Core Conditioning and TRX

Strength Training & TRX

What’s your favorite discipline in triathlon? Swimming, biking, running?  But have you thought about your core lately?  While focusing on strength in all three disciplines is overly important, neglecting core exercises can result in a weak core and poor flexibility and therefore, increase your chances of injury.

I regularly work with Physical Therapist, Nate Snell at Endurance Rehabilitation in Mesa, AZ.  I sometimes find myself the guinnea pig for core exercises in the facility, but it's creating amazing strength in my glutes, hips, abs... MY CORE!!  Among other training techniques in the facility, we use TRX Suspension Training for some of the exercises.  Nate has planned out 4 TRX exercises for me and explains the importance of strength training for women in endurance sports.

Here are some of this week’s exercises you can try to help you build to become a stronger athlete.  Thank you Nate for sharing your facility and expertise with SOAS!

Prone TRX Obliques (Alternating Hip Abduction)

  One leg stays straight, while the other extends
 out to the side. Try 12-15 on each leg twice.

Using the BOSO Ball for
upper body stabilization.  Step 1.

Why: forces your body to stabilize through one half of the chain while the other is moving. Plus it involves movement in the frontal plane (lateral). All of triathlon is completed in the sagittal plane, so lateral stabilizers get weak. Also very important concept for women triathletes as studies have shown weakness in the frontal plane in female athletes leading to patellofemoral pain and injury. Also incorporates isometric core stabilization of neutral spine. This applies to biking and running as the spine needs to stay neutral and stabilized against the strong pull of the hip muscles. 

TRX Side Planks
            

Both feet are in the TRX handles.  Hold Side Plank for 30 seconds to 1 minute.  Twice on each side.

Why: all triathletes do not move well or have good recruitment in the frontal plane. If you want to avoid injury you have to increase the strength and stabilization of all three planes of movement. Side planks, again are working neutral spine core stabilization. You also get increased activation of the gluteus medius to stabilize the pelvis and the shoulder girdle due to dynamic nature of the exercise and it being the only contact point with the ground. helps with running and swimming.

TRX "Y" and "T"

"Y" 2: Lean back on extended leg and then
using shoulders pull back up into "Y" position.

"Y" 1: standing straight up extend arms to a "Y",
 drop foot back.

"T" Same instructions as "Y"

Repeat exercises 12-15 sets of 2.

Why: instability of the scapula is the biggest cause of shoulder pain in swimming. As your arm is exiting the water the shoulder is in the prime impingement posture. if you do not have good mid and lower trapezius strength your scapula will not be stabilized to your chest wall. Instead you get a downward tipping and protracted position of the scapula which pinches the rotator cuff tissue in overhead activities. Important as sitting computer posture and the posture on the bike all lead to anterior migration of the shoulder girdle. If you are not balancing these postures with retraction exercises you are setting yourself up for an overuse injury.

TRX Hamstrings Triple Threat

Step 1: Heels are in TRX straps.   Lift hips into a straight line, almost like a plank.
Repeat 12-15 times by dropping hips to the floor and then repeating exercise.

Step 2: Pull knees to chest while hips are lifted.  repeat 12-15 times.

Step 3:  While knees are pulled, lift hips.  Repeat 12-15 times.
 Repeat sets 2 times for each exercise.

Why: imbalances at the knee joint are the leading cause of overuse injuries. ITB syndrome, patellofemoral pain and runner's knee all can occur when the quad is doing all the work and lost days of training are right around the corner. The hamstring exercises activates the hamstring both as a knee flexor and a hip extender to reach the proximal and distal parts of the tissue. It also requires core and glute work to maintain the proper height of the pelvis and to prevent swinging of the trunk. A particular stressor to women is the wearing of high heeled shoes. Whether for work or pleasure, the position of the foot increases the demands on the quad and can lead to greater imbalances than wearing a flat shoe.

By: Karleen Dirmantas