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You use the TRX to train. But have you mastered the art of using it to coach? Get your fish out of the water and get suspended. In doing so, you'll amp up your value as a coach and open up a whole new world of dryland training. Seasoned swimmers require ample cross training, or dryland training as we call it. In addition to providing an alternative to the monotonous "down and back" in the pool, dryland training allows swimmers to work a multitude of movements essential to fast swimming, but in a different medium. While many competitive swimmers have a good feel for the water and can make adjustments based on verbal feedback, some lack that proprioception and changes get lost in the translation. As a coach, I sometimes need to physically move the swimmer the right way or demonstrate, which necessitates getting in the water.  This is not always appealing or even feasible for most coaching staffs since the coach to swimmer ratio is typically very high. TRX Suspension Training helps one coach effectively teach large groups swimming specific movements without getting in the water. So many TRX exercises correlate directly to a teaching concept, stroke, streamline, start or turn. Want to find the perfect TRX exercises to enhance your swim performance? Take our quick assessment quiz to get a customized training plan for swimmers. Coaches can demonstrate and/or physically move the swimmer into the right position and give verbal cues throughout the movement. The following four exercises are just a few of my favorites for swimmers and coaches: TAKE OUR TRAINING QUIZ TRX Plank - This exercise reinforces the most basic element in swimming: maintaining a neutral spine through core stability. This translates into “floating” correctly in the water and thus moving efficiently from stroke to stroke without losing velocity and distance per stroke from a poor body position. By adding a Pike, we train for the power needed in our short-axis strokes, and by making it a TRX Side Plank (with Rotation), we train the obliques to drive our long-axis strokes. Plank progressions cover a lot! TRX Squat - This is the same movement we use when we push off the wall and streamline and also what we do upon entering the water from our standing starts. Maintaining good alignment and body tone from the fingers all the way down through the core, legs and toes is exactly what we focus on while streamlining. I like to add a calf raise after extending and even a jump to mimic the plyometric movement off the start and turn. TRX Power Pull - This is my favorite exercise for freestylers. Freestyle is now taught with a much more open shoulder and arm swing into the recovery. The Power Pull trains swimmers to "preload" the pecs by rotating and opening up the shoulder and torso. The single handle enables swimmers to rotate fluidly as a single unit while working acceleration from the core to ‘load’ into the catch. TRX Swimmer Pull - This exercise really applies to all four strokes. While seemingly obvious as a swimming exercise of choice, it’s not my favorite because of the name, or the fact that you are "swimming" by moving your arms front to back.  In fact, one of the most difficult concepts I teach younger swimmers is how to “Connect the Catch to the Core,” and how to find something solid in the water to hold while you’re pulling. We don’t, in fact, pull our arms through the water at all, just like we really aren’t moving our arms on the TRX.  We anchor our catch and move our bodies past our hands. In TRX terms, we anchor by maintaining tension on the TRX handles and straps, and we move our bodies by applying force to the handles (best achieved with an open grip), which we ultimately feel throughout the core. We learn to accelerate by connecting our limbs to our core. Every athlete needs constant reinforcement, and visual demonstrations undoubtedly work best when trying to teach and hone skills. Combine that with verbal cueing and immediate feedback, and you are now utilizing the TRX as so much more than a physical training tool. Your fish will feel, and therefore learn, how body positioning, core connection and other minor adjustments can make a major impact. If you don't have a suspension trainer, pick one up today. TRX® PRO4 SYSTEM BUY NOW TRX® HOME2 SYSTEM BUY NOW TRX® TACTICAL GYM BUY NOW   For other TRX exercises that your athletes can utilize in their training, try the TRX Training Club today and get access to hundreds of workouts with our strap. Kari Woodall (www.WoodallTraining.com) swam at UNC-Chapel Hill and continued to swim professionally and was on the US National Swimming Team several years. After  retiring from competition, she coached Division I Swimming for 11 years before leaving to stay at home more with her kids. Her passion lies in coaching and motivating groups, so she eventually began running her own swimming clinics and fitness boot camps.

