Try this TRX Suspension Trainer and Rip Trainer fusion workout from Allen Wirtala (on right in photo), strength and conditioning coach for the Seattle Mariners, to keep you in the game this holiday season. If you are wondering how Wirtala has built players like right fielder Ichiro Suzuki and second baseman Dustin Ackley, here are two hints: 1) do not take the holidays off and 2) get yourself a TRX Suspension Trainer and Rip Trainer and bring them with you everywhere.
Wirtala is a champion of incorporating outside-the-box modalities into his functional strength training and adapting to whatever his environment has to offer. In a recent interview with TRX, he mentioned that earlier in the week, while his players were warming up for a game in Anaheim, California, he made them lift the sandbags that were being used for construction on the stadium as part of their workout. How’s that for adapting your environment?
It should be no surprise then that his outlook on training over the holidays staying consistent no matter what the circumstances. “Even with free time being at a premium,” he says, “there is always time for a 30 minute Suspension or Rip Training blast, no matter where you are. Make it a priority to enjoy the holidays and stay fit.”
Here is his holiday crunch time total body workout that combines strength, endurance and metabolic conditioning:
- TRX Atomic Push-up - superset with Rip Reverse Lunge with a Row
- TRX Low Row - superset with TRX Hamstring Curl
- TRX Overhead Squat - superset with Rip Rotation Push
- TRX Lunge - superset with TRX Shoulder Series (Is, Ys & Ts)
- TRX Rollout - superset with Rip Wood Chop
Perform each exercise for 30 seconds, three rounds per pair.
As far as food is concerned, “moderation is key," says Wirtala. "Small amounts of your favorite indulgence will keep you satisfied and minimize the damage, especially when combined with staying consistent with your training.”