The trend of the new millennium in sports programming is in-arguably functional training. This trend has had tremendous impact not only in how we go about training but in the modalities we are using to achieve our goals. With this departure from isolated action, there has been an increased demand for exercise modalities that are movement based and that require coordination and engagement from the entire body. Pros and amateurs alike recognize that while looking great is important, the ability to apply those aesthetics to performance is even more essential to long term performance and quality of life. This is what true functional training is all about. Suspension training represents the evolution of functional training and is a tremendously effective way of integrating closed kinetic chain, body weight based movement into any training plan.

  1. The strength required to generate and control movement in a destabilized environment is a type of strength unlike any other. In many suspension training environments, the centre of gravity is displaced outside of the base of support. This setting requires that the core is in a heightened state of activity to maintain postural alignment and exercise position.
  2. Suspension training presents a slightly unstable environment from which the subject has to work. This is proven to produce increased muscular activation and proprioceptive demands on joint stability.
  3. Adjustments in body position can very quickly and easily change resistance levels across an incredibly broad spectrum of abilities, making this system of training appropriate for everyone from the very advanced to the very deconditioned.
  4. It allows us to control our body position and produce smooth and efficient movement in increasingly more challenging postural situations. This increased ability to generate power and stabilize in unbalanced positions correlates directly to increased performance in virtually every sport.
  5. Suspension training also necessitates increased levels of spinal stabilization in order to maintain proper exercise position and body alignment. Training under these conditions of loaded instability generates complete muscle activation of the prime movers.
  6. It creates proprioceptive challenges that reinforce muscle firing sequences and motor patterns that transfer directly into movements commonly found in sport and life. This style of training demands coordinated and integrated body movement and offers challenging, sport specific variations that require power and agility, the mainstays of athleticism.

TRX Sprinters Start


Engage core and lower body down into lunge position while pressing free leg back into a sprinter”s starting position. Lower only to a 90 degree angle at forward knee. Toe on back leg should just tap ground at very back of movement. No force should be generated from back leg. Drive forward into movement much like a sprinter out of starting blocks. Ensure hips stay aligned behind shoulders throughout movement.

TRX Suspended Incline Press


Lower head slowly toward ground. Stop movement just before head touches ground. Press body back up to extended arms position. Keep core engaged and do not allow hips to sag. At end of set hand walk in under control and slowly lower body to start position. Be sure to leave enough energy to achieve this process.

TRX 1 Arm Row


Begin motion by “squeezing” shoulder blades together. Pull chest to handle by drawing elbow in to side so 90 degree angle exists at shoulder. Pause at top of movement. Keep body aligned throughout motion and wrist in neutral position. Do not throw hips upward to assist exercise. Lower slowly to “start” position.

TRX Chest Press


Keep hands anchored in position and lower chest toward hands, (similar to pushup). Focus on alignment and control. Do not exceed a depth where handles are even with chest.