Hang In There: 4 TRX Exercises for Swim Strength & Speed

J.R. Rosania
August 21, 2017
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The season is in full swing, and for those of us looking for a great workout to support our swim goals, TRX exercises may just be the change you need. From glutes to arms and abs to chest, TRX is versatile and effective.

These exercises are exceptional for anyone. And for competitive swimmers or triathletes, this workout will strengthen the muscle groups that support your training in the pool.

Support In-Pool Training With TRX Exercises

Let’s get started. I put together this series of exercises to strength and tighten our legs, glutes, abs and chest. Each exercise should be repeated for two to three sets of 10 to 15 repetitions.

Use weight that is easy at first, and then gradually add 10 percent more weight weekly for a five-week training block. Never use so much weight that you are unable to complete 8 to 10 reps.

And as I always recommend for my competitors, discontinue the exercises one to two weeks prior to any major swim competition. The hard work now will up your pool and beach game all summer long.

TRX Squats

While holding the TRX handles and facing the straps, perform a deep squat movement.


TRX Streamline Freestyle Stroke

For this move, face away from the TRX straps and lean forward 45 degrees. Starting from a streamline position (arms extended), pull through one arm as if swimming the freestyle stroke. Alternate arms.

TRX Knee Tucks

Start in a push-up position with your feet in the TRX handles. Pull the knees forward toward your elbows. Repeat.

TRX Push-Ups

Facing away from the TRX straps, lean forward at a 90-degree angle (or less) and perform a standard push-up. Repeat.

Featured athlete: 61-year-old Larry Burns, cyclist, triathlete, ballroom dancer.

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