Complete Guide to TRX Suspension Training PDF
Preview Complete Guide to TRX Suspension Training
GA: use TOC Master pages ® Complete Guide to TRX ® Suspension Training Jay Dawes Library of Congress Cataloging-in-Publication Data Names: Dawes, Jay, author. Title: Complete guide to TRX suspension training / Jay Dawes. Description: Champaign, IL : Human Kinetics, [2017] | Includes bibliographical references. Identifiers: LCCN 2017011047 (print) | LCCN 2016050381 (ebook) | ISBN 9781492533887 (print) | ISBN 9781492535584 (ebook) Subjects: LCSH: Weight training. | Exercise. | Isometric exercise. Classification: LCC GV546 .D36 2017 (ebook) | LCC GV546 (print) | DDC 613.7/149--dc23 LC record available at https://lccn.loc.gov/2017011047 ISBN: 978-1-4925-3388-7 (print) Copyright © 2017 by Jay Dawes All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. TRX, Suspension Trainer, and Suspension Training are trademarks or registered trademarks of Fitness Anywhere LLC used under license. Suspension Trainer products referenced in this book are covered by Patent Nos. 7,044,896; 7,090,622; 7,651,448; 7,806,814; 7,762,932; 7,722,508; 8,043,197. Other domestic and international patents pending. Jay Dawes was not compensated by TRX for the authorship of this book. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Complete Guide to TRX® Suspension Training®: pp. 31. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Complete Guide to TRX® Suspension Training® may not reproduce any material. The web addresses cited in this text were current as of December 2016, unless otherwise noted. Acquisitions Editors: Justin Klug and Roger Earle; Developmental Editor: Laura Pulliam; Managing Editor: Ann C. Gindes; Copyeditor: Patsy Fortney; Senior Graphic Designers: Nancy Rasmus and Joe Buck; Cover Designer: Keith Blomberg; Photograph (cover): © Human Kinetics, Inc.; Photographer (interior): Neil Bernstein; photographs © Human Kinetics, Inc.; Visual Production Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Senior Art Manager: Kelly Hendren; Illustrations: © Human Kinetics; Printer: Walsworth We thank the TRX® Training Center in San Francisco, California, for assistance in providing the location for the photo shoot for this book. Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 The paper in this book was manufactured using responsible forestry methods. Human Kinetics Website: www.HumanKinetics.com United States: Human Kinetics Europe: Human Kinetics P.O. Box 5076 107 Bradford Road Champaign, IL 61825-5076 Stanningley 800-747-4457 Leeds LS28 6AT, United Kingdom e-mail: For my amazing wife, April; my children, Gabrielle, Addison, and Asher; and my mother. —Jay Dawes Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: CONTENTS Exercise Finder vi Acknowledgments ix Introduction x PART I Science of Suspension Training CHAPTER 1 Foundation of Suspension Training 3 CHAPTER 2 Benefits of Suspension Training 13 CHAPTER 3 Setup, Safety, and Success 19 CHAPTER 4 Physical Assessment 25 PART II Suspension Training Exercises CHAPTER 5 Upper-Body Exercises 35 CHAPTER 6 Lower-Body Exercises 87 CHAPTER 7 Core Exercises 137 iv PART III Suspension Training Programs CHAPTER 8 Foundations of Program Design 163 CHAPTER 9 Total-Body Conditioning 171 CHAPTER 10 Prehabilitation 181 CHAPTER 11 Strength and Power 187 CHAPTER 12 Speed and Agility 197 CHAPTER 13 Balance, Stability, and Flexibility 205 References 211 About the Author 212 v EXERCISE FINDER Exercise name Page # Exercise level Chapter 5 Upper-Body Exercises Upper-Body Pushing Exercises Standing push-up plus 36 Beginner Chest press 37 Beginner Standing overhead triceps extension 38 Beginner Single-leg chest press 39 Intermediate Push-up plus 40 Intermediate Prone iron cross 41 Intermediate Sprinter chest press 42 Intermediate Suspended push-up 43 Intermediate Push-up with reverse crunch 44 Intermediate Chest fly 45 Intermediate Kneeling skull crusher 46 Intermediate Kneeling overhead triceps extension 47 Intermediate Clock press 48 Advanced Off-center chest press 49 Advanced Single-arm chest press 50 Advanced Incline push-up 51 Advanced Inverted shoulder press 52 Advanced Push-up with oblique crunch 53 Advanced Drop push-up 54 Advanced Single-leg chest fly 