Building a Core Foundation with Your Body Weight
I really enjoy the TRX core movement trainer. It is a free hanging strap with handles on the end, and it limitless applications indoors or out. It is the perfect piece of equipment to throw over a chin up bar or tree branch and it is a great way to improve foundational strength.
Today, most high school baseball programs consist of some running, some agility and some weight training. Coaches, aren’t you there to provide their players with baseball instruction, not sports performance training? Or are you looking for the quick fix in the weight room to make your players stronger, faster, bigger? I know what your thinking, Heck Yes! But is this a good thing for your players? Yes and No. There is plenty of weight training information (on the web) for a good coach to create complications for their players. Every coach wants their players to hit the ball harder and further, to pitch and throw faster, to have more stamina and to run like the wind. This would be nice, but in reality it doesn’t happen. So how do you create better overall and injury free players? One option would be to train them with the TRX core movement trainer.
The TRX allows athletes to train their body in a body weight fashion. For high school athletes, this is the smart route for so called “weight training”. Body weight training allows the athlete to create a solid core foundation. If an athlete can’t do a pull up or split squats with their own body weight (which I have seen so many times), why should an athlete use X amount of weight to gain strength and possibly risk injury? The Earth provides enough gravitational pull to create a substantial force against the body. This force can build a foundational base for the athlete in the earlier stages of their career. Adding the TRX into a sports performance program allows the athlete to be put in atypical positions causing different loads on muscle groups and in the long run challenging the body. Creating this “Core Foundation”.
At Advantage Strength, we use the TRX for both upper body and lower body exercises. For upper body exercises we perform Inverted Rows, Push-Ups and other shoulder combinations. For the lower half, we perform single leg hamstring curls and single leg squats. What’s forgotten with these exercises is that the core (a brief definition of the core – the area from shoulders to hips that encompasses front side to back side in a cylindrical manner) is being challenged by Earth’s gravitational pull by an unstable load. Therefore, your core must work extremely hard to balance your body to be successful throughout the movement. Most young athletes do not have the body strength to do these very basic exercises. Try them out. Develop a Core Foundation. Become a stronger athlete!