TRX, or total resistance exercises, is an engaging form of exercise where trainees leverage gravity and their body weight to have full-body workouts.
Over time, though, routines can become predictable. To that end, let’s explore ways to add challenge to your TRX workouts, boosting their effectiveness and keeping your fitness journey engaging.
1. COMBINE TABATA WITH TRX
Developed by Japanese scientist Dr. Izumi Tabata, this form of high-intensity interval training turns up the heat on your workout routine.
Picture this: 20 seconds of pushing your limits, followed by a 10-second pause, and this cycle repeats eight times. That's four minutes of heart-pounding action.
Now, where does TRX come into play? Think of it as the perfect partner for Tabata, a combination of intensity and resistance. Every TRX move is an opportunity for a Tabata challenge.
For a taste, take TRX squat jumps. You're powering through as many jumps as you can squeeze into 20 seconds, catching your breath for 10, and diving right back in.
Check out my TRX FIT in 10 - TABATA Style Workout series:
2. CLIMB THE PYRAMID
By pyramid, I mean pyramid sets, which are done by gradually increasing the number of reps you do from one set to the next. Then, once you reach the apex, gradually decrease the repetitions.
Set 1 - 5 reps
Set 2 - 10 reps
Set 3 - 15 reps
Set 4 - 20 reps (the apex)
Set 5 - 15 reps
Set 6 - 10 reps
Set 7 - 5 reps
By including pyramid sets in your TRX training, you do more work (volume) to train your muscles. You also push yourself mentally by having to overcome that considerable physical challenge.
3. LEVERAGE THE SIMPLICITY OF AMRAP
In traditional weight training, AMRAP (as many reps as possible) means performing as many reps as possible on a scheduled set. Luckily, there is a better way to do that for TRX.
Picture this: you set a timer - maybe it's 10 minutes or 15 - and then you get to work, doing as many reps as possible of a TRX exercise before the buzzer sounds.
Let's say you're doing TRX push-ups. You're pushing through as many quality reps as possible, watching the seconds tick down. Your muscles are tired, and you're getting a serious sweat on, but you're not stopping until that timer does.
It's you against the clock - a test of determination, endurance, and strength. AMRAP can seriously supercharge your TRX workout, making it more challenging.
Explore this ongoing TRX FIT in 20 - AMRAP Workout series:
4. TRY EMOM
EMOM, short for every minute on the minute, is a neat intensity tactic to make your TRX sessions more challenging (but also more fun).
Here’s how to do it:
Start by picking a TRX move, let's say rows or squats, and set a rep target that you can smash out in less than a minute. Fire up the timer, complete those reps, and use the remaining time to catch your breath.
When that minute wraps up, it's go-time again. You can do another round of the same exercise or mix things up with a new movement. It's the same formula: do those reps and rest for what's left of the minute.
That said, it's tempting to rush through the reps to score extra rest time, but quality trumps speed every time. Focus on proper technique and good muscle activation - that's your ticket to the best TRX training possible.
Make sure you don't miss out on joining my next TRX Workout series, subscribe to my YouTube channel, and stay tuned for TRX FIT in 25 - EMOM