Swimming: TRX Lat Pull-Down With Squat
The lat pull-down is a great all-around exercise that targets the latissimus dorsi (muscles in the back), and has a beneficial effect on the 'pulling' phase of the four competitive swim strokes. The latissimus dorsi is responsible for a strong stroke, and the forceful rotation that propels your stroke forward. Strong lats will not only increase swim speed and power, but will also enable you to improve your swimming endurance.
- Hold onto the TRX and draw your feet a little bit wider than shoulder-width apart with your toes and knees turned out.
- Drop into a deep squat, keep your back straight, and straighten out your arms.
- As you draw your body upwards, drive through the heels, and engage your lats and biceps as you draw your elbows down to the base of your ribcage.
Perform 10 to 15 reps for 2 to 3 sets.
More: Strength Training for Swimmers
Cycling: TRX-Assisted Pistol Squat
The pistol or single-leg squat is a very challenging move that many people tend to give up on almost immediately. Just remember, you're in control of your range of motion, so start small until you start to feel stronger.
This movement is great for cycling because it's very similar to the standing pedaling position. Increasing your strength with the pistol squat is one of the fastest ways to improve your pedaling power.
- Hold onto the TRX and draw one leg straight out in front of you.
- Drop into a single-leg squat. Keep your knee and toe facing forward.
- Squat as deep as you can.
- Make sure to push through your heels as you return to the starting position.
Note: don't hang on the TRX. It's there to assist and support you, but it should never be used as a crutch.
Once you reach fatigue, switch legs.
Perform 8 to 12 reps (with each leg) for 2 to 3 sets to start. As you gain strength, add more reps.
More: A Breakdown of the Cycling Pedal Stroke
Running: TRX Hamstring Curls
The hamstrings are extremely important for running. They need to be strong and flexible. When people log a lot of miles, the quadriceps tend to become powerful and dominant. As a result, many peoples' hamstrings become really tight, putting them at a greater risk of injuries such as muscle tears, strains and pulls. Therefore, it's really important to spend some time and energy strengthening the hamstrings with eccentric exercises.
- Sit on the ground and place both heels into the TRX straps.
- Lie on your back and keep your legs straight while they're suspended in the air.
- Keep your upper body and head relaxed on the ground as you draw your hips upward. Keep your glutes and hamstrings tight and engage your hip flexors. Keep your hips and butt elevated as you draw both knees into your chest.
Repeat the motion until you reach muscle fatigue. It's best to start with 10 to 20 reps for about 2 to 3 sets.
More: Strength Training for Triathletes
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