As a coach you often hear your athletes complain about their wrists hurting when in a front rack position. Being pain-free and proficient in this position is important if you plan on programming cleans with your athletes. Using the straps to accomplish this front rack position WHILE you continue to improve their wrist mobility is a win-win in my book. Eventually your athletes will be able to toss those straps to the side and get after those front squats and cleans with no pain! Thanks for viewing and create a great day!

-Coach Thom

1. Reverse Sled Drag

This exercises focuses on the Vastus Medialis (VMO) the muscles around the knee. It’s a good exercises to implement fir your athletes that suffer from knee tendonitis and/or athletes that have a hard time decelerating on the playing field. Hook up the TRX to the sled, load the sled up, and have athlete walk backwards focusing on pressing through the ground evenly with each step backwards.

2. Sled Rows

Will focus on the posterior chain of the athlete. Have them walk out to a distance in which there is tension on the TRX and have them “brace” themselves as they pull the sled towards them. Take a couple more steps back, and continue this process until you reach the desired distance or number of pulls. Sets of 10-15 pulls will get that back feeling good!

3. Low to High Pulls

Have athlete execute a solid squat; knees pointing in same direction as toes, vertical posture, shoulders and hips in proper alignment. From this position have athlete perform a “high pull” that of which is similar to the high pull performed with a barbell. Athlete will finish in triple extension; ankles, knees, hips. Since this exercise is more technical than say Sled Rows, keep the reps lower between 5-8 should be adequate.

4. Frankenstein Walks

Athlete faces away from sled and has TRX handle in each hand, arms extended, core engaged, athlete then walks forward at a slow and controlled pace. This exercise will train the athletes core as well as shoulder stability. A coaching que I like to use is “brace your core as if someone is going to punch you on the stomach” this reminds them to engage their core and stay solid through the movement. You can also walk along side them while they are performing the Frankenstein walk and lightly from the side push their shoulders, hips, arms, to make sure they are rigid and strong through the movement.

5. Lateral Sled Drags

Athlete grabs both TRX straps in one hand and walks out laterally to a distance in which their arm is full extended and there’s tension on the straps. At this point the athlete bends their knees to roughly a 45 degree angle and begins to drag the sled laterally. Similar to the Frankenstein Walks it’s important for your athlete to stay strong through the movement, bracing their core, demonstrating a solid and vertical posture.

Thanks for viewing! Create a great day!

Coach Thom

The TRX can play a pivotal role for newer clients lacking strength and athletes coming back from injury.  With the TRX Suspension Trainer, you’re able to un-load certain exercises, which allows the client/athlete to progress gradually. Doing so builds strength and confidence in the process.

I’ve often found my new clients to be:

1.  Afraid of the gym
2.  Out of shape and weak
3.  Lacking confidence

The last thing these clients need is a personal trainer throwing weight on their back and setting them up to fail.  If they aren’t physically or mentally ready for certain exercises, that’s ok! Simply scale it down and build them up.  I love showing my newer clients how much fun training can be with the right exercises performed at an appropriate level of difficulty.  The following  is a list of my top TRX “Building Block” exercises I like to incorporate with my new clients:

            1.  TRX Low Row 3-4 reps x 10 sets

2. TRX Squat 3-4 reps x 10 sets

3. TRX Elevated Step-Up 3-4 reps x10 sets

4. TRX Chest Press 3-4 reps x 10 sets

5.  TRX Side Lunge 3-4 reps x 10 sets

6.  TRX Y-Fly  3-4 reps x 10 sets

Staying in the 3-4 reps of 10 sets range ensures a good amount of volume, which will give your clients plenty of practice with the exercise.  The more sets your client completes, the stronger they’ll become.  And with improved strength, you will notice a distinct increase in confidence.  As their strength and confidence grows, your clients will start to view the gym as a place where goals can be accomplished, rather than a place where failure is inevitable.

