Instability Training with the TRX
by Racer X Virtual Trainer
If you follow this website regularly, you know that I fully endorse the TRX suspension trainer. Not only is the TRX a great tool for the motocross athlete, Fitness Anywhere does a great job with their programming. I think so highly of the TRX that it is a stand alone option of strength training in the Virtual Trainer Premium Training plans. One of the main components of the TRX that I think is important when training for moto is the instability it creates. In motocross, when you ride, your core muscles are primarily engaged in an isometric contraction. Forces are at work trying to rip you off the bike by twisting and turning and without a strong, stable isometric contraction of the core these forces would win. Doing exercises that force you to engage the core isometrically is key to an effective workout for motocross and the TRX does just this as explained below. - Virtual Trainer
Article originally posted on TRXTraining.com
The TRX Suspension Trainer’s proprietary single anchor point design and equalizing loop provide a unique means to train mobility and stability simultaneously. The TRX Clock Press may look like a chest fly/press hybrid, but it’s a tremendous core challenge and one of numerous Suspension Training exercises that can be used to integrate controlled instability into your training for big results.
When you perform the TRX Clock Press you extend one arm away from your body while completing a classic chest press movement with your other arm. Throughout the movement, your core should remain braced, like you’re about to take punch in the stomach (in other words an isometric contraction).
At the bottom of the movement (the mid-point), it is extremely challenging to maintain equal pressure on both handles to prevent the straps from slipping. On your first few attempts, the straps will likely slip slightly. This slip provides proprioceptive feedback that should remind you to engage your core at all times—the more stable your core, the more mobile you will be at your extremities, in this case the arm performing a fly movement.
The TRX’s single anchor point design and equalizing loop allow you to challenge your stable core, safely, without fear of losing control and injuring yourself if you don’t perform the movement correctly out of the gate. In the process of mastering the movement, you’ll experience a challenge that delivers a 3-D training effect you’ll feel throughout your entire body, not just your chest. Getting a bigger training effect in less time is part of the simple beauty of TRX Training—you train your whole body as an interconnected series of kinetic chains, just as it moves in sport and life.
TRX also makes a product called the TRX Rip Trainer. The Rip trainer is another piece of equipment that does a fantastic job of forcing the core to engage in an isometric contraction while doing a separate movement like a squat. Read my complete review here.
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Check out the complete review of the TRX here.
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.