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Improve Your Recovery Breathing With This TRX Cardio Circuit

Apr 4, 2013
by James Wilson  
The TRX is such a great training tool for several reasons, but one of my favorites is the ability to get a great strength endurance workout with them. Since you can quickly switch from one exercise to another and modify the difficulty as you fatigue it offers a great way to challenge your work capacity, which is a key factor to improving your endurance on the trail. However, while your ability to “work hard” is important, an often overlooked factor is just as important – your ability to recover between your hard efforts.

The best way to improve this ability is to focus on your Recovery Breathing between those hard efforts. A good Recovery Breath is driven from the diaphragm and is much more effective as a recovery tool but, like anything else, it has to be trained. One of the most effective ways that I have found to do this is to focus not on how long you have to rest between exercises but how many recovery breathes you take.

For example, instead of telling you to rest for 15 seconds between exercises I would tell you to take 3 recovery breaths, starting the next exercise at the end of the 3rd breath. This shift in focus gets you thinking about the quality of your recovery more than how long it is which can really highlight some deficiencies in that area.

Below is a video where I show you a circuit using 3 common TRX exercises – the Push Up, Inverted Row and Jump Squat - with this Recovery Breath focus between exercises. In it I explain what a good Recovery Breath should feel like as well as some coaching cues to help you get more out of the circuit. By focusing some of your cardio training on your breathing you can improve an often overlooked area in most mountain bike training programs, giving you a “lung up” on everyone else.

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MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit http://www.mtbskillsandfitness.com to sign up for the free Mountain Bike Skills and Fitness Video Series.

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34 Comments
  • 70 8
 An alternative breathing technique for training involves climbing your bike to the top of the mountain and taking as big of a breath as possible while burning herbal remedies.
  • 12 8
 I heard smoking clears up your lungs really well / quick.
  • 26 2
 Ladies and gentlemen, I give you Protour!
  • 11 1
 best thing i ever read from protour
  • 6 25
flag Aibek (Apr 5, 2013 at 1:49) (Below Threshold)
 @Protour one question :
if you burn herbal remedies up a mountain won't it accelerate global warming,and "what global warming will do to the human population ?". Smile
Protour getting positive props is a sign of the end of times Wink .
  • 6 5
 I disagree, its best to medicate before the climb... you will be nice and loose by the time you get to the top.
  • 4 8
flag nouser (Apr 5, 2013 at 5:15) (Below Threshold)
 I want to see author's face expression a milisecond after he reads that. Double face plant - because humanity failed so bad
  • 4 0
 Agree with dcm, getting dialed before the climb helps you get in the zone and find the rhythm.
  • 1 0
 ahh, burn one to start the climb, and burn a second one to start the rip down.
  • 1 1
 My god, these videos are among the most hated on pinkbike. Come on people, the video is nice and article is a decent write up. It seems to me like a bunch of you are fitness gurus and train world class athletes in your time off.
  • 2 0
 I think you are misreading our comments, there is no hate n these videos, I personally like them, and I also do no training. But weed. That's what all these comments say, and I like that
  • 6 0
 I wish I had the TRX readily available!!! They should make a "TRAINING AT HOME VIDEO" that would work for the masses, using things like standard push-ups dips with chairs etc! I guess I can try the breathing technique with my own workouts! I dont really get all the stupid comments in here!? Kids...
  • 3 1
 try P90x, A chin up bar, and some weights are pretty much all you need. Things like the plyometric workout don't require any equipment and are killer on the legs.
  • 3 0
 www.trxtraining.com/shop/gear

they have home kits for TRX as for P90X tried it and quickly moved onto INSANITY and then GSP RUSHFIT , both of those kicked my ass way more then P90X ever did
  • 1 0
 I agree! Insanity might be hard for the first 2 weeks, but it's quite rewardingSmile
  • 7 1
 Im gutted, I just swapped my TRX suspension trainer for a PS3.
  • 3 1
 Thanks James, I'm still not really into the TRX stuff (just don't have it or anywhere around) but focusing on the breathing rather than just on time looks interesting. Will give it a try during my workouts. Somehow I've never though about it, just made a deep breath or two and waited for required time.
  • 7 2
 I lift things up and put them down.
  • 1 0
 "Elbows locked out" No. Many programs have moved away from pushups. Here's a challenge: Do pushups with your feet pressed against a wall about 6 inches to a foot off the ground, you have to maintain your core stability and form or else your feet slip off the wall.
  • 5 2
 I am a big fan of burpee's, Nothing kicks your butt like 3-4 mins of burpee's.
  • 3 1
 combine it into a ladder with a jump up per each burpee, then as interval 2 rope jumps per one burpee/jump. I wanted to start with 10 by 20, and by the time I got to 7 by 14, I was a thin gelly. I had to sart over from 8 by 16. Now I am able to do 13 by 26. What is tough with jump rope is that you still have to do full swings, so you need at least a minimal concentration and coordination.
  • 2 0
 Great video James! We love our TRX system! I see that you have Indian clubs. Would you please post a video on some of the exercises you do with them. Thanks
  • 2 0
 my workout class is extreme kettle bell training for one hour none stop most of the exercises are for 3 - 5 minuets each there you have it .
  • 2 0
 Thanks, and keep the trx/k.bell/stretching stuff coming...
Most of our 24hr clubs have trx, kbells, rope, n foam rollers now!
Insert prodigy song, "breathe with me", here.
  • 2 0
 I just got utterly bored of hearing TRX every other word. This 'breathing' system's not new, we were getting this drummed into us 20 years ago at our boxing club.
  • 3 1
 Inverted rows are a real bitch. I sure wish I could do a 3 sets of 10 of them flawlessly.
  • 3 0
 Trx is great!...I've been using mine all winter Thanks for the tips..
  • 1 0
 just run regularly with plenty of hills...cardio/recovery sorted...only need trainers lol
  • 1 0
 Great video, more of these please.
  • 3 4
 This guy shakes your hand hard enough to remind you he works out harder than you.
  • 1 3
 He never did jugle those bowling pins
  • 1 2
 Like lopes
  • 1 3
 ha day
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