The second Grand Slam event of the year, the French Open marks the beginning of the summer season for tennis. The significance of the clay surface (versus, say, grass) gives an advantage to better conditioned players, instead of just the best hitters. When talking tennis training and conditioning, the TRX Suspension Trainer has become the go-to tool for tennis greats from Max Mirnyi, Kevin Anderson, James Blake and Melanie Oudin. With it, tennis athletes can improve on-court performance and reduce the chance of overuse injuries. Want to find the perfect tennis-specific exercises for your game? Take our quick assessment quiz to get personalized TRX training recommendations matched to your skill level. TAKE OUR TRAINING QUIZ Here, TRX Instructor Anne Parker and physical therapist Patty Pennell demonstrate four TRX Suspension Training exercises that will improve core stability, hip mobility and rotational strength for improved on-court performance.   TRX Lunge (with Medicine Ball) Benefits: Improves hip mobility, stability and rotational strength and builds power in the front legAdjust your TRX to the fully lengthened position and place it into single handle mode. Stand facing away from the anchor point and place your left foot in the TRX foot cradles with your weight on your right foot about 12 inches in front and to the right of the anchor point. Bend your front leg to 90 degrees, keeping your left leg aligned with the anchor point. At the same time, reach first down with your medicine ball and then, as you drive up with your right left, reach up and to the right with the medicine ball. This is one rep. Repeat the exercise for 10 reps before switching legs. TRX Grappler Push/Pull Benefits: Increases upper body rotational strength and shoulder stabilityAdjust your TRX to the mid length position, take it out of single handle mode and stand facing sideways to the anchor point. Begin by aligning your hands (with bent elbows) in front of the anchor point. Allow your body to move away from the anchor point by straightening your arms. Ensure your body remains in a strong plank; do not allow your hips to sag during the movement. Return to an upright standing position with straight arms. Repeat for 10 reps before switching sides. TRX Crossing Balance Lunge (with Hop) Benefits: Increases hip strength and foot speed as well as power for backhand and forehand swingsWith your TRX still in the mid length position, stand facing the anchor point with your feet together. While holding onto the TRX, hop your right foot back and behind you into a lunge position and quickly switch legs, repeating the movement by hopping your left leg back and behind you. Repeat for 10 reps, alternating legs each time. Perform the movement again, this time hopping your legs to the front. Repeat for 10 reps, alternating legs each time. TRX Forward Lunge Benefits: Improves hip mobility, stability and rotational strength and builds power in the front legAdjust your TRX to mid calf position. Place your left hand in the foot cradles and stand facing away from the anchor point. Step forward with your right foot into a lunge position; your knee should not go beyond 90 degrees. Simultaneously raise your left hand, maintaining tension on the TRX, until you feel a stretch. Drive up and back with your right foot and lower your arm as you return to start position. Repeat the exercise for 10 reps before switching sides. The physical demands of tennis can take a toll on your joints if you don’t train to play. Putting some time into your off-court training program using the TRX will improve your rotational strength, multi-directional running, muscular endurance and power for your serve. In short, it will take your tennis conditioning to the next level! See you on the court. Anne Parker, CSCS, is a TRX Instructor and a strength and conditioning coach and speaker who motivates and educates athletes throughout the US. She is the creator of Train to Run and Train to Play workshops, teaching athletes how to train for injury prevention and improved performance. Dr. Patty Pennell-Noel, PT, ScD, is the owner of Back to Motion Physical Therapy in Denver, Colorado. Patty is currently a physical therapist for the Women’s Tennis Association (WTA) and also serves as a consultant for the Leukemia Team in Training. Aside from her private practice, Patty works as clinical faculty for Regis University’s Physical Therapy Program in Denver. For a comprehensive, real-time tennis workout, check out the TRX Performance: Tennis DVD in the TRX shop.

