Heavy lifting is an integral part of any football strength and conditioning program. Suspension training can be used as an incredibly effective technique to help with neuromuscular activation, or warming up, prior to heavy lifts. This approach can significantly increase performance of the key heavy lifts and help athletes to break through plateaus and achieve new levels of strength. Simply integrate suspension training as a component of a general warm-up routine or as a series of warm up sets for a range of key heavy lifts.
Using TRX Suspension Training for this purpose is highly effective for a number of reasons. If you’re a trainer or strength and conditioning coach, the ability to adjust resistance simply by adapting body position allows for a fast and efficient method to prepare a number of players simultaneously with individually appropriate resistances. If you’re training on your own, these same attributes will let you rapidly transition from exercise to exercise.
Using functional, integrated movements that task balance and attack subtle instabilities heightens neuromuscular activation and prepares the appropriate motor pattern for the exercise, all without causing any lasting local muscular fatigue.
Many exercises can be used to achieve this effect. Below are videos demonstrating a few primary movements for enhancing key lifts.
The TRX Overhead Squat (see above video), reinforces the squat pattern while activating the posterior chain to prepare for overhead lifts like clean & press
The TRX Single Leg Squat activates single-leg squat motor pattern, teaches mechanics & is excellent for hip complex
The TRX Chest Press uses tremendous upper body activation due to the subtle instability in Suspension Training.
In this way Suspension Training is an ideal technique to support the Olympic lifts and other ground-based training that modern football teams must utilize to be as functionally strong and powerful as possible.