Suspension Training Student Manual Secure

CPD UNIT

SUSPENSION TRAINING

Suspension Training Instructor Manual

Notice of Liability This manual is written using current curr ent research referring to awarding body guidelines abiding by the learning outcomes of Skills Active and the National Occupation Standards. The information in this manual manual should be used as a guide; it is the responsibility of individual instructors to screen clients prior to prescribing safe and effective exercise routines. Discovery Learning accepts accepts no responsibility for the prescription of such such routines. The information in this manual is in no way conclusive as research is constantly being developed challenging what is commonly accepted as training theories.

Copyright All rights reserved. No copying or distribution part or or whole should take place without authorisation authorisation from Discovery Learning. Learning. Not to be transmitted in any form or by any means.

1 Discovery Learning Suspension Training Training July 2011 © www.discovery.uk.com www.discovery.uk.com

Discovery Learning Suspension Training Instructor Manual

Suspension Training Instructor Manual

Notice of Liability This manual is written using current curr ent research referring to awarding body guidelines abiding by the learning outcomes of Skills Active and the National Occupation Standards. The information in this manual manual should be used as a guide; it is the responsibility of individual instructors to screen clients prior to prescribing safe and effective exercise routines. Discovery Learning accepts accepts no responsibility for the prescription of such such routines. The information in this manual is in no way conclusive as research is constantly being developed challenging what is commonly accepted as training theories.

Copyright All rights reserved. No copying or distribution part or or whole should take place without authorisation authorisation from Discovery Learning. Learning. Not to be transmitted in any form or by any means.




Copyright Discovery Learning 2011

Suspension Training Instructor Contents: 2. Opening statement and Copyright 3-4. Contents Page 5. Course Objectives

Chapter 1 Origins and Benefits of Suspension Training 7. Origins of suspension training training 7. Benefits of suspension training (Core Activation) 10. Benefits of suspension training (Posterior Chain) 12. Benefits of suspension training (Centre of Gravity) 13. Benefits of suspension training (Kinetic Chains/Functional Training/multi-planar exercises)

Chapter 2 Health & Safety 15. Suspension training Health & Safety with equipment set up 16. Suspension training Health & Safety with equipment set up 17. Suspension training Health & Saf ety with equipment set up 18. Programming with Acute Variables

Chapter 3 Programming for Suspension Training 22. Suspension training programme variables 22. Suspension training Health & Safety (Client screening and prescription) 22. Programming variables 23. Example programme cards 23. Example programme cards

Chapter 4 Suspension Training Upper body exercises exercises 25-35. Upper body exercises

Chapter 5 Suspension Training Lower body exercises 2 Discovery Learning Suspension Training Training July 2011 © www.discovery.uk.com www.discovery.uk.com


Discovery Learning Suspension Training Instructor Manual 37-41. Lower body exercises

Chapter 6 Suspension Training Core exercises 43-50. Core Exercises 54. Workbook assessment record 55. Continuous Observation Checklist (Practical) 56. Learner Achievement Record 57. National occupational standards 57. Bibliography




Welcome to Discovery Learning Welcome to Discovery Learning and thank you for choosing us above other training providers. Now that you have embarked upon a journey of learning with us, our promise is that we will do everything possible to ensure that your training experience is valuable and enjoyable.

The student support team will be your main point of contact during the distance learning process for all assistance and questions that you may have. He or she will be working hard to make sure that you are successful in your chosen programme, should you require any information please feel free to call or email and speak with them. All Discovery Learning tutors and the student support team are dedicated to providing you with the highest level of support and encouragement throughout the course. All of the team are friendly and approachable. Below are some guidelines for you to read through and familiarise yourself with. Staff Contact Details If you need to contact your tutor or another member of staff the preferred method is by email or telephone – Student Support Team - 0203 145 0188 Contact Administration Student Support

Responsibilities Responsibilities

e-mail

Course bookings/ bookings/ Finance Finance

[email protected]

Support for all students

[email protected] student-suppor [email protected] .com

The best way to communicate during your course will be to e-mail the student support. The team will endeavour to return contact to you within two days. We offer academic and personal support along with advice on future career paths. If you wish to correspond by letter please send to the address below Discovery Learning, David Lloyds Gym Reception, Southall Lane, Heston, Hounslow, TW5 9PE

Student Contact details It is very important that we have an up-to-date record of your contact details during your period of study. If you change your address, email or contact number at any time during your course it 4 Discovery Learning Suspension Training Training July 2011 © www.discovery.uk.com www.discovery.uk.com



is imperative that you notify either your course tutor or the administration staff. Also, please check your e-mail regularly as this is our preferred means of communication with students unless you request otherwise.

Where to go for help and advice Student Appeals Students who consider an assessment to have been unfair should raise the matter with their tutor at the earliest opportunity. Students who believe that their examination performance may be impaired by an illness or exceptional personal circumstances should ensure that they report the matter to their tutor before sitting their examinations. Other types of course related complaint should be dealt with as outlined in the Complaints Procedure.

