Longer days. Shorter pants. Sunshine! Summer is so close we can taste it, and it’s time to turn up those summer workout routines. With Memorial Day weekend right around the corner, we’re thinking about how to prepare for all the fun activities that await in the months ahead. Here are just a few examples of how you can use a TRX® Suspension Trainer™ or Rip Trainer™ to build strength and flexibility—and resist injuries—this summer
A lot of folks turn to extra TRX Planks and Crunches this time of year to tighten up the torso for swimsuit season, but those moves are just as useful for sports like surfing, kayaking, and stand up paddle boarding. Committing to extra core work now means you’ll perform better—and recover faster—later. (Find yourself feeling more confident in a swimsuit? Consider it a bonus!)
It’s not just hobby surfers who need to beef up their core strength. According to Scott Adams—head coach at Surf Stronger, the leader in surf-specific strength and conditioning programs—most professional surfers incorporate some kind of auxiliary strength and conditioning work to improve their performance in the water. Adams’ own programs rely heavily on TRX, and he’s even created a TRX workout with pro-surfer Holly Beck.
Moves like TRX Atomic Pushups, TRX Single Leg Squats, and TRX Power Pulls will help you perform better on the water. Add this trio—60 seconds each followed by 30 seconds of recovery, repeating the series 1-3 times—to your regular TRX workout approximately 2–4 weeks before your next surf trip for optimal results. And don’t forget to pack your TRX® Suspension TrainerTM when you’re surfing if you want to bend it like Beck. Holly says, “My favorite part of the workout is definitely the stretching segment at the end.”
Whether you’re in a pool or open water, swimming is a part of summer. Particularly when you’re vacating by the beach or a lake, swimming is a fantastic way to enjoy your surroundings while fitting in a great workout. If you feel yourself tiring quickly in the water, it’s time to adjust your training on land.
U.S. Coast Guard rescue swimmers and Olympic athletes alike turn to TRX to help them improve their strokes, and you can, too. Trainer and former pro swimmer Kari Woodall recommends TRX Planks to practice maintaining a neutral spine through core stability and TRX Squats to increase power for pushing off a pool wall. To target the upper body more specifically, try TRX Power Pulls to train yourself to "preload" the pecs by rotating and opening up the shoulder and torso, and TRX Swimmer Pulls to “connect the catch to the core.”
Stand Up Paddle Boarding and Kayaking
When your summer activities involve oars and paddles, it’s time to bring out the TRX Rip Trainer™. Rip Trainer workouts can help build the foundational muscles you need to paddle faster, stronger and more efficiently in the ocean.
TRX Rip Trainer creator Pete Holman recommends a combination of Rip Paddleboard Rows, Rip Hockey Slap Shots, and Rip Squat Rows. Perform each move for 30 seconds with 30 seconds of rest between exercises. Repeat on the other side and perform the circuit three times.
Stand up paddle boarding and kayaking both require a strong core, balance and power, and these exercises can help you develop all three so you can spend more time enjoying the horizon, and less time pulling yourself out of the water.
With more daylight come more opportunities to join a summer sports league or schedule a weekend softball game with friends and co-workers. The last thing you want to do is get benched for an injury. Your TRX® Suspension Trainer™ can help.
To help avoid shoulder injuries on the field, Mike Reinold, owner of Champion Physical Therapy and Performance, recommends adding a dynamic jab he calls the serratus slide to your workouts.
To begin, place your forearms onto the TRX Suspension Trainer handles or foot cradles. Lean forward, keeping your elbows tucked by your sides. Next, elevate your arms and round your scapula around your rib cage. Push out and up until your elbows are close to eye level, pausing at the top of the movement with your shoulders rounded—before slowly returning to the start position.
Practicing that move now could help you play ball more this summer.
Everyone has a different definition of the perfect summer: yours could be lounging in a hammock, playing volleyball on the beach, or water-skiing. No matter how you envision your ideal summer, there’s no better time to incorporate the training you need to make this the best summer ever.