TRX^® is a suspension training system developed by former Navy Seal Randy Hetrick as an invention of necessity to keep the Navy Seals in peak condition while they were away on missions.  TRX^® training uses your own bodyweight and gravity to build strength in all the elements previously mentioned including core and joint stability.

The apparatus comes in the shape of two parachute-like nylon straps which you can hook up to any pullup bar, tree or behind a door. It is basically a portable gym which you can take anywhere and uses minimal space. The straps are easily adjustable to increase or decrease the load your body can handle. The resistance is determined by how far away you are from the anchor point. By changing foot, hand position, and distance you can determine how challenging you want the exercises to be. There are over 300 exercises which cover total body conditioning. Also, you can easily move from one exercise to the next without major adjustments which you would need to do in the gym.

TRX^® training requires several muscle groups to work together and your core to be constantly active. The effect is even greater because you are working against gravity and need to apply tension to the TRX^® to hold it in place. At the same time, your muscles will be lengthening.  Therefore flexibility and mobility are other components which are also factored in. Whether your body is suspended in the air while you are doing planks or your posterior chain (all your back muscles) needs to stay contracted with any backward pulling movements, your body is working much harder to keep the form of the exercises intact. The design of the TRX^® allows for many different elements to work in unison which why this training method is very different and functional unlike traditional strength training.

TRX^® training is a very dynamic modality of training which teaches your body to move and become stronger in all different planes of motion. This type of functional training can definitely enhance your Capoeira since it is all about establishing a strong base while you are constantly moving around. You are twisting, turning, changing directions from one movement to another which requires power and endurance amongst skill.



Types of Exercises

Since there are over a several hundred exercises, I will only name a few.  There are all many different variation of exercises, squats with rows, overhead squats, lunges combined with upper body, suspended balance lunge, back extension, back row, t,x,y, deltoid fly, suspended plank, suspended pushup, suspended pendulum, pike. The unique aspect of these exercises is that you are always working with tension and gravity without loading your spine. Because you are applying tension to the TRX^® the entire time, your muscles need to work even harder to maintain proper form. Therefore, you are also lengthening your muscles and improving your flexibility and mobility at the same time.

Method of Training

With TRX^® training, you will normally execute a circuit of exercises for anywhere from 45 seconds to a minute with minimal rest in between. This will also depend on your fitness level. You may need to start with a shorter time period until your body adapts to the exercises.

Where can I find the TRX?

TRX^® has their own website, www.fitnessanywhere.com, where you can purchase the TRX^® and take a look at their promotional videos. Since this is still a fairly new style of workout, it can be found in select gyms. There are also many personal trainers who are TRX^® certified.



Conclusion

As a personal trainer certified in TRX^® and Kettlebells , I passionately believe in the effectiveness of these two different methods of functional training. There are things you can do with kettlebells that you cannot do with the TRX and vice versa. (Please see previous article 10 Reasons A Capoeirista Should Use Kettlebells) As a Capoeirista, you need to train according to your martial art. Traditional strength training at the gym will not give you the maximum benefits you are looking for to improve your Capoeira.

In the roda, you need to change directions swiftly, execute take downs, and increase your power or speed while you're switching movements. Other times, you may do some floreios or throw in some kicks. The entire time, you need to stay strong and balanced and keep your base. We all have our weaknesses. Some of us lack the strength for some of the movements, others lack speed or endurance while others have poor flexibility or no mobility. You can fortify your foundation by incorporating those elements missing in your training. Everyone will benefit from dynamic cross training while preventing injuries at the same time.

I wince over the number of injuries I have seen in the past years by those Capoeiristas who do not attempt to balance out their training. More often than not, the inevitable needs to happen...the injuries must first occur before they change their outlook in life. Physical therapy can be a long and painful process but avoidable if you learn to balance out your weaknesses in your program.

TRX^® training is an excellent way of preventing injuries by developing a strong and stable core while you are moving in multi-planes of motion through different exercises. Not only are you training your body for daily activities but you can also tweak your program to benefit your martial arts training.

It has been tested by the military to ensure operation readiness in the field. Today, the TRX^® is used by everyone from the military, police, elite athletes, to Olympians. It is great for all fitness levels and one of the best inventions out there. Just like the kettlebell, this is no passing fad. It is a serious workout for serious people and it can be as tough as you want it to be. Make no mistake, it will hurt, just ask my clients.

If you want to become a powerhouse in Capoeira, I would highly suggest you check out this form of cross training. You will not be disappointed. Train smart, train right and train wisely!



Cindy Lai is a NASM certified Personal Trainer and runs Cindy Lai Fitness Bootcamp, a bootcamp in Central Park that incorporates all the above elements, a kettlebell bootcamp on the West Side Highway for non-traditional strength training, and a seasonal kettlebell conditioning and strengthening class for Capoeiristas. She has been certified by Kettlebell Concepts for the past several years and continuously attends workshops and conferences dedicated to this unique training method of kettlebells. Check out her site for more details.

Photos by Ben30 and The U.S. Army via CC BY-SA 2.0