Discovery Learning Policies and Procedures A full copy of Discovery Learning Policies and Procedures is available on the Discovery Learning website or a hard copy can be requested from the administration team.

Complaints If you have a comment which you think might help us improve our services, we would like to know. We want you to succeed on your course and to have an enjoyable and problem-free time with us. However, we realise that some- times things can go wrong and if this happens we want to know about it right away so that we have the opportunity to put things right and to avoid making similar mistakes in the future. We welcome all suggestions which help us maintain and improve our services and all complaints are treated confidentially. Please feel free to complain in the way that you feel most comfortable.

Special Learning Considerations (adjustments) Discovery Learning is committed to providing access to learning by making reasonable adjustments for students with special learning needs wherever possible. Our policy is to welcome applications from students with disabilities or special needs, and to view applications on the same academic grounds for all applicants. It is advisable that students with dyslexia discuss this with a member of the Discovery team prior to enrolling to establish the most appropriate action plan for success. Candidates wishing to apply for special examination concessions must do so as soon as practicable after entry to the course and well in advance of the first examination. Equal Opportunities Discovery Learning opposes discrimination in all forms and is committed to the promotion of equality of opportunity in all areas of its life and work. Discovery Learning does not discriminate against any person on the grounds of colour, race, nationality, ethnic or national origin, religion, politics or gender. Our Equal Opportunities Policy is available on the Discovery Learning website site or a hard copy can be requested from the administration team. 5 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com



Suspension Training Instructor This one day continued professional development (CPD) course has been designed to provide participants with a practical overview of how to incorporate suspension training in to the fitness professional’s tool box. The course will provide participants with the science required to

programme safe and effective exercises for all types of clients. The course is practically based, with continuous assessment throughout.

Course Objectives By the end of this course you will be able to: 

Set up the equipment following manufacturers guidelines



Select safe and effective exercises for healthy adults



Design safe and effective programme that abides by ACSM guidelines



Demonstrate and instruct exercise technique for suspension exercises

Assessment Successful formative assessment of the following workshops results in certification: 

Safe set up



Programme design



Exercise technique

Assessments Pre-course reading: Participants are required to review the course manual prior to a ttending. Practical Assessments: Participants must meet each assessment criterion in order to gain certification.

Origins and Benefits of Suspension Training 6 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com

Chapter 1


Chapter 1


n o i s n e p g s n u i n S i f a o r T s n i g i r O

In this chapter: 

Origins of Suspension Training



Benefits of Suspension Training including:



core activation



posterior chain



centre of gravity



kinetic chains/functional training/multiplanar exercises

7 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com



Suspension Training (The Origins) Suspension training is a method of resistance training that allows us to work against two major forces: gravity and body weight. Human beings have been working against resistances since our time began. As humans evolved mankind has generally started to adopt a sedentary lifestyle. When using body weight for training, lots of pushing actions have been prescribed for many years due to a lack of equipment that enables us to pull our body weight. Traditionally athletes have been able to use Olympic rings for advanced body weight resistance exercise. One of the draw backs of ring training is we are unable to alter the resistance as the rings are suspended from the ceiling in a similar fashion to ropes used in schools. In addition to this Olympic rings require the participant to have exceptional strength. Therefore Olympic rings are not always suitable for use in Health and Fitness. In the 1990’s a graduate of Stanford University called Randy Hetrick (a former Navy Seal) designed and copyrighted a versatile piece of equipment called a TRX. The piece of kit was a revelation for fitness professionals allowing trainers to deliver training sessions that incorporated integrated movement patterns at any location with anchorage provided. By 2005 several manufacturers had joined the market enabling fitness professionals to pick from a variety of Suspension training products including: 

TRX



Fitkit Pro



Jungle Gym



Milo Suspension Trainer



Inkaflexx

Suspension Training (The Benefits) Core Activation As far back as we can remember there have been many myths regarding exercise. Some of these myths have been proven to be correct, and some, have been disproved with developments in modern science. Since the mid 1990’s there have been a variety of debates regarding “Core Activation”. By core

we mean local (deep) and global (superficial) muscles that are situated between our hips and neck. The theory behind activating our Core muscles consciously during exercise is to increase the transfer of force between our lower and upper extremity, minimising the risk of lower back pain (Richardson et al, 1999). An example of this is a boxer’s punch. When a boxer throws a punch the movements starts in the lower body. The movement/force then passes through the 8 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com



musculature of the torso. If the muscles of the torso do not function properly or are imbalanced, optimal force is lost and a weaker punch is produced. This is view is supported by exercise scientists such as McGill 2002 who focuses on Core stabilisation and strengthening exercises. For this reason exercise professionals have decided to focus on Core stabilisation and strengthening exercises. These exercises are often completed in semi-isolated movements so not in an integrated whole body movement. Other scientists such as Scott 2006 believe that our Core muscles should function subconsciously and only during whole body integrated movements such as Squats. When using suspension training kit for exercise participants close what is referred to as a kinetic chain by placing hands and or feet on to the ground or a piece of stability equipment. In order to perform the exercise/movement correctly the muscles of the torso must function to maintain neutral alignment. This is how suspension training benefits core activation. At present scientists are still debating if we should be consciously activating the following core muscles in semi-isolated stabilisation exercises: 

