Innovative Training – This week we delve into this Smart Training article on suspension training systems or TRX and how they offer an almost inexhaustible variety of movements and routines, depending on our imagination and goals. We are talking about a globalized type of training combined with other elements, such as elastic bands, dumbbells, bars…

But we are calculating by eye the intensity of the exercises through these elements can complicate. For this reason, we offer alternatives, and we think of all of you when writing our articles; precisely for this reason, if you cannot or do not want to buy the Kinven Link device, we offer you a solution.

Below, we show you a series of exercises in different body positions. We indicate the amount of weight corresponding to each of them to get an approximate idea of ​​what corresponds to each image. In addition, we will make an intensity classification based on the data obtained thanks to Kinvent Link.

***The calculations are estimated for a person of 183 cm in height and 86 kg in weight.

1. ROW WITH TRX AN INNOVATIVE TRAINING

Initial position 30º: Body very close to the ground – High difficulty
Correspondence in kg for a subject of 86 kg = 81 kg .

Rowing with TRX – starting position 30º

Initial position 45º: Body close to the ground – Medium-high difficulty
Correspondence in kg for a subject of 86 kg = 76 kg.

Rowing with TRX – starting position 45º

Initial position 65º: Body closer to the vertical – Medium-low difficulty
Correspondence in kg for a subject of 86 kg = 53 kg.

Rowing with TRX – starting position 65º

However, as seen in the repetitions, these values can be far exceeded when the repetition has a volatile component performed with energy at maximum speed. For example, in rowing, whose initial position was 30º, performing the repetitions energetically and at full speed, the peak force generated responds to 105 kg.

2. PUSH-UPS WITH TRX AN INNOVATIVE TRAINING

Initial position 40º: Body very close to the ground – High difficulty
Correspondence in kg for a subject of 86 kg = 76 kg with a maximum force peak of 96 kg doing the repetitions at full speed.

Push-ups in TRX-initial position 40º

Initial position 60º: Body close to the ground – Medium-high difficulty
Correspondence in kg for a subject of 86 kg = 66 kg

Push-ups in TRX-initial position 60º

Initial position 75º: Body closer to the vertical – Medium-low difficulty
Correspondence in kg for a subject of 86 kg = 45 kg

3. ROWING WITH ELASTIC

The same situation with TRX replicates when using rubber bands or elastic bands. Usually, the manufacturer indicates the intensity of the rubber through the kg of maximum resistance. However, depending on the placement, the tension, and the distance from the beginning to the end of the rubber, the opposition can vary a lot.

In the article, we have used a 15 kg rubber to take as an example and reference the data obtained have been the following:

Approximate distance: 2 m (from the beginning to the end of the rubber at the end of the movement)
Actual resistance: 10 kg
Manufacturer’s resistance: 15 kg

4. UNILATERAL OPENING WITH RUBBER

Approximate distance: 2 m (from the beginning to the end of the rubber at the end of the movement)

5. WORK ON PULLEYS

As in elastic resistances, when we choose a pulley, the resistance that we mark with the selected kg does not always correspond to the accurate weight that we are moving. This is because most pulleys are made up of several, exerting a multiplier effect, reducing resistance, and facilitating movement.

Conclusions: when we work with rubber bands, our body weight, and elastic elements, we can increase the intensity in the form of kg generated through explosive and high-speed movements. On the contrary, the ” mobilized ” weight maintains more linear movements and a more uniform relationship between the concentric and eccentric phases, and the “mobilized” weight is supported.

Review Innovative Training: Control Your Intensity With These 5 Exercises.

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