Surfing requires a tremendous amount of upper-body and core strength, as well as cardiovascular endurance and skill. Whether you’re an elite-level surfer or your just trying to get the most out of your limited time in the water, doing some cross training can really help to improve your performance.      We've asked our friends at Extreme Athletics in Orange County, California to show us the tricks they use to train some of the world's best surfers, so you can take your game to the next level. Want to find the perfect surf-specific training for your skill level? Take our quick assessment quiz to get a customized workout plan that'll help improve your performance on the waves. Here is a sample of one of their surf-specific workouts: TAKE OUR TRAINING QUIZ   Push Ups  Get into a plank position from your hands, with your elbows stacked under your shoulders. Engage your core, and do not allow your hips to sag. Use your arm and chest muscles to lower yourself down into until your chest touches the ground. At the bottom press your body back up to the start position in one, controlled motion.      TRX Atomic Push Ups:  Get in a pushup position with your feet in the foot cradles of the Suspension Trainer, directly under the anchor point. Brace your core and perform a pushup. When you reach the top of the push up, pause for a moment and pike your hips up while keeping your legs as straight as you can. Pause for a moment at the top, then lower your hips back down to the start position.      TRX Single Leg Squat:  Stand facing the TRX holding one handle in your right hand, plant your left foot in line with the anchor point. Lower your hips towards ground, keeping your right leg straight out in front of you. Drive through the heel of your left foot and extend your hips forward to stand. Repeat on both sides.      TRX Power Pull: Stand facing the anchor point, holding one handle of the Suspension Trainer with one hand tucked into your side and your free hand reaching up toward the anchor point. Brace your core and focus on maintaining a solid plank position. 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.      TRX Abducted Lunge: Stand sideways to the TRX and place the arch of your foot closest to the straps in both foot cradles. Hold your arms straight out in front of you and keep shoulders over hips. Lower your hips down and back, allowing your suspended leg to move away from body. Keep your chest tall and your eyes focused out ahead of you. Squeeze your gluts and drive through the inner thigh of your suspended leg to return.    Perform each exercise for 60 seconds with 30 seconds rest in between exercises. Repeat the entire sequence 1-3 times through, 2-4 times a week to see optimal results.    Want more TRX for surfing? Try the TRX Surf Stronger Workout. 

Improving your running mechanics can greatly impact your speed, efficiency and overall performance, as well as decrease your likelihood of injury. Our For the Love of the Run series provides you with some super helpful tips and tricks to help you perfect your running techniques and develop better functional movements so you can run stronger, longer. In this installation, we take a look at building better posture and knee drive, as well as improving hip and ankle mobility. These exercises will make your stride more even and consistent, and help to identify any imbalances in strength or mobility you may have across your left and right sides. TRX Lateral LungeLogic:Though running is mostly a linear activity, it’s really important to develop your ability to move from side to side as well. Improving your hip mobility and single-leg strength and stability will help you while pivoting, turning or running on uneven surfaces - particularly helpful for trail running. Set Up:Stand facing the anchor point with your feet about double-shoulder-width apart, holding the Suspension Trainer by the handles. Brace your core and keep your head and chest up before your start moving. Movement:Drive through your left foot in order to lunge down on your right side. Let your hips drop down and back, and maintain an upright torso, with your shoulders pulled back. Keep your feet flat. Focus on opening up the inner thigh of your non-lunging leg. Return:Drive through your lunging leg to return to center, pausing for a moment to reestablish your plank, then repeat on the other side. TRX Forward Lunge to ILogic:This exercise increases flexibility in the hip flexors while teaching you to generate power through your core. This will help to improve knee drive and maintaining good posture, especially when running up hills or stairs. Set Up:Stand facing away from the anchor point holding the handles with your hands and your arms straight out in front of you. Movement:Lunge forward until your front knee is bent at 90 degrees, letting the knee of your trail leg kiss the ground. As you lunge down, your arms should go directly overhead, unloading your legs slightly so you can focus on the stretch. Return:Brace your core, press your hands into the handles and drive through your front foot to return to the start. Reestablish your plank before repeating on the other side. TRX Low RowLogic:When fatigued, runners have a tendency to internally rotate their shoulders, putting their torso in an inefficient position from both a mechanics and a oxygen-uptake standpoint. This exercise will strengthen the core and shoulders to reinforce good position throughout the full duration of a run. Set Up:Stand facing the anchor point and lean back while holding your self up with the Suspension Trainer. Brace your core and focus establishing a strong plank with your shoulders pulled down and back. Movement:Maintaining your plank, use your back muscles to pull your chest up to your hands. Return:Lower yourself down in one slow, controlled movement. TRX Balance Lunge:Logic:Build single-leg strength, balance and stability to produce an even and efficient stride. Set Up:Stand on one foot facing the anchor holding on to the handles of the Suspension Trainer. Movement:Lunge back until your front knee is bent to 90 degrees, letting your rear foot hover above the ground and keeping shoulders, chest and eyes up. Return:Use your glute and hamstring to bring you back up to the top. Pause for a moment to reset your plank before starting the next rep. 