TVA Transverse Abdominis



Pelvic floor



Quadratus Lumborum



Multifidus



Spinalis



Diaphragm

Transverse Abdominis

Quadratus Lumborum

Multifidus




Spinalis

Diaphragm

Pelvic Floor

We have been discussing the transfer of force from the lower extremity to the upper extremity. This is very important for sports as the athlete is trying to evoke the largest amount of force across all joints in the shortest time possible. The example we are given for this is a boxer’s

punch. The purpose of training the core is to move the force velocity curve seen in figure 1.0 upwards. Resulting in functional transfer of force from between the legs and the upper body.

(Figure 1.0) Amended from the Essentials of Strength and Conditioning by Thomas R. Baechle, Roger W. Earle - Human Kinetics (2008)




Posterior Chain One of the major benefits of suspension training is the participant now has the ability to pull rather than just push. Developments in Science have resulted in human beings moving around less and becoming more sedentary especially since the 1960’s. These developments include cars, trains, computers and offices to mention a few. In 1992 The Allied Dunbar National Health survey discovered that 70% of men and 80% of women were not exercising or moving around enough to benefit their health. Almost twenty years on we can assume this figure has not declined much since then, as obesity levels are continuing to rise in the UK. The guidelines for improving health are taken from the ACSM (American college of Sports Medicine). Often we refer to the cardiovascular guidelines of 5 days moderate-vigorous activities of at least thirty minutes accumulative duration. We often disregard the 10-12 resistance exercises with a desired repetition range of 8 -12 which should be performed at least twice a week. Bodyweight exercises are resistance exercises that could make up a large part of the 10 -12 exercises mentioned above. One of the major benefits of body weight exercises is that they are safe for all types of participants regardless of experience or ability. This is because we work against this resistance and gravity in daily life. Therefore it is safe for children and adults to work against the resistance of their own body. It is important to stress at this stage we are still abiding by the ACSM guidelines of 10-12 exercises with a repetition range of 8-12 with appropriate rest periods twice a week. The move towards a more sedentary lifestyle has resulted in humans adopting faulty loading patterns or faulty biomechanics (movement patterns). We have become accustom to lots of pushing movements in daily life resulting in an imbalance between our flexors and our extensors. This is commonly accepted across the fitness industry. This course aims to improve exercise technique whilst focusing on muscles that are renowned for being underworked in daily life. It our pulling muscles that are traditionally underworked in daily life. These pulling muscles are often referred to as extensors or posterior chain muscles. These muscles include: 

Hamstrings



Gluteals



Lumbar Erector Spinae



Thoracic Erector Spinae



Cervical Erector Spinae




Erector Spinae Cervical Thoracic Lumbar

Gluteals Maximus, Medius and Minus

Hamstrings Bicep Femoris Semitendinosus Semimembrinosus

Suspension Training (The Benefits continued...) Centre of Gravity The centre of gravity is described as the point of an object where all forces ac ting upon the object are equal (ACSM Resources for the Personal Trainer 2006). In this case the object we are concerned with is our own body. As we perform body weight exercises our centre of gravity will change. As our centre of gravity changes the Line of gravity (an imaginary vertical line passing through the centre of gravity) will also change placing different stresses upon the musculature of the body. During pulling actions this will affect the function of the posterior 12 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com



chain and core muscles. Propriceptors within the muscles, joints and tendons communicate with the central nervous system to ensure the correct response; alignment over our base of support is achieved. When using suspension training kit the participants and instructor have the opportunity to change the centre of gravity by adapting the position of the hands and or feet. This acts as exercise progression or regression allowing participants to maintain alignment over their base of support. This happens very quickly without necessarily having to stop exercise. The intensity of a suspension training exercise is determined by the centre of gravity and the line of gravity.

Kinetic Chains (Open and Closed) Gary Gray, Physiotherapist and leading author in the field of functional training, has completed research on kinetic chains. (Boyle, 2004) describes kinetic chains as “interrelated groups of joints and muscles working together to perform movements”. In other words it is the study of

how the body responds in compound/multi-joint movements. Compound movements are not exclusive to sport when we walk and move performing daily tasks we are often moving around using compound movements patterns as opposed to isolated movements such as elbow flexion. When isolated movements/exercises in traditional gymnasiums are performed using fixed resistance machines. Participants are often performing open chain movements (where the working body part doesn’t have a fixed lever in contact with the ground). One of the key

principles of program design is specificity. In order for these open chain exercises to become functional and specific they require alteration closing of the chain, to place the stresses upon the muscles and connective tissues as they appear in daily life. For example replacing a single leg extension with a single leg squat is far more functional for sportsmen and healthy individuals. Suspension training kit allows the participants to close the chain by performing such movements.

