TRX Training

I am not tough enough to be a SEAL. I admire SEALs and often wonder how much I could endure if I took on BUDs Training. There are many qualities that these guys exude that I dig. Being able to endure Hellweek sums it up well.

Enter TRX Suspension Training. This approach to training was developed by an ex-SEAL who was determined to stay fit while out on the field fighting for our country. The story goes that Randy Hetrick - founder of TRX - was sitting in wait for 3 weeks in a 10 x 10 space in a harbor waiting for some pirates. The story gets better, but would expand beyond the focal point of this post. As a result of his ingenuity people now have zero excuses not to train.

I have very few regrets in my life, but the one I just added to my list was not adopting TRX training into my regimen earlier. Last weekend Anne (my wife) and I had the opportunity to take the Suspension Training course in Raleigh. For about 8 hours we were given a very thorough overview on every aspect of TRX.

Two days later I now feel as if a moped has run over my entire mid-section (anterior and posterior) at least 30 times each. I have always endorsed strength 'from finger tips to toes' and have finally tasted a system that delivers this. The link below shows one of my favorites:

http://www.youtube.com/watch?v=-3Q3n9MbHgs

For the more advanced here is a taste test:

http://www.youtube.com/watch?v=GLSGhgXp58A

I'd like to think this fella was a Navy SEAL or may still be one. Either way, this guy is legit and these exercises should not be attempted fresh out of the gate as a newbie.

So, CLL is a firm believer in TRX. I will be doing a baseline test on myself to validate where I stand currently from a muscular endurance perspective. I'll share this baseline test with you in the upcoming weeks and make sure to circle back with progress reports along the way. CLL is super excited to see the direct impact this approach to training has on all three sports and his loyal athletes.

Stay tuned,

CLL

LSD vs. LT

Saturday was a great workout for all who took part. Approximately 20 athletes showed up to partake in the 3 x 5K (became 3 miles instead of 3.1 miles) w/ 5 min recovery baseline test.

As I was working through this test many things came to mind:

(1) It hurts to push 5:45 to 6 min for 3 miles x 3 w/ 5 minutes of recovery per effort.

(2) The body wanted to slow down, but I/we had to resist.

(3) The acute stimulus was performance enhancing.

As a coach I am always considering and testing new methods to produce favorable results for my athletes. This Saturday was a learning experience for me for I had never broken down my 'long runs' into smaller segments and run them at a pace I would normally save for 8K/10K efforts.

Granted, 9 miles is not a 'long run', but it certainly felt long after pushing close to sub 6 pace for 53 minutes and 27 seconds.

After consuming this effort I was left to consider the value of running the same distance continuously at a much slower pace. More specifically, I started to evaluate how I prepared for Ironman Louisville this year. I confess, I stuck to the default of running 13 to 18 miles with only aid station 'stops' to fuel. Looking back now I wish I had done more acute fatigue inducing efforts to better prepare me for IML.

Why would I consider such an approach?

Simple answer. At IM/Marathon events it all comes down to being able to maintain pace and to fight off fatigue. The athlete who is able to fight off fatigue best will be most likely to hold consistent splits and avoid the dreaded 'IM Shuffle'.

So, given that simple fact above I had an 'aha moment'. Why would I not do more broken interval sets at a much faster pace then a typical long slow distance run?

For those who are wanting to see marked improvements in their racing performance I would lean toward doing:

4 x 5 mile efforts at 10K to 1/2 marathon pace w/ 5 min recovery

vs.

20 miles continuous at marathon pace

I see value in creating a stimulus that will promote the greatest physiological gain for my athlete. With this intensity, however, comes increased risk for injury. So, one must consult with their coach on the WHEN within the season for such intensive efforts.

Here is a brief list of favorable physiological adaptations that will occur per taking part in LT (Lactate Threshold) based intervals as mentioned above:

(1) Improved fatigue resistance at faster then normal pace

(2) Increased muscle mitochondrial enzymes

(3) Increased lactate threshold

These are the top three adaptations I see coming from these efforts. I see these as trumping the adaptations seen at Long Slow Distance (LSD) efforts.

Looking forward to sharing my experience with the TRX Suspension Training Course that Anne and I took part in this Sunday.

Train smart friends,

Coach L

3 x 5K Follow Up

Wanted to make sure I clarified something per the test this coming Saturday.

Please know that this baseline test and all testing can meet athletes of varying fitness levels and experience. Below is a quick look of tests one could do in the water to validate both current fitness level and stroke efficiency*:

10 x 25 w/ 1 minute recovery

10 x 50 w/ 30 seconds recovery

10 x 100 on 1:30 interval

4 x 500 w/ 1 minute recovery per

3 x 1000 w/ 1 min recovery per

200/800 regression test

*To make these tests even more robust one could use a Finis Tempo Trainer to keep an athlete at an optimal stroke rate; not too fast nor too slow. In time the athlete will be able to cover the set distances above faster at THE SAME OR LOWER STROKE RATE.

As you can see, the tests noted above can meet the needs of ALL kinds of athletes. Testing can often intimidate some folks. I understand that. So, when I design baseline tests I always take into consideration where the athlete is STARTING from before prescribing.

If you are reading this post today and are on the fence about taking part in the 3 x 5K you can be rest assured this test can still fit.

Last night I had the opportunity to hang with the HCTC folks to talk about 2012. During this meeting one member voiced concern that this test may not fit her current fitness. I made it clear that she could do 3 x 1 mile with 5 to 10 min recovery. She is very new to running and wants to play it smart and I applaud her for having this kind of mindset.

Bottom line: all testing must meet the athletes current fitness level AND allow for validation of where they are. Without concrete baseline testing you can't determine if your training is providing the appropriate stress to promote the optimal adaptations you seek.

See you out there Saturday,

Coach L