Today's training session - TRX/Z Fusion and Agility Training

Great training session today at Fairfield Strength Summer Session - held in the fitness center at Roger Ludlow MS. Our first session last Thursday involve a lot of learning - breath, tension, the Z health neural warm up,and TRX basic training. Today we put that knowledge to good use. We started each session with a little cardio - the erg (rower) was the cardio choice of the day. If you ever used an erg you know it takes a little while to get it right - legs, back, arms --- after a while it became second nature for our students. We changed the format a bit by interspersing Z health with training - TRX superman with ankle circles, TRX Chest Press with the toe pencil drill and the invisible box. TRX pull with high knee heel circles. We continued to load movement by combining TRX supermen with chest presses, followed by leg circles - we then really loaded movement with TRX low rows, followed by tricep press, chest press, bicep curls, and more low rows.

We then took a water break and went out in the hall to do our agility work. Using a 30' speed ladder we patterned proper foot work - fast feet - quiet feet using 3 different moves - one foot in, karaoke, and the Iggy shuffle. After the foot movement was properly patterned we focused on arm movement - pocket/chin - Did you know that 30% of your speed comes from arm movement? If you ever played for or trained with me you know that all too well. We finished the speed ladder with some intervals and some work on peripheral vision - all good stuff. Today's focus was on the feet and hands - Thursday we will focus on the knees and hips - utilizing Gray Cook's hop and stop stability training methods to stabilize and pattern l

After the speed and agility component we got back to the hard stuff - trx lunges - we spent a lot of time - 5 sets of 5 reps for each leg starting from the ground up to pattern and load this very difficult movement. We found a whole bunch of hip and knee and hip flexor issues that we have begun to fix. You can't hide movement flaws from trx - the key is to know what to look for - and more importantly - for our students to be able to recognize good movement and bad movement. We fail to perfect - when the movement pattern becomes flawed from fatigue we stop - if the load or the range of movement is too difficult to perform perfectly we reduce until we can do perfect. After lunges we focused on rotational stability - some finished with TGU's - the absolute best total body exercise.

We still have a few openings - registration is available through www.ashcreekfitness.com. Just click the Ash Creek Logo on the right side of this page and it will take you to the Fairfield Strength Registration Page. Our first training session is always free - We try to make our fees as low as possible to make our programming assessable to all. Like you we have bill to pay, the rent is due on the 1st, but changing lives by improving movement is the most important thing we do. If you have the desire to change we can make it happen.

Remember - train hard, train smart - fail to perfect - dare to be great!

Captain