Functional Training There are various definitions of functional training. Some authors define functional training as movements that occur across all three planes (saggital, frontal and transverse). Others describe functional training as movements that occur in daily life. Boyle 2004 describes functional training as “A system that encourages training of balance and the balance of training”. This

definition is perfect as it allows us to consider balance training as well as all other modes of training including strength training. Balance training requires performers to control their centre of gravity over their base of support. When a balance between all modes of training is achieved performers have the ability to access their strength in challenging environments which may 13 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com



involve uneven surfaces. If we consider sports grass pitches, golf courses, clay tennis courts and cricket pitches none of these surfaces are completely even. In order for the sportsmen to move efficiently they must have the ability to access strength as their centre of gravity is changing this requires more of our motor skills than just balance. Suspension training kit is very versatile. Providing a suitable anchoring point is present the kit may be used on any of these uneven surfaces thus improving functionality.

Multi-planar training The human body works through the three planes of motion. Traditional gym programming often only works muscles or movements in one to two planes. One of the major advantages of suspension training is combining movements to work across all three planes allowing for more functional programme design.


Chapter 2


Chapter 2


f n o i n y i t a e r f a T S n o & i s h n t l e a e s H u S


Health and Safety equipment set up




Suspension Training Health & Safety Before setting up the equipment there are 3 things to consider: 1. Is the environment safe to workout in? 2. Have you got a high enough anchor for the exercises in your routine? 3. Do you know the manufacturers guidelines for setting up the equipment?

Suspension Training Equipment Set up When teaching a group exercise session using a suspension system it is essential that the equipment is set up safely allowing enough room for transition between exercises.

Attaching to a fixed anchor point: 

When using one anchoring point, ensure that the fixing point is in the centre of the two handles. This check is not required for setup with two separate anchor points.



Pull on your suspension system to test it will support your weight prior to exercising.



Where possible the anchoring point should be between 6 and 9 feet. Some systems can be adjusted to allow for exercises to be performed from a lower anchoring point. (Please check the manufacturers guidelines before setting up an anchor below 6 feet)



When attaching the anchor to the suspension kit follow the manufacturer’s guidelines.

There are two options; A) to attach the carabineer around the suspension strap or B) attach the carabineer into one of the designated holes in the suspension strap. Both set ups are safe however you should always check the suspension system will support your body weight prior to exercise commencing.




Door Anchor System: Door anchors can be used with any of the kits mentioned in this manual. Door anchors are supplied in some of the suspension system kit packages. Door anchors can be very useful when completing sessions in a work place or at a house. 

Use a provided sign or make a visible sign indicating that the door must not be opened as exercise is taking place.



Attach the door anchor to the suspension system. If using one anchoring point again the suspension system will need to be moved i nto a central location.



Ensure the door being anchored will support your body weight and is a solid structure ideally without glass. It is also advisable to use a door that doesn’t open in the same

direction of your push or pull. 

Once the suspension system is set up check that it will support your body weight.

Adjusting the Length of the Straps: 

With one hand take hold of the end of the straps



Using your other hand depress the buckle and adjust to the appropriate length



When using separate anchor points ensure both straps hang at the same height

Working Unilaterally The single anchor point set up can be adjusted to allow for single handle exercises. The following set up is a guide you should always refer to the manufacturers guidelines when completing single handle exercises on single anchor point suspension systems. 

Taking hold of both handles place one directly underneath the other



Pass the upper handle through the lower handle above the solid handle



Then pass the other handle which now appears to be the upper handle back through the lower handle again above the solid handle



Pull the lower handle to tighten and then check that it will support your weight 17 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com



Placing the Heels in the system Some exercises are performed in a supine position with the heels supported by the suspension system. The following set up should be followed. 

Adjust the foot straps so that they are the same height ensuring that the height is suitable for the exercise and the performer. Test that the system will support your weight before moving to the ground



Sit on the ground in a supine position facing the suspension system



Hold the foot straps in a position that allows you to place the heel into the material loop at the bottom of the strap.



Before laying back check that the heels are secured into the cradle.



Lay back and adopt the exercise start position.

To remove the feet simply lift the heels away from the cradles simultaneously.

Placing the toes into the system Some exercises are performed in a prone position with the feet suspended. The following set should be followed. 

Adjust the foot straps so that they are at the same height ensuring that the height i s suitable for the exercise being performed and the client. Before moving to the ground check that the system will support your weight.



Sit down in a supine position to start. Cross one strap over the other



Hold the foot straps in a comfortable position that allows you to place your feet into the cradle with the arch of the foot supported by the solid handle.



Cross your legs over and rotate the body into a prone position. It is essential that you rotate in the opposite direction to the original cross of the straps.



