MMA TRX workout
MMA Fighters

TRX is a great fast-track to a strong, flexible and agile build, so HFM spoke to the experts about how to get fit for mixed martial arts

Full-Body Integration:
Few sports challenge the entire body the way MMA does. In a fight, an athlete must be able to generate force and explosive power in any direction. Round after round, they must resist and control their opponent while sustaining repeated attacks. Like MMA training, TRX Training involves using the body as an integrated system to challenge the entire body in every plane of motion.

Mobility and Flexibility: 
Flexibility and mobility training help MMA fighters and combat athletes develop stronger, faster and more powerful, durable bodies. The TRX Suspension Trainer allows you to unload and leverage your bodyweight while performing strength, mobility and flexibility exercises, thus enabling you to instantly modify any exercise to your available range of motion or level of strength.

Core Fitness: 
Core fitness forms the foundation for building strength, power, endurance and overall athleticism. Critical to MMA training, a strong core helps you to maintain consistent energy levels throughout a fight. Any movement performed on a TRX Suspension Trainer requires that you brace and stabilize with your abs, obliques and lower back so you can leverage your own bodyweight as resistance.

Have a go at these Top 6 TRX Training exercises for MMA training from TRX Training Senior Master Trainer, Matt Gleed.

TRX Burpee

Strap adjustment: Mid-calf

Facing away from the anchor, place one foot into the cradles then stand upright.

In one fluid movement pop down to the floor into a press up, extending the suspended leg out (not touching the floor), then pop back up again and repeat.

Add a hop in at the end of the movement to increase the difficultly.

Common fault: Lose balance.

Fix: Maintain core, look at a fixed point and find a rhythm.

TRX clock pull

Strap Adjustment: Mid-length

Face the anchor point, and extend the arms out at shoulder height, walking the feet in so the body is at a 45-degree angle.

Pull one arm into your chest (row), while the other extends out at an angle.

Repeat, changing the angle of the extended arm (around a clock face) before switching extending arms.

Common fault: Sawing of the straps

Fix: Maintain tension of the TRX straps throughout

Common fault: Curving of the shoulders

Fix: Keep shoulders down and back

TRX Clutch Curl

Strap Adjustment: Mid-lenth

Face the anchor with you elbows bent and aligned with your shoulders.

Lower your body down by straightening both arms.

Pull up to return by bringing your knuckles to your chest, keeping your elbows high.

Common fault: Slack in the TRX

Fix: Maintain tension in the straps throughout

TRX Crossing Balance Lunge with Knee Drive

Strap adjustment: Mid-length

Stand facing the anchor, keep elbows under shoulders and palms facing each other.

Centre working leg to anchor point and move the other leg back into a lunge dropping back knees straight down without touching foot to ground.

Drive up through the front heel, returning leg to starting position.

Common fault: Body falls forward.

Fix: Keep chest lifted and eyes to anchor.

Common fault: Reaching leg at a diagonal.

Fix: Drive leg toward opposite wall.

TRX Power Pull

Strap adjustment: Medium

Stand facing the anchor, TRX in single hand mode, hold onto the handle and with free hand reach toward the anchor, following the main strap.

Pull back the other arm into a high row, keeping weight in the heels.

Drop the free hand down and back, eyes follow hand, rotating through the core and maintaining body alignment.

Return to the start position, focusing on rotational movement the entire time.

Common fault: Breaking at the hips.

Fix: Keep body straight and chest lifted.

Common fault: Using rotational momentum to pull body up.

Fix: Pull shoulder down and back before bringing the body up.

Common fault: Slack in TRX.

Fix: Maintain tension throughout movement.

TRX Spiderman Push Up

Strap Adjustment: Mid-Calf

Set the TRX in single-loop mode and place one foot in the strap loop.

Assume a push up position with your free leg suspended next to the one in the straps.

Lower into a push up and bring your free knee to your elbow. Keep your hips square to the ground throughout the movement.

Drive up out of the push-up and bring your leg back to the starting position.

Common fault: Hips drop

Fix: Maintain body alignment

The complete line of TRX® products, training programmes, education and accessories can be purchased directly from TRX® online at

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