{"id":17,"date":"2017-01-10T22:00:00","date_gmt":"2017-01-10T22:00:00","guid":{"rendered":""},"modified":"2026-07-09T21:56:02","modified_gmt":"2026-07-09T21:56:02","slug":"get-best-of-past-and-future-with-these","status":"publish","type":"post","link":"https:\/\/kinetx.org\/blog\/?p=17","title":{"rendered":"Get the best of the past and the future with these intense full body blasting tools"},"content":{"rendered":"
Get the best of the past and the future with these intense full body blasting tools<\/b><\/span><\/div>\n

In today’s world\u00a0 everything old is new again-retro fashion, paleo diets and now fitness. To help understand why some of these exercise techniques may be right for you, it’s best to examine what and who they can benefit.
\nEach system has its roots in the fitness industry evolution, most are combinations of several systems. It seems some of the conventional wisdom we heard when we were young like “sit up straight” or “eat your vegetables” were actually time proven wisdom. Here’s a picture of President Truman’s gym; note the rings, medicine balls and gym mat. This was state of art at the time, but let’s look at the rings and what that has come of it since then.
\nThe following exercises will get you ready for a traditional gym based routine, they will also make you better at the fundamental movements.\u00a0 Those movements make you better at the things you need to do on a day in day out basis.<\/p>\n\n\n\n\n
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Simplicity..<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

TRX<\/span><\/p>\n

Suspension training is nothing new, high school gymnasiums included climbing ropes and rings in simpler times. TRX is a regressed form of gymnastic training. \u00a0Bodyweight training is always functional\u00a0(click here to learn more about functional training)<\/a>, since you have to control the weight you’re using which trains your stabilizer muscles, allowing to avoid overuse and ballistic injuries. TRX also allows for some great stretching activities. Homefit.com does a great job putting together just a few of the stretching activities that can be performed.<\/p>\n
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Who’s it good for?\u00a0<\/b>Suspension training is excellent for the beginner who cannot handle their full bodyweight in compound movements like the squat, push up and pull up.\u00a0 As you get stronger (which should occur in the first 9-12 weeks) you continue to progress your training by moving foot or hand position into a more weight bearing position.\u00a0TRX\u00a0<\/b>coerces\u00a0 you to brace your core promoting “stiffness” and forces you to integrate your core in your basic movements.\u00a0\u00a0<\/u><\/b>
\nLow back pain patients<\/span>\u00a0<\/u><\/b>would greatly benefit from this type of program after rehab that would include addressing\u00a0\u00a0mobility<\/a>\u00a0and pain issues.\u00a0This work out is a great example of a local muscle endurance “military” type work out. It builds capacity, allowing you to work harder for longer. \u00a0It’s a great segue to a hypertrophy “bodybuilding” workout, since you should be able to perform compound movements correctly before you start adding weight to your moves.<\/p>\n
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TRX, the ultimate “road warrior”<\/b>\u00a0getting in shape and staying in shape takes consistency(read more about it here)<\/a>. \u00a0TRX is light \u00a0weights and supremely portable for the home gym or busy traveling professional. It comes with a door anchor that can be used virtually anywhere.<\/div>\n
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Medicine and Smash Balls<\/span><\/div>\n
We have been working with balls ever since cave man threw his first boulder at a saber tooth. Medicine ball training started with Persian wrestlers and later with ancient Greek healers. They got the name “medicine” balls because they served as functional correctives for people with injuries and sickness. \u00a0The point with tossing or smashing activities are to use your legs and core to develop the power in the toss. \u00a0Too many times athletes striking motion, be it kicking or throwing, are DETACHED from their core. This dynamic causes a “leak” in energy in the athletes kinetic chain (movement chain). An excellent example was mentioned in\u00a0this post that mentioned MLB pro. pitcher Tim Lincecum<\/a>.<\/div>\n
Who is it good for?<\/b>\u00a0Everyone could benefit from Medicine\/Smash balls but\u00a0high school, college and pro athletes have the most to gain.<\/b>\u00a0They can provide a local muscle endurance(military training) type work out or a plyometric type workout. Both types could be used for recovery, endurance or calorie burning.<\/div>\n
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Working with balls you can enhance several different movement\u00a0planes of the muscular system<\/a>.<\/div>\n
One of the high level trainers I look up to\u00a0Todd Durkin<\/a>,\u00a0\u00a0is training Darren Sproles here with smash balls in the diagonal plane lift. \u00a0Drew Brees is working out of the triple flexion position in the background. \u00a0Todd works with MLB pitchers and NFL athletes, he rarely trains just one movement plane,\u00a0 and is one of the best trainers anywhere.<\/div>\n
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Floor gliders have infinite variation<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
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Floor Gliders\/Ab Wheels<\/span><\/div>\n
Ab wheels have been around for many years; they provide excellent core activation and tie the core into pectoral and deltoid movements. \u00a0They also target some of our accessory stabilizers and promote functional stability. There are upper and lower limb variations such as this “mountain climber” variant. \u00a0This type of exercise it great to work in to a rehab protocol or a high intensity interval workout. From shoulder syndromes to weak lower back\/cores, these simple yet effective tools are much harder than you would imagine. \u00a0This also burns a TON of calories given their nature (whole body activation) and it’s really low impact.<\/div>\n
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Core Flyte just released their V2 glider\/stability trainer and they also have a variety of exercise routines on their website at\u00a0everlast.com<\/a>. \u00a0Here is a split squat with the trailing foot on V2 glider.<\/div>\n
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Who’s it good for? \u00a0<\/b>Again, everyone would benefit from some linkage from core to extremities. \u00a0These are also compact and light weight so the travelling athlete could make really great use of them for maintenance. \u00a0They can promote both scapular(shoulder blade) and lumbar(low back) stability, just where you need it the most!<\/div>\n
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By mixing in some of these tools your body will be stronger, more resilient and more stable. \u00a0The more you repeat your routine the less\u00a0successful\u00a0it will be.\u00a0\u00a0Tune in next time when we discuss\u00a0programming\u00a0your exercise routing like the\u00a0Pro’s.\u00a0<\/i><\/span><\/div>\n
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\u00a0Today we provided principles, so you can adapt your own protocols, don’t hesitate to contact us with questions.\u00a0<\/i><\/span><\/span><\/div>\n

Please let us know you visited our blog by liking, commenting & sharing.<\/i><\/span><\/span><\/p>\n

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<\/a>Dr. Serafim is a Rehabilitation and a Strength and Conditioning Specialist. He lives and works in the Exton PA area and has devoted himself to furthering his understanding of movement related disorders. He teaches continuing education and operates a private practice. More information can be found at\u00a0<\/span>Kinetx.org<\/a>\u00a0and feel free to like us at\u00a0<\/span>our facebook page.<\/a><\/div>\n



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Get the best of the past and the future with these intense full body blasting tools In today’s world\u00a0 everything old is new again-retro fashion, paleo diets and now fitness. To help understand why some of these exercise techniques may be right for you, it’s best to examine what and who they can benefit. Each … Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":18,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-17","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/17","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=17"}],"version-history":[{"count":2,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/17\/revisions"}],"predecessor-version":[{"id":83,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/posts\/17\/revisions\/83"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=\/wp\/v2\/media\/18"}],"wp:attachment":[{"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=17"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=17"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kinetx.org\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=17"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}