Select the appropriate hand position for the exercise and client adopting the start position of the exercise. 18 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com



To remove the feet lie in a prone position, use your hands to assist you removing one foot at a time. Hand Positions The hand position has an effect on the load placed through the shoulder cavity. Hand positions close to the body reduce the load placed upon the shoulder. Foot Positions When checking the load of an exercise or offering a regression a staggered foot stance can be adopted. Also to make some exercises closed chain you may wish to adopt a staggered foot position ensuring that the big toe remains in contact with the floor. Exercises can be progressed by reducing the base of support including single leg variations and other stabilisation exercises. Other foot positions can be adopted including crossing the feet in mobilisation exercises.

Suspension Training Programming with Acute Variables Whether you are a REP’s Level 2 Gym Instructor or a REP’s Level 3 Personal Trainer you are

required to prescribe safe and effective exercise through planning. A group exercise instructor again completes programmes for classes this time with a wide range of progressions and regressions. When designing a Suspension training programme we must be aware that these programmes supplement other programmes and should not be prescribed exclusively neglecting other modes of training. Below is a list of variables that can be adjusted to provide progression and regression.

Sets Adding an additional set of repetitions to a programme is deemed as progression. Therefore removing a set can be deemed as a regression.




Repetitions Adding repetitions to an exercise is one way of offering progression to the exercise. Reducing the repetition range is a way of offering regression. We must always consider the strength continuum when deciding upon a repetition range as adaptations without research may train clients away from their goals rather than towards them.

Rest Reducing rest periods between sets is a way of offering progression to clients. Increasing the amount of rest time between sets is a way of regressing the workout. Again it is essential for the instructor to consider rest periods ensuring they abide by the strength continuum rest periods.

Tempo Decreasing the tempo of both concentric and eccentric contractions is an excellent way of progressing exercise using a suspension system. Whilst reducing the tempo is a way of offering regression to an exercise we must be sure not to use too much momentum neglecting body position.

Base of Support Manipulating the base of support can have a huge effect on exercise intensity. This can be used as a quick way of offering progression and regressions when using suspension systems. The wider the base of support the easier an exercise is. We can reduce the base of support and incorporate stability equipment such as stability discs and voodoo boards to increase the function of stabilisers in the body. We can also change the centre of gravity by exploring lever positions.




Intensity When using suspension systems performers are restricted when altering the load or intensity using conventional methods (obtaining a heavier weight) instead the performer manipulates the vector resistance. By vector resistance means, the steeper the angle the heavier the load (Steep angles means the straps are closer to the anchor point). Changing the vector resistance affects the following in terms of an exercise or movement:

Beginner Vector Resistance

Intermediate Vector Resistance



The Body Print (Body position)



The Body length and the placement of the centre of gravity not the centre of mass



The Mass which in this case refers to the overall load

We can add to the intensity in a conventional way combining other equipment such as dumbbells and kettlebells. This also adds to the complexity of the movement or exercise.


Chapter 3


Chapter 3


n r i o n f i a g r n T i m n o m i a s r n g e o r s P u S


Training Approaches



Suspension Training programme variables



Programming variables



Client screening



Example programme cards




Training Approach Training approaches such as pre-exhaust, Berger’s, Delorme and Watkins, Pyramids as well as other training approaches can be incorporated into an exercise sequence to add or reduce intensity.

Suspension Training Safety Considerations Client Screening: 

Before prescribing a suspension training programme the instructor should complete a Par-q and exercise history form to ensure that the client i s suitable for the programme.



Ensure that the correct technique and tempo of an exercise is adhered to.



Ensure that the suspension system does not become slack during an exercise.



For isolated movements start in the finish position to ensure the client can return to the start position and use a staggered foot stance.



Maintain neutral alignment throughout exercises.



Ensure the surface is dry and the client is wearing the appropriate training attire.



If using a door anchor ensure the door doesn’t open in the same direction as the pull or

push of the exercise. 

If using a door anchor ensure the door is signed clearly.



Always weight test prior to performing an exercise.

Suspension Training Programme Examples: Following an appropriate warm up the following Circuit could be used for a beginner!

Name of Exercise

Number of Repetitions

Tempo

Rest

Training Approach

Chest Press Wide Row

8-12 8-12

2:2 2:2

30 seconds 30 seconds

Circuit Circuit

Squat

8-12

2:2

30 seconds

Circuit

Shoulder Press Lat Pull-down Total Number of Sets

8-12 2:2 8-12 2:2 1-2 sets performed twice a week

30 seconds 30 seconds

Circuit Circuit




Following an appropriate warm up the following intermediate programme could be used. The programme below is biased towards endurance training.

Name of Exercise


Tempo

Rest

Training Approach

Chest Press

15

2:3

0 seconds

Circuit

Wide Row

15

2:3

0 seconds

Circuit

Squat

15

2:3

0 seconds

Circuit

Shoulder Press

15

2:3

0 seconds

Circuit

Lat Pull-down

15

2:3

0 seconds

Circuit

Total Number of Sets

2-3 Sets performed 2-3 days a week.