As a runner, developing integrated lower and upper-body strength, especially through your core, will result in a more powerful and efficient stride. Though it may seem a little counter-intuitive, your upper body and core actually play a big part in generating power and maintaining stability while you run. Try these three TRX exercises for creating core strength, stability and mobility in runners and watch your performance soar: TRX Bottom Up SquatLogic:Improve mobility in the hips and ankles while warming up the entire body for any training session. This exercise also teaches you how to engage your core and arms to improve your running posture, key for efficient breathing and arm drive. Set Up:Stand facing the anchor point holding the TRX handles in front of you with your feet about hip width apart. Squat down and curl yourself up with your arms. Hop around a little until you get in a position where you feel like you could let go of the Suspension Trainer and you wouldn’t fall back. Movement:Brace your core and drive through your feet to stand up. As you stand up, rotate your palms around until you are performing a triceps press.Reestablish your plank at the top of your squat.  Return:Lower your hips down and back to return to the bottom of the squat. TRX Hamstring RunnerLogic:Develop your posterior chain, hamstrings, lower back and glutes to help correct imbalances not only from front to back, but also from side to side. Set Up:Lay on your back with your heels in the foot cradles, directly under the anchor point. Drive your heels down, squeeze your glutes and brace your core to lift your hips. Imagine you are performing a plank on your back. Movement:Without letting the straps slip, draw one knee toward you and keep your other leg out straight. Try to focus more on keeping your non-moving leg straight, instead of your moving leg. Return:Press your foot back out and repeat on the opposite leg. TRX Chest PressLogic:Think of this move as a moving plank instead of a chest and arm exercise. With this movement you are developing integrated core strength and stability to improve your running posture and arm drive. Set Up:Stand facing away from the anchor point holding the handles of the Suspension Trainer out in front of you. Brace your core and lean your weight into the handles, making sure your hips, shoulders, knees and ankles are all in line. Movement:Bend your arms at the elbows to lower yourself down in one controlled motion until your palms are at the side of your chest. Return:Brace your core and squeeze your glutes to reestablish your plank, then drive your hands through the handles until your arms are fully extended out in front of you. Recommended Workout Sequence:TRX Bottom Up Squat: 5-10 repsTRX Hamstring Runner: 5 reps on each legTRX Chest Press: 5-10 reps For more running-specific workouts from TRX go here. 

