The utilization of suspension training equipment as a tool in the cyclist’s strength training program provides several unique benefits and makes it an appealing choice when focusing on off-the-bike training.Â
Originated by the Navy SEALs, Suspension Training is a versatile technique that leverages gravity and the user’s body weight to perform a wide range of exercises. Suspension training involves any bodyweight exercise performed while using straps, cords, rings, ropes, or chains suspended from a single or multiple vertical anchor points.
The Benefits of Suspension Training
- Core Specific: Essentially every exercise performed on a Suspension Trainer becomes a core exercise, as recruitment of the spinal stabilizers is required for all exercise performance.
- Efficient use of training time: With only minor adjustments and no need to change equipment, transition time between exercises is minimal, resulting in shorter, more intense workouts.
- Portable and versatile: With the usage of an over-the-door anchor, suspension training can be performed while traveling, in a hotel room, or even outdoors.
- Total body training: Most suspension training workout plans employ a vast range of muscle groups, enabling you to to stimulate a greater number of muscle fibers in a shorter period of time.
- Cardio aspect: The dynamic nature of the exercises and greater muscle recruitment causes an increase in heart rate while developing muscle strength and endurance.
- Less equipment required: Due to the flexibility and adaptability of the exercises, with the utilization of only one piece of equipment you are able to perform a challenging and progressive workout.
- Cost-effective:Â Only one piece of equipment is required.
- Little space needed: Most exercises can be performed in a compact space and in the safety of your own pain cave.
- Functional for daily life: The exercises are based upon normal everyday movement patterns, through multiple planes, which translates into improvement in the performance of daily living and cycling activities.
- Counteracts the negative effects of prolonged sitting:Â By dynamically engaging core and postural muscles, the exercises negate the deleterious effects of prolonged sitting in the saddle and out.
Zwift Insider Suspension Strengthening Program
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See the Zwift Insider Suspension Strengthening Program complete with exercise descriptions >
Hang in there!
Do you use suspension training equipment as a tool in your cycling strength training program? Your fellow Zwifters want to know how it works for you. Share below!