Following an appropriate warm up the following advanced programme could be used. The programme below is biased towards strength training.

Name of Exercise


Tempo

Rest

Training Approach

Chest Press feet and hands suspended all 3 planes Wide Row feet and hands suspended all 3 planes Jumping Single leg Squats Shoulder Press Lat Pull-down Pike Single Leg Bridge Total Number of Sets

5

1:5

1 Minute

Circuit

5

1:5

1 Minute

Circuit

5

1:5

1 Minute

Circuit

5 1:5 1 Minute Circuit 5 1:5 1 Minute Circuit 5 1:5 1 Minute Circuit 5 1:5 1 Minute Circuit 4-6 Sets performed 3 times a week supplemented by other strength training workouts!


Chapter 4


Chapter 4


n o i s s n e s e i p c s r u e x S E y d g n o i B n i r a e r p T p U


Upper body exercises




Suspension Chest Press Preparation :     

Adjust suspension system to fully extended position. Stand facing away from suspension System with pronated grip on handles. Extend arms out in front of body at chest height & slightly wider than shoulders. Lean forward putting weight onto system. Keep entire body aligned. (lift, abduct, or extend one leg off ground in advanced progressions)

Movement :   

Keep hands anchored in position and lower chest toward hands, (similar to pushup). Focus on alignment and control. Do not exceed a depth where handles are even with chest

Notes:




Narrow Row Preparation :     

Position suspension system so that it is fully retracted. Stand facing suspension system with a narrow hammer grip on handles Extend arms out in front of body at chest height. Lean back and allow upper back to round forward slightly. Keep entire body aligned.

Movement :  

  

Begin motion by “squeezing” shoulder blades together. Pull chest to handles by drawing elbows to out to side so 45 degree angle exists at shoulder. Pause at top of movement. Keep body aligned throughout motion and wrists in neutral position. Do not throw hips upward to assist exercise. Lower slowly to "start" position.

Notes:




Shoulder Press

Preparation :     

Position suspension system so that it is fully retracted. Stand facing away from suspension system with bent knees Pivot through the hips to ensure line of pull is in line with spine. Start with your knuckles in line with ears. Keep good alignment throughout and distribute the weight in the mid foot.

Movement : 

Keeping core engaged push through your shoulders allowing your body weight to come backwards.



Avoid locking out the elbow when in extension



Aim to keep neutral alignment throughout and avoid using momentum.

Notes:




Lat Pull-down

Preparation :      

Position suspension system so that it is fully retracted. Stand facing the suspension system with bent knees Pivot through the hips to ensure line of pull is in line with spine. Start with your arms fully extended Depress the shoulders and engage core Keep good alignment throughout and distribute the weight in the mid foot.

Movement : 

Keeping core engaged pull elbows towards w aist squeezing through the shoulder blades.



Avoid locking out the elbow when in extension



Aim to keep forearm in line with the elbow joint throughout.



As you squeeze through your shoulder blades allow your body we ight to move forwards.



As you return to the start position allow your weight to drop back onto your heels.



Aim to keep neutral alignment throughout and avoid using momentum.

Notes:




Wide Row Preparation :     

Position suspension system so that it is fully retracted. Stand facing suspension system with a wide pronated grip on handles Extend arms out in front of body at chest height. Lean back and allow upper back to round forward slightly. Keep entire body aligned.

Movement :  

  

Begin motion by “squeezing” shoulder blades together. Pull chest to handles by drawing knuckles towards shoulders aiming to keep your wrist in line with your elbow joint. Keep body aligned throughout motion and wrists in neutral position. Do not throw hips upward to assist exercise. Lower slowly to "start" position.

Notes:




Suspended Push-up Preparation :    

Position suspension system so that it is fully retracted. Place feet into feet straps in prone position Start with the straps close to the anchor before progressing. Adopting neutral alignment push body weight into the air with extended arms.

Movement :    

Keeping the core engaged throughout Lower body towards floor leading with the chest. Aiming for a 90 degree bend at the elbow joint. Push your body back to the start position finishing with a soft elbow position

Notes:




Chest Fly Preparation :   



Position suspension system so that it is fully retracted. Stand hips width apart adopting an appropriate stance. (facing away from system) Start in the finish position with wide arms with a small bend in the elbow, elbows should be facing away from your body. Keep core engaged throughout with neutral alignment




Keeping the core engaged throughout Maintaining soft elbows Bring arms towards mid line of the body in a clapping action ensuring palms finish at chest height. Ensure wrist remain neutral throughout the exercise

Notes:




Reverse Fly Preparation :    

Position suspension system so that it is fully retracted. Stand hips width apart adopting an appropriate stance. (facing the system) Start with arms in front of body hammer hand grip. Keep core engaged throughout with neutral alignment


Keeping the core engaged throughout Squeeze through shoulder blades bringing the arms in line with your body. Ensure wrist remain neutral throughout the exercise Avoid using momentum from the hips.