Kari Pearce has used TRX training tools for years, first as a gymnast, and now as one of the world’s top CrossFit athletes. This summer, TRX is chronicling Kari’s journey to the CrossFit Games with a weekly series about her training program. “It makes me feel better to eat right and train properly,” elite CrossFitter Kari Pearce says. “I notice a difference in how my body feels.” For Pearce, that means consuming clean, whole foods, and the occasional Lucky Charms. But more on those later. Pearce has been an athlete her entire life—from gymnast to bodybuilder to CrossFitter—but she became more thoughtful about her diet after she finished college. “When I was gymnast, I tried to eat healthy, but I also ate a lot of other junk. I didn’t pay as much attention to my nutrition or think about how it would affect my performance,” she recalls. One obstacle was that certain foods—like yogurt or granola—sound healthy, but frequently hide unnecessary sugar and additives. “Now that I’m older, I enjoy learning about it, changing things and seeing how my body reacts,” she says. With the CrossFit Games approaching, and her workouts ramping up, Pearce is extra-careful about her food choices. She works with Renaissance Periodization, (a company that uses science and research to create food programs for athletes), and Kettlebell Kitchen, (a Brooklyn-based meal service), to ensure she’s getting exactly what her body needs to perform. Pearce eats as many as five small meals and a protein shake during a day. It’s not just a matter of eating frequently, but choosing the right balance of food categories. On a typical day, she has a combination of chicken, eggs, veggies, peanut butter, and lots of oatmeal. (“It’s easy. You can carry it anywhere. You just need hot water to cook it. It’s one of the things I carry most with me when I travel,” she says.) Portion sizes vary according to the time of day—and what time she’s working out—but Pearce consumes as much as 75 grams of carbs, 3 ounces of protein, 1–2 servings of fat, and vegetables in a single meal. “My favorite meal is chicken with grilled peppers and onions, black bean salsa, and avocado. I think I could eat that for the rest of my life if someone would cook it for me everyday,” she says. Her vitamins and nutrients come from food—the only supplement she takes regularly is fish oil—and she doesn’t drink alcohol. “I don’t really enjoy it,” she says. “If I’m going to get extra calories, I want ice cream, not alcohol.” Even when she travels, Pearce sticks to her meal plan by packing a cooler with prepared meals, or finding a hotel room with a kitchen so she can do her own meal prep. In a bind, she eats oatmeal or canned tuna. “I’ll go out some,” she says, “but I try to eat as much of my food as I can. If I eat out and I eat junk, I can really feel the difference in my energy levels.” Traveling for CrossFit Regionals or the CrossFit Games requires a little extra meal packing...and a “magically delicious” snack. For her last Regional competition, Pearce’s consultant at Renaissance Periodization wrote her a nutritional program, and recommended a simple sugar between events. Yes, he actually told her to eat Lucky Charms. The cereal has been her favorite for years; Pearce says her dad even discovered chocolate Lucky Charms when she was in college, and would bring her boxes when he visited. “So I eat Lucky Charms with some lean chicken or protein [during competition],” she admits. “I just bring a big bag of Lucky Charms with me.” After competition, Pearce goes out for Mexican food—she loves fish tacos, guacamole, and fajitas—and ice cream. Then it’s back to the meal plan. Because even if she tops the podium at this year’s Games, there’s always another goal to train for.

TRX Training Imbalances in your leg strength and mobility between your left and right side can give you an uneven and inefficient stride. Over time, these imbalances can lead to overuse injuries. These TRX exercises provide an excellent way to recognize, improve and ultimately, overcome those imbalances. Want to find exercises that address your specific muscle imbalances? Take our quick assessment quiz to get a personalized training plan. So you can do what you love, longer and more pain free. TAKE OUR TRAINING QUIZ Here's what you'll need: TRX® PRO4 SYSTEM BUY NOW PRO4 RUNNER BUNDLE BUY NOW TRX® TRAINING MAT BUY NOW TRX Forward Lunge to I Fly (Advanced Progression) Logic:This exercise develops mobility in your hip flexors, stability in your core and improves single-leg balance and coordination, all helpful components in evening out your stride. If you’ve already mastered this progression of the exercise, try trailing the hand of your working leg and alternate from side to side to increase the stretch and develop some running-specific coordination.   