For most of us, training is a means to staying healthy, mobile, confident (ie. looking great for swimsuit season), etc... All valid motivators. But for our men and women in uniform, the fight to stay fit is a paramount component to protecting our lives and freedoms - perhaps a slightly more daunting goal than simply “looking and feeling good.”
TRX’s ties with the military run deep. Not only was the TRX Suspension Trainer conceived in the military, but TRX products, education and programming have become ubiquitous tactical PT staples. Something we are extremely proud of.
TRX Master Instructor, Brandon Wagoner, is a large part of this feat as he has been leading TRX Education Courses for active duty personnel for nearly a decade. His work with the military has been profound, or as he puts it, “one of the most rewarding experiences of my professional career.”
Wagoner adds, “While I enjoy leading all TRX Courses - to both civilians and active duty personnel - there’s something unique about [working with the military] in that it gives me a sense of obligation that’s hard to put into words. In many cases, the individuals that are taking these courses are putting their lives at stake to protect our everyday freedoms. Needless to say, I take the job of helping them stay in peak condition very seriously. When I step onto that teaching platform, I’m highly cognizant of the fact that the lessons I’m sharing with them could contribute to saving the life or lives of others. I realize my part in that process is relatively small, yet it feels significant.”
In honor of our servicemen and women this Veterans Day, Wagoner has created this military inspired "combat-ready" workout. These exercises are designed to build the strength, durability, endurance and agility needed for military readiness.
TRX "COMBAT-READY" WORKOUT
How it works: Do 8-10 reps of each exercise. Repeat the entire series 2-4 times.
Total Time: Up to 30 minutes
You will need: TRX Suspension Trainer
1. TRX INVERTED ROWS
This exercise is excellent for developing integrated core, upper and lower back strength.
- Squeeze your shoulder blades together and use your lats to pull your body up until your hands are at the side of your rib cage. Slowly lower your body back down to the start position.
This exercise mimics crawling patterns as well and developing total-body strength.
- Put your toes in the foot cradles. Lift the hips so you are in push up position. Perform a push-up. At the end of the push-up movement, lift hips up and pull both knees to the elbows.
Increase leg strength as well as improving explosive power and deceleration of load.
- Stack elbows under shoulders, feet hip width apart. Lower hips down and back, weight in heels. Drive through heels, squeeze glutes, lift chest.
4. TRX POWER-PULL
Total body exercise that increases strength in pull mechanics and helps develop rotation and unilateral strength.
- Slowly lower your body away from the anchor point with your working hand, letting yourself rotate away, until your non-working hand is reaching toward the ground. Maintain your plank. Pull yourself back to the start position in one controlled movement until your non-working hand is touching the suspension trainer. Repeat on both sides.
5. TRX BURPEE
Increase single leg strength, power, explosiveness and stability in all planes. Simulates going from the crawl to standing and potentially to a run.
- Adjust the TRX Suspension Trainer so that the bottom of the foot cradles are at the middle of your calf. Stand facing away from the TRX and place one foot in both cradles. Lunge down and lower your hips while driving your suspended leg back, until back knee is two inches from ground. Place your hands on the ground and hop your grounded leg straight back to a plank position. Perform a push-up then hop your grounded leg forward and explode up to a jump.
6. TRX OVERHEAD SQUAT
Engages more than 200 muscles in the entire body, enhances strength in the posterior chain, improves squat mechanics, mobility in shoulders and hips, and stability in the core.
- Stand facing the TRX with your hands extended over your head in the foot cradles, pulling back so that there is tension on the straps. With your feet shoulder-width apart and your hands still overhead, squat down until your thighs are parallel with the ground.
If you want a complete tactical conditioning program, download the new TRX FORCE Super App here.