Notes:




Bicep Curl Preparation :     

Position suspension system so that it is fully retracted. (facing the system) Supine hand grip at shoulder height Wrist and elbow in line with shoulders Neutral wrist and spine position Select an appropriate vector resistance


Keeping the core engaged throughout Ensure elbows remain at shoulder height Bend elbows bringing knuckles towards your ears. Avoiding using hip momentum slowly lower body back to the start position

Notes:




Tricep Extension Preparation :     

Position suspension system so that it is fully retracted. (facing away from the system) Pronated or 45 degree hand grip at shoulder height Wrist and elbow in line with shoulders Neutral wrist and spine position Select an appropriate vector resistance




Keeping the core engaged throughout Ensure elbows remain at shoulder height Bend elbows bringing knuckles towards your ears. Avoiding using hip momentum as your extend the arms and raise your body back to the start position To regress the exercise try a kneeling start position or staggered stance

Notes:




High Y Rear deltoids Preparation :   



Position suspension system so that it is fully retracted. Stand hips width apart adopting an appropriate stance. (facing the system) Start in the finish position with high and wide arms with a small bend in the elbow, elbows should be facing away from your body. Hands in a prone position Keep core engaged throughout with neutral alignment


 



Keeping the core engaged throughout Maintaining soft elbows Bring arms towards mid line of the body finishing in with a prone hand position at shoulder height. Allow body to move towards the floor with neutral alignment. Squeeze through the shoulder blades as you return to the start position It is essential that the correct vector resistance is selected to avoid stressing the lumbar area of the back. Ensure wrist remain neutral throughout the exercise

Notes:


Chapter 5


Chapter 5


n o i s s n e s e i p c s r u e x S E y d n o i B n i r a e r p T p U


Lower Body Exercises




Squat Preparation :  



Position suspension system so that it is fully retracted. Stand facing suspension system with arms soft, feet hips to shoulder width apart with good alignment. Keep good alignment throughout and distribute the weight in the mid foot.

Movement : 

 

Allow your arms to straighten as you bend ankle, knee and hip joint to 90 degrees. (Keep the weight in your heels) Ensure your back is parallel to your shins As you return to the start position allow the weight to move back to the mid foot position and allow the elbows to soften once more.

Notes:




Single Leg Squat Preparation :  



Position suspension system so that it is fully retracted. Stand facing suspension system with arms soft, feet hips to shoulder width apart with good alignment. Keep good alignment throughout and distribute the weight in the mid foot.

Movement :  

 

Lift one leg in an extended position Allow your arms to straighten as you bend ankle, knee and hip joint to 90 degrees. (Keep the weight in your heels) Ensure your back is parallel to your shins As you return to the start position allow the weight to move back to the mid foot position and allow the elbows to soften once more.

Notes:




Suspended Lunge Preparation :  

 

Position suspension system so that it is fully retracted. Stand facing away from the suspension system with arms soft, feet hips to shoulder width apart with good alignment. Place one foot into foot strap Keep good alignment throughout and distribute the weight in the mid foot.

Movement :      

Walk forwards to create tension on straps. Keeping chest up with chin parallel to the floor, core engaged Bend ankle, knee and hip joint to 90 degrees Allowing your weight to move towards the heel on the non-suspended leg. Aim to keep back parallel to your shins throughout. Under control return to the start position

Notes:




Suspended Hamstring Curl Preparation :     

Position suspension system so that it is fully retracted. Lie in a supine position Place heels into foot straps Lift hips off ground by 10 cm. Keeping shoulders retracted hands at 45 degrees core engaged.


With neutral alignment and under control bring heels towards buttocks. Ensure client is maintaining a neutral position throughout. To regress try using one leg To progress add in hip extension

Notes:




Ice Skater Preparation :   

Position suspension system so that it is fully retracted. (Face the system) Hands at shoulder height adopting hammer hand grip Core engaged throughout

Movement : 

 

With neutral alignment and under control move across to the side on one leg softening the knee on landing weight distributed towards the heel. Allow your other leg to rotate across your body shin parallel to the ground. To regress reduce range of movement on non working leg.

Notes:


Chapter 6


Chapter 6


g n i s n i e a s r i T c r n e x o i E s n e e r p o s C u S


Core Exercises




Plank Preparation :    

Position suspension system so that it is fully retracted. Lie in a prone position Place feet into feet straps Pushing bodyweight up through your arms


With neutral alignment squeezing shoulder blades back and down Squeeze buttocks and engage all core muscles As you hold this isometric contraction remember to breathe When form or alignment is lost safely return to the ground by lowering one leg at a time

Notes:




Side Plank Preparation :    

Position suspension system so that it is fully retracted. Lie sideways on the floor Place feet into feet straps Pushing bodyweight up through one elbow that is fixed to the ground directly below your shoulder. Align your body.

Movement :     

With neutral alignment squeezing shoulder blades back and down Squeeze buttocks and engage all core muscles As you hold this isometric contraction remember to breathe When form or alignment is lost safely return to the ground by lowering one leg at a time To progress extend the arm and add a rotational touchdown.