Set Up:Stand facing away from the anchor point holding the handles with your hands and your arms straight out in front of you. Movement:Lunge forward until your front knee is bent at 90 degrees, letting the knee of your trail leg kiss the ground. As you lunge down, your arms should go directly overhead, unloading your legs slightly so you can focus on the stretch. Return:Brace your core, press your hands into the handles and drive through your front foot to return to the start. Reestablish your plank before repeating on the other side. TRX Single Arm RowLogic:Not only with this move improve your arm drive and posture, making your run more efficient and powerful, but it also will improve durability. Because we’ve modified this to a single-arm progression, you’ll be resisting rotation the entire time, helping you develop better 360-degree stability so your can better handle the high impact and changing surfaces while you’re running. Set Up:Stand facing the anchor point and lean back while holding your self up with the Suspension Trainer in one hand. Brace your core and focus establishing a strong plank with your shoulders pulled down and back. Movement:Maintaining your plank, use your back muscles to pull your chest up to your hand. It can be helpful to use your non-working hand to mirror your working hand ensuring you’re body is totally even, throughout the movement.  Return:Lower yourself down in one slow, controlled movement. TRX Suspended LungeLogic:Probably one of the single best exercises you can do to recognize and correct imbalances between your left and right sides, there is no hiding from this move. Core strength, single-leg stability, balance, mobility- this exercise has it all. Set Up:Stand facing away from the Suspension Trainer with one leg through both of the foot cradles. Ground yourself through your working leg and find your plank before you start moving. Movement:Push your hips down and back, and lunge down until your front knee is bent to 90 degrees. Keep your core braced and your chest up the entire time, and let your arms match your stride pattern, mimicking the way your run. Return:Drive through your front foot and use your glute and hamstring to bring you back up to the top. Pause for a moment to reset your plank before starting the net rep. Recommended Workout Sequence:TRX Forward Lunge to I Fly: 5-10 reps on each sideTRX Single Arm Row: 5-10 reps on each sideTRX Suspended Lunge: 3-8 reps on each side

With March Madness in full force, we figured that many of you out there might want a little basketball-inspired training to work out your broken-bracket aggression. TRX Director of Human Performance Chris Frankel hand picked these five exercises to help basketball players improve their quickness, agility, power, explosiveness and leaping ability. Want to find the perfect TRX exercises to enhance your game? Take our quick assessment quiz to get a personalized basketball training plan. TAKE OUR TRAINING QUIZ   In the video above, TRX Instructor Casey Stutzman takes you through our "starting five" TRX exercises designed to help get you game ready. They are: TRX Lunge -  Builds single leg strength, deceleration, acceleration and balance, works the posterior chain and integrates functional core strength all at once TRX Atomic Push-up - Integrates chest and shoulder stability, core strength, power and high intensity cardio training TRX Side Plank - Develops lateral core strength and stability TRX Crossing Balance Lunge - Works the hips, legs and core in a multiplanar single leg stance TRX Power Pull - Integrates multiplanar back, shoulder and core training in a standing position  As always, make sure you warm up properly and select the appropriate intensity for your fitness and ability level. See you on the court! Get your TRX Suspension Trainer here. Casey Stutzman is a TRX Instructor and travels the US teaching TRX Professional Education Courses. Casey has been using TRX Training for over three years in his role as Head Trainer at Bay Athletic Club in Alpena, Michigan as well as coach of the Alpena High School girls' basketball team. He holds certifications through the American Fitness Association of American (AFAA) as well as Under Armour’s Combine 360. Casey is also a competitive bodybuilder.

Just when you thought that we could not make the TRX any more fun, we went and made a game out of it. We have partnered with FitDeck, the fitness deck of cards to help build a foundation of fitness by creating hundreds of basic workouts that are, simple, convenient and fun. Together we developed the FitDeck TRX Suspension Trainer. This deck of cards is specifically designed to challenge your exercise routine and keep it fresh and interesting.   This deck of 26 cards can be used on their own or combined with other FitDecks to maximize your possibilities. The simplest way to use the deck is to shuffle the deck, pull the top card, do the exercise and then work your way through the pile. But that is not the only way to use it. Check out FitDeck's suggested games or come up with some of your own.   We at TRX have always been dedicated to making fitness challenging and fun and what better way than to make a game out of it! Want to discover workouts that match your idea of fun fitness? Take our quick assessment quiz to get personalized exercise recommendations that keep you motivated and engaged. TAKE OUR TRAINING QUIZ