Many triathletes neglect their core, flexibility and mobility work when in the peak of training season, but these should be the last things to drop from a routine. Now, coming into the off-season it’s the perfect time to get these elements back into your training programme so that they become a staple aspect to your workouts all year round.
Training on the TRX Suspension Trainer builds a solid foundation, more efficient movement patterns and an increased explosive power through a vast range of dynamic movements, with adaptable progressions to increase difficulty as you progress.
The versatility of the TRX means it can be adapted to movements and muscle groups that are essential for the swim, bike and run phases, also allowing a deep stretch into muscles.
Mobility focus
This block of TRX exercises are great to perform before heading out on a bike or run as they increase mobility and prep the body for activity. Triathletes benefit from mobility training as it makes their movements more efficient whilst decreasing stress and potential injury to the body.
TRX Leg Lifts: Hamstring mobility
- Suspend leg in line with the anchor and find a point of hamstring stretch.
- Lift other leg to parallel position with suspended leg.
- Lower leg back to the ground with control, whilst bracing the abdominal muscles.
TRX Leg Lowers: Core activation
- Lie facing away from anchor.
- Hold arms at 45 degrees with knees lifted over hips.
- Press hands down into foot cradles.
- Brace core and lower one leg at a time.
TRX Air Squats: Core activation and strength
- Lie facing away from anchor.
- Hold arms at 45 degrees with knees lifted over hips.
- Press hands down into foot cradles.
- Brace core and lower both legs and then raise again in a squat pattern.
TRX ½ Kneeling Hip Flexor Stretch: Lower body mobility and posterior core
- Face away from anchor point
- In a ½ kneeling position, place arms level with chest and press down on handles.
- Brace core and shift hips forward and backward while pressing on handles.
TRX Overhead Squats: Lower body mobility and posterior core
- Face the anchor point with arms in straps
- Extend arms overhead with arms behind ears, anchor and shoulder blades
- Brace core then lower hips into a squat down while pressing hands back
TRX Lunge with Chest Fly: Full body mobility
- Stand facing away from anchor, extend arms at shoulder level and keep palms facing down
- Take a long step forward, and reach arms open in “T” position
- Drop back knee and drive back up by pushing down on front heel
TRX Lunge with hip flexor stretch: Lower body mobility
- Face away from the anchor point with arms extended in straps.
- Lunge forwards and rotate to alternate sides reaching back with arms and keeping feet aligned forwards.
- Rotate until hip flexor stretch felt
Core focus
The core is the body’s centre of power, the point where movement originates and the source of stability. Core strength keeps triathletes streamlined in the swim, prevents pressure through the back in the cycle and maintains a tall, straight running technique.
1. TRX Plank:
- Kneel facing away from anchor with both feet in foot cradles, and align hands under shoulders
- Lift knees up off the ground
- Maintain body alignment from heads to toes
2. TRX Body Saw:
- Kneel facing away from anchor with both feet in foot cradles, and forearms down, elbows under shoulders
- Lift knees up off ground
- Maintain body alignment from heads to toes
- Drift body forward and back in a controlled movement
3. TRX Side Plank:
- Lie sideways to the anchor point, place both feet in front cradles with top leg forward and align elbow under shoulder
- Line up front heel with back toes and lift hips up off ground
- Maintain body alignment from head to toes
4. TRX Pike (with Mountain Climber option):
Perform to fatigue
- Kneel facing away from anchor with both feet in foot cradles and align hands under shoulders
- Lift knees off ground, keeping legs straight, raise hips toward the ceiling
- Maintain alignment at fully extended start position
Mountain Climber option:
- Kneel facing away from anchor with both feet in foot cradles and align hands under shoulders
- Lift knees off ground, raising hips slightly, bring one knee into chest
- Extend leg back, bringing in other knee to chest, alternate
Flexibility focus
Working on flexibility often gets forgotten but there are major benefits. Flexibility will create a greater range of movement, reduced injury risk and a faster recovery from training and the physical toll that competition takes on the body.
1. TRX Lower Back Stretch (with rotation):
- Stand facing anchor, feet hip width apart, arms straight, palms down
- Lean back and drop hips away from TRX
- Bend one knee and rotate toward straight leg and drop hip; repeat other side
2. TRX Off-set hamstring stretch:
- Stand facing anchor, arms straight at chest height, take wide offset foot stance
- Keeping back straight, hinge forward from hip, pressing down on handles
- Bend back knee and lift hips slightly
3. TRX Long Torso stretch:
- Stand with side to anchor, cross front leg over other, maintaining straight arms and body
- Lean back and drop hips away from TRX
- Drop head in between arms and release tension in shoulders
4. TRX Single leg squat (*option heel down):
- Stand facing anchor, keep elbows under shoulders and palms facing each other
- Centre working leg to anchor point and extend
- opposite leg in front
- Drop tailbone towards the floor and drive up through heel
5. TRX Crossing balance lunge (*knee to outside of calf):
- Stand facing anchor, keep elbows under shoulders and palms facing each other
- Centre working leg to anchor point and move other leg back into lunge, crossing behind working leg
- Drive up through front heel, returning back leg to
- starting position
6. TRX Lunge:
- Stand facing anchor, keep elbows under shoulders and palms facing each other
- Centre working leg to anchor point and move other leg back into a lunge dropping back knee straight down without touching foot to ground
- Drive up through front heel, returning back leg to starting position
7. TRX Hamstring Curl or Hamstring Runner:
Hamstring Curl
- Lifting hips adds resistance, strengthens back extensors and increases strength and stability challenges to lower body and core
- Keep feet flexed toward shins to maximise movement
- Hamstring Runner
- Press heels evenly into foot cradles and simulate a marching movement to fully engage targeted muscles
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