Notes:




Suspended Abdominal Crunch/Full sit up Preparation :    

Position suspension system so that it is fully retracted. Lie in a supine position Place feet into feet straps Engage core and place tongue at the top of your mouth.




With neutral alignment squeezing shoulder blades back and down Peel vertebrae away from the floor one by one. For beginners aim to keep lower back on the fl oor. For more advanced clients who have the flexibility take the elbows over the knees finishing in a full sit up position. To progress the exercises move the levers towards and above your head.

Notes:




Suspended Straight leg V crunch     

Position suspension system so that it is fully retracted. Lie in a supine position Place feet into feet straps Engage core and place tongue at the top of your mouth. Push bodyweight into the air hips in a neutral position


With neutral alignment squeezing shoulder blades back and down Using core muscles drive your hips back through the gap in your arms. Ensure the movement is smooth and controlled as you return to the start position.

Notes:




Suspended Mountain Climbers      

Position suspension system so that it is fully retracted. Lie in a prone position Place feet into feet straps Engage core and place tongue at the top of your mouth. Push bodyweight into the air hips in a neutral position Rotate body into a Supine position


With neutral alignment squeezing shoulder blades back and down Using core muscles drive one knee towards your hip in a controlled movement. Alternate legs as you return to the start position Avoid changes in hip and lower back alignment Squeeze the gluteals as legs are extended.

Notes:




Suspended Pike      

Position suspension system so that it is fully retracted. Lie in a prone position Place feet into feet straps Engage core and place tongue at the top of your mouth. Push bodyweight into the air hips in a neutral position Rotate body into a Supine position

Movement : 

 



With neutral alignment squeezing shoulder blades back and down Using core muscles drive bottom towards the sky folding the body in half. .It is essential that the client has strong core muscles to lower under control to the start position maintaining neutral alignment. To progress add a shoulder press at finish position.

Notes:




Suspended Oblique Crunch Preparation :     

Position suspension system so that it is fully retracted. Lie in a supine position Place feet into feet straps Engage core and place tongue at the top of your mouth. Bring one knee towards hips


With neutral alignment squeezing shoulder blades back and down Peel vertebrae away from the floor one by one. Keeping the elbows wide throughout and leading with the chest Take the elbow towards the bent knee keeping the lower back in contact with the ground

Notes:




High Woodchop Preparation :    

Position suspension system so that it is fully retracted. (Face the system) Using one handle Place lead hand on the handle first then lock other hand over the top of lead hand Keep core engaged and hands at shoulder height


With neutral alignment Rotate your arms in a high chopping action Allow your head to follow your hands Pivot through your back off side leg. Under control return to the start position.

Notes:




Suspension Training Instructor- Continuous Observation Checklist Learner name:

Assessor name:

Date:

Course Venue:

Teaching. The learner

Upper body

Lower body

Suspension

Suspension

Exercise Name:

Exercise Name:









Core Suspension Exercise Name: 

T1. Demonstrated safe set up of anchor system T2. . Demonstrated weight safety check T3. Gave explanations and/or demonstrations that were technically correct T4. Communicated as appropriate to participant needs and the environment T5. Adopted appropriate positions to observe participant and respond to their needs T6. Checked that the participant can perform the exercises as instructed T7. Provided feedback and instructing points that were timely, clear and motivational T8. Adapted exercises with suitable progressions and/or regressions according to participants needs T9. Monitored the safety and intensity of exercise T10. Worked within the agreed timescales for the session

Final Result:

Pass

Refer

Assessor Feedback:






Assessor Signature:

Candidate Signature:

National occupational standards skills active: The following standards will be met during the course: 

A335



C22.1



C316



D451



D452

References Allied Dunbar Fitness survey (1992) Summary Report. Activity and Health research London: Sports Council and Health Authority

Bibliography Resources

Essentials of strength training and conditioning by Thomas R. Baechle, Roger W. Earle published by Human Kinetics 2008 TRX Manual 2005 Fitness Anywhere LTD. (ACSM Resources for the Personal Trainer 2006) Lippinkot Williams and Williams Publisher ACSM Group Functional training for Sports Boyle published by Human kinetics 2004 VIPR Training Manual Fitness Professionals Michol Dacourt and VIPR LLC, 2009 Kettlebell Training Academy Level 1 Manual written by Ramon E nglish published by Kettlebell Training Academy Ltd 2008.. Richardson, C et al (1999) Therapeutic exercise for spinal segmental stabilisation in low back pain. Edinburgh: Churchill Livingstone. Seyle, H. (1956) The stress of life. New York: McGraw-Hill. 53 Discovery Learning Suspension Training July 2011 © www.discovery.uk.com



McGill, S. (2002) Low back pain disorders: Evidence-based prevention and rehabilitation. Champaign, IL: Human Kinetics. Copy Right free images used.


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