By Erin Hicks
FireRescue1 Staff
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As a US Navy SEAL, being resourceful was second nature to Randy Hetrick — even when it came to fitness.
Keeping in optimum physical condition was obviously vital, whether he and his teammates were in urban safe-houses, on ships or inside submarines.
The first TRX trainer was a harness built from parachute webbing that was hand-stitched together with boat repair tools. A few years later, Hetrick founded San Francisco-based Fitness Anywhere, the company behind TRX.
The equipment, part body weight, part suspension training, is a perfect workout addition for firefighters — it was built for the military first after all. The system works on the principal of functional training, requiring you use your full body to strengthen and tone.
"This is a great tool for firefighters because it can hang on anything. You can hang it on a tree or the back of a truck or ambulance," said Chris Frankel, Head of Human Performance for TRX. "It's a complete, full-body workout you can truly do anywhere."
You can use the system to perform common strength moves like the bicep curl, chest press, one arm row, etc., but instead of using weights you use your own body.
Strength training and stretching
Many of the moves incorporate strength training and stretching principals, and you can increase the intensity of the exercise simply by changing your distance from the straps.
"One of the most common injuries for firefighters are back injuries, and since the core has to be engaged in all of the exercises you do on this system, it helps to safeguard your back and create a more balanced body," Frankel said.
I visited the company's headquarters and was able to put the TRX to the test. At first I was a little skeptical — as a pretty regular gym goer, it didn't seem to me like two seemingly simple hanging ropes could really give me the strength workout I'm used to.
But boy was I wrong. Frankel put me through a series of exercises. First the one arm row, then the chest press, then a few TRX pushups, and my muscles were burning before I could even finish the set.
One of my favorite moves was the TRX forward lunge with hip flexor stretch. It was like a two-for-one; I was lunging while stretching my shoulders and opening my chest at the same time.
"The blend between strength training and stretching helps keep you limber," Frankel said. "It combines the mobility of yoga but muscle building of weight training."
Frankel ran me through a few different exercises, and the beauty about the equipment is that it enables you to quickly transition — one minute you're doing pushups, the next minute lunges, then bicep curls, then back up to do a one-arm row.
The ability to quickly change exercises means you are efficiently circuit training, which makes you work up a sweat and helps you shed calories.
"A leading cause of death for firefighters is heart attack," Frankel said. "If you do the exercises without much rest in-between, it helps build up your cardiovascular fitness, which is important for heart health."
TRX in the firehouse
Departments across the country are already using it. In Sacramento, for instance, 23 systems were purchased so each of the station houses is outfitted with the equipment. It's being used for both physical therapy and daily functional fitness.
John Hofman, CSCS, Strength & Conditioning Coach for the Sacramento Fire Department, said since incorporating the TRX into their fitness program, he's seen a reduction in injuries among firefighters.
"For those who use it, we notice a stronger core and more functionality, which all leads to a reduction in lower back pain," he said.
Even better though is that Hofman noticed firefighters enjoy working out on the TRX. He said the versatility and simplicity of the exercises makes it easy for anyone to get a great workout.
"What's so great about it in the fire service is that the TRX allows everyone to work together," Hofman said. "Before you'd have the guys that just want to run or other guys that like to lift weights and then everything in-between. If you can get everyone exercising as a crew together, that's a great thing."
TRX just released their newest product directly aimed at the first responder community called the TRX Force Kit: Tactical, replacing the traditional TRX Force Kit.
The handles are made from a more heavy-duty rubber material and the anchoring solutions are more extensive, allowing you to anchor from higher points. It's also lighter than past systems, weighing 1.5 pounds. The kit comes with a 12-week fitness program, anchoring solutions, and straps. In addition, the company offers $30 off for first responders.
Every TRX package includes complete usage instructions, training tips and a comprehensive full body workout that can be adapted as your fitness improves. Fitness Anywhere also offers a wide variety of exercise DVDs. For more information, visit www.trxtraining.com.