Similar to working with new clients, injured athletes need positive reinforcement by experiencing success in the weight room.  This is possible by progressing gradually and using the TRX to un-load specific exercises.  I like to incorporate isometric and eccentric principles in these exercises to expedite strength levels and body awareness.  This is a list of my TRX  “Back at It” exercises:

1.  TRX Squat and TRX Single Leg Squat with a 5-0-1 eccentric tempo (5 seconds on the descent, 0 sec hold, and 1 second return to start position), progress to wearing a weight vest 3 reps x 5 sets
2.  TRX Squat Jumps with Isometric 2 count hold upon landing 3 reps x 5 sets
3.  TRX Speed Skaters with Isometric 2 count hold upon landing 3 reps x 5 sets
4.  TRX Low Row with Isometric 2 count hold at contraction point, progress to wearing a weight vest 3 reps x 5 sets
5.  TRX Step-ups with a 1-0-5 eccentric tempo, progress to wearing a weight vest 3 reps x 5 sets
6.  TRX Seated Pull-Up with Isometric 2 count hold at contraction point, progress to wearing a weight vest 3 reps x 5 sets

We want to keep the volume on the lower end of the spectrum here since the exercises are using eccentric and isometric principles which will be more demanding on the athlete’s body.  As the athlete becomes stronger and more confident with these exercises, you can then adjust the sets and reps, thereby increasing the overall volume.

My intention for these exercises is to help build up your athletes and clients, as well as put a smile on their face for the fun workout you just put them through!

About Coach Thom:

Scott Thom recently completed his second season with the Washington State University men’s basketball program as the team’s strength and conditioning coach/player development.  He served in the same capacity at California the previous four years. Prior to joining the staff at California, Scott coached basketball and taught physical education for seven years at Vintage High School in Napa, Calif. Scott received his bachelor’s degree in physical education from Chico State in 2002, a teaching credential in physical education from Sonoma State, and a masters in Coaching and Athletic Administration from Concordia University. He is certified through both CSCS and USAW.  Scott writes articles for STACK and Harbinger Fitness.

Instagram Account- @CoachScottThom

The Exercises

1. Hamstring Hold x10 seconds

*Position your heels in the foot cradles of the TRX. Legs are straight, triceps and elbows are flush with the ground and can provide stability, slowly press heels into straps, slowly raising lower body off the ground, and hold in a straight line.

2. Hamstring Curls x10

*Heels stay in the foot cradles of the TRX, triceps and elbows are still flush with the ground and can add stability as you slowly elevate lower body, and bring heels under your glutes. Important to keep hips extended throughout the movement, this will help to really isolate your hamstrings.

3. Hip Thrusts x10

*Place balls of feet in the foot cradles of the Suspension Trainer, knees are bent at 90 degrees, press feet into straps, raising hips up and down, focusing on the high hamstring (where the hamstring meets the glute).

Give this hamstring circuit a try at the end of your next leg day, and smoke those hamstrings!

Coach Thom- Create a great day!

About Scott Thom:

Scott Thom recently completed his second season with the Washington State University men’s basketball program as the team’s strength and conditioning coach/player development, after serving in the same capacity at California the previous four years. Prior to joining the staff at California, Scott coached basketball and taught physical education for seven years at Vintage High School in Napa, Calif. Scott received his bachelor’s degree in physical education from Chico State in 2002, a teaching credential in physical education from Sonoma State, and a masters in Coaching and Athletic Administration from Concordia University. He is certified though both CSCS and USAW. Scott writes articles for STACK and Harbinger Fitness.

Cal Basketball Workout

Apologize ahead of time for the “wind tunnel” effect but, here’s some great info on getting your glutes, hips, and core ready to play! I love using ankle bands as an activation tool because the tension seems perfect to help you focus in on areas you want “firing”. One set of this circuit will get your glutes and areas around your hips ready for battle! Thanks for viewing, if you like the vid, please share it! Creat a great day!

-Coach T