55 Advanced Explosive push-up 56 Advanced Plyo push-up 58 Advanced Single-arm chest fly 60 Advanced Standing skull crusher 61 Advanced Upper-Body Pulling Exercises Scapular retraction 62 Beginner Inverted row 63 Beginner Rear deltoid row 64 Beginner Biceps curl 65 Beginner Wrist flexion 66 Beginner Dual-arm external rotation 67 Beginner Field goal 68 Beginner Supine iron cross 69 Beginner Low row 70 Intermediate Rear deltoid row to Y 71 Intermediate I, Y, T 72 Intermediate T fly 74 Intermediate vi Exercise Finder Exercise name Page # Exercise level Reverse biceps curl 75 Intermediate Dual-arm internal rotation 76 Intermediate Single-arm inverted row 77 Advanced Split fly 78 Advanced Single-arm biceps curl 79 Advanced Single-arm reverse biceps curl 80 Advanced Upper-Body Flexibility and Mobility Exercises Pec stretch 81 Beginner Single-arm pec stretch 82 Beginner Single-arm kneeling pec stretch 83 Beginner Overhead lat stretch 84 Beginner Rear deltoid stretch 85 Beginner Bent-over rear deltoid stretch 86 Beginner Chapter 6 Lower-Body Exercises Excursions 88 Beginner Single-leg reaching Romanian deadlift 89 Beginner Reverse lunge with knee drive 90 Beginner Deep squat 91 Beginner Iso squat 92 Beginner Split squat 93 Beginner Overhead squat 94 Beginner Lateral squat 95 Beginner Iso lateral squat 96 Beginner Lateral lunge 97 Beginner Sprinter lunge 98 Beginner Leg sweep 99 Beginner Calf raise 100 Beginner Suspended reverse lunge 101 Beginner Lying leg curl 102 Beginner Triangle squat 103 Beginner Pigeon stretch 104 Beginner Figure-four stretch 105 Beginner Reaching hip flexor stretch 106 Beginner Reverse lunge 107 Intermediate Single-leg calf raise 108 Intermediate Reverse lunge with chop and lift 109 Intermediate Reverse lunge with horizontal push 110 Intermediate Suspended single-leg deadlift 111 Intermediate Suspended knee extension 112 Intermediate Drop squat 113 Intermediate Drop split squat 114 Intermediate (continued) vii Exercise Finder Exercise name Page # Exercise level Chapter 6 Lower-Body Exercises (continued) Squat jump 115 Intermediate Countermovement jump to stick 116 Intermediate Lateral skater with stick 117 Intermediate Split squat jump to stick 118 Intermediate Pistol squat 119 Intermediate Alternated split squat jump to stick 120 Intermediate Kettlebell reverse lunge 122 Advanced Suitcase reverse lunge 123 Advanced Reverse lunge with overhead press 124 Advanced Reverse lunge with single-arm overhead press 125 Advanced Deadlift to press 126 Advanced Rear-foot elevated overhead squat 127 Advanced Rear-foot elevated muscle clean to press 128 Advanced Single-leg lying leg curl 129 Advanced Single-leg suspended knee extension 130 Advanced Rear-foot elevated drop squat 131 Advanced Repeat countermovement jump 132 Advanced Repeat lateral skater 133 Advanced Repeat split squat jump 134 Advanced Alternated repeat split squat jump 135 Advanced Chapter 7 Core Exercises Glute bridge 138 Beginner Standing plank 139 Beginner Elbow plank 140 Beginner Supine plank 141 Beginner Single-leg plank 142 Intermediate Extended-arm plank 143 Intermediate Sprinter plank 144 Intermediate Side plank 145 Intermediate Rotational side plank 146 Intermediate Palov press 147 Intermediate Reverse crunch 148 Intermediate Bicycle crunch 149 Intermediate Rotational crunch 150 Intermediate Kneeling rollout 151 Intermediate Standing lateral twist 152 Intermediate Standing Russian twist 153 Intermediate Power pull 154 Intermediate Standing oblique crunch 155 Intermediate Extended-arm side plank 156 Advanced Crab plank 157 Advanced Pike 158 Advanced Standing rollout 159 Advanced viii ACKNOWLEDGMENTS I would like to thank my family, friends, and colleagues for their continuous support and encouragement—especially Mark Stephenson, who introduced me to this training modality. I would also like to thank the team at Human Kinetics, especially Justin Klug, Roger Earle, Laura Pulliam, Ann Gindes, and Neil Bernstein, for helping this project become a reality. Finally, thank you to TRX® for their support and for endorsing this work—especially Chris Frankel, Marisa Christie, Miguel Vargas, Steve Katai, Rachel Mandeville, Tenae Roth, and Nick Vay. ix
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