5 TRX Moves with a Bench

Athletes and clients are always looking for new ways to challenge themselves. I believe the TRX is a tool that can challenge any client regardless of their experience and ability. For TRX veterans looking for advanced movements, I have a number of videos on my You-tube page: http://www.youtube.com/takeaimfitness.

The latest installment involves some traditional TRX exercises with the addition of a bench that you would find at most fitness facilities. By adding the bench to a number of exercises, your strength, balance, coordination and core stability demands are greatly increased. Use caution when executing these exercises and be sure you are proficient in them, and any other exercises, before having your clients or athletes perform them.

Here is a brief breakdown on the 5 exercises:
1. TRX Row with Elevated Feet

By elevating our lower body for a TRX row we are now closer to parallel with the ground, making the exercise extremely challenging. I prefer to keep a neutral grip (palms facing each other), elbows by your side, and your spine neutral throughout the movement.

2. Elevated TRX Roll-out

This is a favorite exercise of mine due to the full-body control that is required. All the spinal stabilizers must be firing in order to maintain proper technique and your posterior shoulder/scapula stabilizers must be engaged the entire time. Use a slow, controlled manner as you extend your arms and body out to your end range.

3. Elevated TRX Single Leg Squat (Pistol)

In addition to the increased balance component, the addition of the bench allows the “free” leg to extend out a little lower than if you were to perform this exercise on the floor. This is a good alternative if you don’t have the ankle mobility in the working leg or hip flexor strength in the free leg to perform a pistol on the floor. Be sure to keep your arms relatively straight and try to keep your weight on the heel to the mid-foot while maintaining an upright posture. Extend the hip and stand up tall to complete one repetition.

4. Elevated Suspended TRX Hip Press (Bridge)

I love using this exercise with my MMA athletes due to the demands of their sport. They require a great deal of strength and endurance in the hips and glutes and this exercise targets this area nicely. If you plan to add weight it’s best to have a trainer or partner nearby to assist you. A great exercise when performed on the floor; add the bench and you are able to get a greater range of motion through the hip joint.

5. Elevated Suspended Hip Hikes

Similar to the bridge exercise above, being elevated up on the bench allows us to drop the hip lower than when performing the movement on the floor. Make sure your shoulder and elbow are in a safe alignment and use a controlled tempo throughout.

Get with these movements and let me know what you think!

About Doug
Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State College. Since moving to San Diego he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a Spinning certification, TRX instructor training, EFI Gravity instructor training, FMS training, and received his CPR/AED instructor status. He has also appeared in 8 fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.

Prior to working at Fitness Quest 10, Doug worked for the American Council on Exercise as the Continuing Education Coordinator where he was responsible for managing over 400 continuing education providers.

For more information please visit www.todddurkin.com, www.fq10.com, and www.dbstrength.com.
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Five Strategies to Improve Your Child’s Nutrition

By Brett Klika

Getting kids to eat right is a challenge for parents.  With busy schedules, discerning palates, and poor food choices always readily available, it’s important to make a commitment to your child’s nutrition.  Below are some tried and true strategies I have derived from research, experience, and working with a large number of parents and kids.

1.  Your children will mirror your behavior.

Very few things will influence your child’s nutrition more than your own attitudes and behaviors towards nutrition.  If they see you miserably “eat healthy” to lose weight, they start to see “eating health” as a punishment.  If I have to sit through another consultation with a 300 pound parent complaining that their kid “won’t eat healthy” I’m going to transform into the incredible Hulk.  You won’t like me when I’m angry.

2.  Make good choices available.

“My child just eats fast food all day!”  Apparently, unbeknownst to me, 10 year olds are now driving to fast food and to the store to get junk food.  That’s the only explanation I can come up with as to how they are making these choices against their parent’s will.  Our kids eat what is readily available to them.  If we make real food available during snack time and meal time, that is what they’ll eat.  Keep a lot of fruit and whole food around the house.

3.  Kids need to eat breakfast!

There is a robust body of research highlighting the various physical, mental, and psychological benefits of eating breakfast every day.  They have found a link between skipping breakfast and future obesity in the United States.  Commit to getting your child to eat breakfast!  In an ideal world, we would stick with eggs, breakfast meats, whole grain toast, oatmeal, peanut butter, and other high nutrition items.  My parents fought this battle with me when I was young and to this day, I’m glad they won!

4.  Sit down for dinner.

Having dinner together is a great tradition for a variety of reasons.

Research has found that children who eat dinner with the family eat up to 7 times more nutritionally dense foods like fruits and vegetables in a month’s time.  As we abandon this tradition, our kids learn to look for the fastest dinner alternative available, of highly processed food.  With our busy schedules, it’s not always going to happen, but we should make an effort.

