Innovative Training – This week, we’ll delve deeper into this Innovative Training: 5 Exercises To Achieve Your Intensity article about suspension training systems, or TRX, and how they offer various movements and programs tailored to our imagination and goals. We’re talking about a comprehensive type of training combined with other elements such as flexible bands, dumbbells, and bars.
But we consider the intensity of the exercises, which these elements can make complicated at first glance. That’s why we offer alternatives and think of all of you when writing our articles. So, we offer a solution if you can’t or don’t want to purchase the Kinvent Link device.
Below, we’ll show you exercises in different body positions. We’ll indicate the corresponding weight for each one so you can get a rough idea of what each image corresponds to. In addition, we’ll classify the intensity based on the data obtained from the Kinvent Link.
1. INNOVATIVE TRX ROW TRAINING
Starting position 30°: Body very close to the ground – High difficulty
- Weight in kg for an 86 kg subject = 81 kg.
- TRX Row – Starting position 30°
- Starting position 45°: Body close to the ground – Moderate-high difficulty
- Weight in kg for an 86 kg subject = 76 kg.
- TRX Row – Starting position 45°
- Starting position 65°: Body closer to the vertical – Moderate-low difficulty
- Weight in kg for an 86 kg subject = 53 kg.
- TRX Row – Starting position 65°
However, as can be seen from the repetitions, these values can be significantly exceeded when the repetition has an unstable component performed with maximum speed. For example, on a rowing machine with a 30° starting position, performing vigorous repetitions at maximum speed, the maximum force generated corresponds to 105 kg.
2. INNOVATIVE TRX PUSH-UP TRAINING
40° starting Position: body very close to the ground – great difficulty.
The correspondence in kg for an 86 kg subject = 76 kg with a maximum force of 96 kilograms when performing repetitions at maximum speed.
- TRX Push-Ups – Starting Position at 40°
- Starting Position at 60°: Body close to the floor – Medium-High Difficulty
- Correspondence in kg for an 86 kg subject = 66 kg
- TRX Push-Ups – Starting Position at 60°
- Starting Position at 75°: Body close to vertical – Medium-Low Difficulty
- Correspondence in kg for an 86 kg subject = 45 kg
3. RUBBER BAND ROW
The same situation applies to TRX when elastic bands are used. The manufacturer specifies the band’s maximum resistance intensity in kg. However, depending on the placement, tension, and distance from the beginning to the end of the band, the resistance can vary considerably.
In this article, we use a 15 kg elastic band as an example and base our analysis on the data obtained:
Approximate distance: 2 m (from the start to the end of the elastic band at the end of the movement)
- Actual resistance: 10 kg
- Manufacturer’s resistance: 15 kg
4. ONE-WAY RUBBER OPENING
Approximate distance: 2 m (from the start to the end of the elastic band at the end of the movement) Innovative Training.
5. WORKING WITH BLOCKS
As with elastic resistance, when selecting a block, the resistance we mark with the selected kg doesn’t always correspond to the exact weight we’re moving. This is because most blocks consist of several, which has a multiplying effect, reducing resistance and facilitating movement.
Conclusions
By working with elastic bands, our body weight, and elastic rudiments, we can increase the intensity in kg generated through explosive, high-speed movements. In contrast, a “mobilized” weight maintains more linear actions a more uniform relationship between the concentric and eccentric phases, and a “mobilized” weight is maintained innovative training.