like it in equal measure, which actually feels positive as that's been the way with running and I've kept with running long term, plus do enough to get the results.

The trainer came with 2 sheets which I've used as a guide together with you tube. These are the exercises on the sheet:
http://cdn1.bigcommerce.com/server2500/10ab1/product_images/uploaded_images...
http://ecx.images-amazon.com/images/I/91QqRn-gAHL._SL1500_.jpg

I do find lots of the core ones very hard, the pike in particular, but I can sort of do them and it's a start.

It's early days but I want to extend the exercises I do to keep it fresh. There's so much free online that I don't want to buy a guide, however I MASSIVELY struggle to remember body positions so really need a pic to work from. (Edit to add, there's too much choice via google image.)

I want to collect some pics of suspension trainer exercises that others think are really good/fun/useful for climbing, make my own cribsheet.

Any suggestions?

* This is my goal... http://cdn.theatlantic.com/assets/media/img/posts/2014/03/monkii_Barbie/8ca...

In reply to flopsicle:


Sounds like you've found something that motivates you enough to keep doing it, which is the key thing!


Try this little horror:

https://www.workoutaholic.net/exercises/trx_ab_roll_out

Lats, abs, lots of suffering. The "Gimme Kraft!" people rate it. The real beasts do it on their toes rather than knees; the rest of us whimper and fall on our faces just trying the knee version ...

In reply to slab_happy:

:0 EEEEK!!! You could see the guy just shaking a little on the last one. Might try it right underneath....

In reply to flopsicle:

http://brad-jackson.info/picture-of-our-helideck-workout/

Overhead pushups using TRX on the helideck

In reply to flopsicle:

The key thing is to roll out just far enough that you can still pull your arms back underneath you again (with some effort). Being over-ambitious tends to end badly. *g*

You can also work towards one-arm rows -- shown as "reaching rows" here:

http://www.leanitup.com/exercises-10-advanced-trx-exercises-to-sculpt-a-tig...

The "Rock Climber's Training Manual" guys think they're more climbing-specific than regular suspended rows (which are on your first jpg as "lat pull", and which are really great for back strength for climbing -- I need to make myself do more rows ...). You can use your legs to assist a lot (you just have to be honest with yourself about how much you're "cheating" and work to reduce it over time), and obviously adjust the difficulty depending on how high up you set the trainer handles.

Also, I notice your jpgs don't have any static holds for core. Plank and side plank are great, and you can do them with your feet in the loop-things (set close to the ground) to add some instability. In my experience, getting solid with planks has really helped me do other core exercises without stressing my lower back.

In reply to slab_happy:

Ooooo.... I like that one! They have demo of it here:
youtube.com/watch?v=bijCMOhRaSg&
Sounds very climbery.

In reply to radson:

Sadly can't do that one as I have no helideck*.

*This is in no way due to likelihood of stoving face in during exercise.

In reply to flopsicle:

you might find exrx.net useful.

e.g. http://exrx.net/WeightExercises/DeltoidAnterior/STFrontRaise.html

There area number of ways to find your way to exercises. e.g. By equipment and clickable maps for muscles. If you go the latter route then click "suspended" for the the of equipment you should get some useful info.

e.g. http://exrx.net/Lists/ExList/ChestWt.html#anchor165455

In reply to ultrabumbly:

Very useful site. It's a bit over my head but one to go back to till it starts to stick. Really like the body map!

Funny thing is I'd started to do something very similar. Maybe the climbing stuff has a sort of 'feel' we recognise?

In reply to flopsicle:


The key thing with all body weight exercises is the concept of progression. If an exercise is too hard there's usually a variant to make it easier. Likewise if an exercise becomes too easy you change it to a modified or different exercise. Some exercises you might not like at all. I tried the pike on a ball and for some reason I just don't like it. Feels like loads of blood is going into my head and is uncomfortable. So I don't do it. There are so many core exercises you can do there's no need to force yourself to do ones you don't like. I think you'll also make better progress by careful choice of the right exercises and focusing on those and doing them really well with good control.

You might find getting a stability ball useful too. For around £6 they're a bargain and can be used in conjunction with suspension training. Here's vid of pike progressions with a ball: youtube.com/watch?v=3b328UhMcwE&



Yeah there's certainly loads online. Personally I find videos much more helpful than photos and words and there is tons of stuff on Youtube. Some is really good, some of it not so good but its all free and a great resource.

As for the ripped barbie look that's more down to losing body fat than anything else.

In reply to flopsicle:

Exrx.net is really worth its weight in gold when you know that you need to build strength in such-and-such a muscle or body part; then you can look up what will do the trick and find an exercise you like.

The stuff on posture and biomechanical weaknesses (like winged scapula) is also really useful.

In reply to slab_happy:

Good site, many thanks for posting!

In reply to stp:

There's tons of those balls at the car boot sale so I'll pick one up for a play.

Barbie was a joke, saw the pic and it tickled me. I'm no barbie....

In reply to flopsicle:

The balls come in different sizes. The most common advice say get one where you thighs are approximately parallel with the floor. Though some say different sizes are better for different things.

They're also recommended to be used instead of a desk chair - supposedly much better than a chair for your posture, core strength etc.

In reply to JohnO1978:


Credit should go to ultrabumbly, who mentioned it first! I was merely agreeing. *g*

In reply to flopsicle:

yeah I've read about it here http://www.outdoorspro.co.uk/fitness/trx-your-personal-gym-anywhere-you-go/ first, given it a go and it was alright really

In reply to flopsicle:

I think my favourite TRX thing to do is pushups with elevated feet. They're brutal! Plank/dynamic plank with feet on a ball/TRX can also be excellent.

The roll outs look horrendous. They're hard enough with an ab-wheel!

In reply to slab_happy:

That looks pretty horrible but I do need to work on my core more so might give it a go. I kind of get bored of sit-ups and variants on sit-ups as if I'm correct they don't work all of the layers of the abdominals.