5.  Establish the concept of “Real Food.”

Taking what we know about children, the best way to guarantee that they will do something is to tell them not to do it.  When we are trying to get our kids to make better nutrition choices and we talk about “Don’t eat fast food because you’ll get fat” or “It’s bad for you” we may be actually challenging their natural rebellion.  Instead of “good” or “bad” if we can create a notion of “real food vs. not real food” it’s much more effective.  When I was growing up, real food was the stuff we had when we sat down for dinner every night.  I would see mom get the stuff at the store and cook it.  Even at a young age, I knew what was in everything.  My parents would make a big deal about cooking with food we grew in our garden, so I would be extra-excited to try these home-grown foods.  While we still were treated to an occasional McDonalds, even at a young age, I knew this was like candy.  It tasted good, but “food” was something else.  Have your child read ingredients labels.  Have them actually write out the ingredients in potato chips, sugar cereal, etc.  Spark the question “Do you know what that is?”  Educate them on chemicals that go into processed food. At the end of the day “kids will be kids” but the better educated they are, the better choices they will hopefully make.

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a human performance specialist, motivator and educator. A graduate from Oregon State University, Brett has directed sport camps all over the nation. While in college, amidst playing club soccer and lacrosse, Brett worked with the strength and conditioning department for 3 years. A year long resident sports performance internship at the Olympic Training Center brought Brett to San Diego. Brett’s work with the Olympic athletes, as well as local high school athletes nurtured a passion for creating excellence in individuals.

Brett joined forces with Todd in 2000, helping create the athlete performance program at Fitness Quest 10. Since then, Brett has worked with thousands of athletes, corporate executives and everyday people helping them not only to improve themselves physically, but to foster greatness in all aspects of their lives. Brett provides motivational speaking internally with Todd Durkin Enterprises, and has produced and co-produced DVD’s on sport performance and executive fitness.

Spring Training Event

Maximizing Performance and Minimizing Injury In Young Athletes

Dr. Stricker is considered one of the world authorities on youth sports injuries and has just written the book “Sports Success Rx.”

During this short seminar and Q&A you will learn strategies to:

–      Prevent common acute and chronic athletic injuries

–      Begin youth on a program to improve long-term athletic performance

–      Manage chronic pain from growth and sports injury

–      Establish effective exercise habits for life!!

Come take advantage of Dr. Stricker’s knowledge and experience to help keep you child happy, healthy, and pain free!  For more information on Dr. Stricker, visit www.drpaulstricker.com.

To reserve a spot, please call Fitness Quest 10 at (858) 271-1171 by April 19th.

We’ll see you there!

A Discussion Of Injury And A Lesson Learned

Coach: Hi Parent X, how are you doing today?

Parent X: Great Coach! I wanted to talk to you about my son. As you know, he is just getting off Physical Therapy from his lower leg fracture, and we would like to get him to start training again.

Coach: Ok great! There are still some assessments I’d like to run him through before we hit the ground running, to see the severity of his injury and the time it took to heal.

Parent X: Ok? Well he went through PT for 6 months and I think he is ready to go.  He said he feels “good.”

Coach: I am certainly hoping that this is the case, but as a precautionary I’d like to run him through some movements and see how his leg tolerates simple athletic movements and ground impact.

Parent X: Okay Coach.

One hour passes…session is concluded and Parent X is approached with result of eval.

Coach: Parent X, I hate to say this but he is not completely ready for training. Any ground impact he did caused him pain directly on the site of the injury and he looks as though he had never gone to Physical Therapy.  This is unacceptable on the part of the therapist who treated him.  How long was therapy for?

Parent X: Six months. Thinking that he spent all that time and he hasn’t even healed appropriately is upsetting.  What were they doing?

Coach: You said it, not only has he healed very slowly, he has extremely poor stability and strength on the leg he broke.  I hate to say this to you, but six months has been wasted on poor rehab. Can I recommend you to someone who will help him get back to field quickly and correctly?

Parent X: Please do, my son is going to be very frustrated with this news.

Coach: I know how much he loves training and he can still come in to workout but there are things that we simply cannot do if they are causing pain to him.  No doubt he will be frustrated and feel like he is starting over again, but if he is going to play a contact sport like football; his lower limb must have the strength to perform on the field.  In all honesty, he would be looking at another break or knee injury if this is not addressed.

He must press ahead and do what the “real” PT tells him so that we can get him on the fast rack to recovery. Your son shows much promise in his sport, but his promise can.

Matt Brown joined the Fitness Quest 10 team in 2009 after an intense year long internship. During his internship Matt worked with a variety of athletes, but most of his time was spent with the Scripps Ranch High School football team, under strength coach Ryan Burgess. Matt competed in athletics from a very early age, from soccer to baseball, and eventually to high school football and track where he was a standout athlete in both. After graduating from high school Matt turned his focus from competing in sports to understanding how the body functions both during sports and everyday movement. He believes the body is an amazing organism and his passion ever since high school was to learn how this organism functioned both in high performance and everyday life.