Suspension Training Student Manual Secure

8/10/2019 Suspension Training Student Manual Secure

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CPD UNIT

SUSPENSION TRAINING


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

Suspension Training Instructor Manual

Notice of Liability

This manual is written using current research referring to awarding body

guidelines abiding by the learning outcomes of Skills Active and the National

Occupation Standards. The information in this 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 no responsibility

for the prescription of 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 whole should take place

without authorisation from Discovery Learning. Not to be transmitted in any form

or by any means.


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Discovery Learning Suspension Training Instructor Manual


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

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



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

25-35. Upper body exercises

Chapter 5 Suspension Training Lower body exercises


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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


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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 doeverything 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 Responsibilities e-mail

Administration Course bookings/ Finance [email protected]

Student Support Support for all students [email protected]

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
mailto:[email protected]:[email protected]


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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 AppealsStudents 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.

ComplaintsIf 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.


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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 professionals 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 attending.

Practical Assessments: Participants must meet each assessment criterion in order to gain

certification.

Origins and Benefits of Suspension Training


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In this chapter:

Origins of Suspension Training

Benefits of Suspension Training including:

core activation

posterior chain

centre of gravity

kinetic chains/functional training/multi-

planar exercises

Origins

of

Suspen

sion

Tra

ining

Chapter 1


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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 1990s 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 1990s 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 boxers punch. When a boxer throws a

punch the movements starts in the lower body. The movement/force then passes through the


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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 thatour 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


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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 boxers

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)


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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 1960s. 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 beperformed 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


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Suspension Training (The Benefits continued...)

Centre of Gravity

The centre of gravity is described as the point of an object where all forces acting 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

Hamstrings

Bicep Femoris

Semitendinosus

Semimembrinosus

Erector Spinae

Cervical

Thoracic

Lumbar

Gluteals

Maximus, Medius

and Minus


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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 asexercise 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 doesnt 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 describefunctional 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


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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.


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In this chapter:

Health and Safety equipment set up

Chapter 2

Health

&S

afetyo

f

Sus

ension

Trainin


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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 manufacturers 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.


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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 into 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 doesnt 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


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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 is

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.


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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 REPs Level 2 Gym Instructor or a REPs 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 programmessupplement 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.


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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.


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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.


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In this chapter:

Training Approaches

Suspension Training programme variables

Programming variables

Client screening

Example programme cardsProgra

m

m

ing

for

S

us

ens

ion

Tra

inin

Chapter 3


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Training Approach

Training approaches such as pre-exhaust, Bergers, 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 is 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 doesnt 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 8-12 2:2 30 seconds Circuit

Wide Row 8-12 2:2 30 seconds Circuit

Squat 8-12 2:2 30 seconds CircuitShoulder Press 8-12 2:2 30 seconds Circuit

Lat Pull-down 8-12 2:2 30 seconds Circuit

Total Number of

Sets

1-2 sets performed twice a week


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Following an appropriate warm up the following intermediate programme could be used. The

programme below is biased towards endurance training.

Name of

Exercise

Number of

Repetitions

Tempo Rest Training

Approach

Chest Press 15 2:3 0 seconds CircuitWide 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. Theprogramme below is biased towards strength training.

Name of

Exercise

Number of

Repetitions

Tempo Rest Training

ApproachChest Press feet

and hands

suspended all 3

planes

5 1:5 1 Minute Circuit

Wide Row feet

and handssuspended all 3

planes


Jumping Single

leg Squats


Shoulder Press 5 1:5 1 Minute Circuit

Lat Pull-down 5 1:5 1 Minute Circuit

Pike 5 1:5 1 Minute Circuit

Single Leg Bridge 5 1:5 1 Minute Circuit

Total Number of

Sets

4-6 Sets performed 3 times a week supplemented by other strength training

workouts!


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In this chapter:

Upper body exercises

Chapter 4

U

pperBody

Sus

pension

Traini

ng

Exer

cises


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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:


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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:


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Shoulder Press

Preparation :


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:


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Lat Pull-down

Preparation :


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


Movement :

Keeping core engaged pull elbows towards waist 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 weight 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:


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Wide Row

Preparation :


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:


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Suspended Push-up

Preparation :


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:


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Chest Fly

Preparation :


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

Movement :


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:


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Reverse Fly

Preparation :


Stand hips width apart adopting an appropriate stance. (facing the system)

Start with arms in front of body hammer hand grip.


Movement :


Squeeze through shoulder blades bringing the arms in line with your body.


Avoid using momentum from the hips.

Notes:


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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

Movement :


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:


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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

Movement :


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:


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High Y Rear deltoids

Preparation :


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


Movement :


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 lumbararea of the back.


Notes:


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In this chapter:

Lower Body Exercises

Chapter 5

U

pperBody

Sus

pension

Traini

n

Exercises


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Squat

Preparation :


Stand facing suspension system with arms soft, feet hips to shoulder width apart with

good alignment.


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:


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Single Leg Squat

Preparation :


Stand facing suspension system with arms soft, feet hips to shoulder width apart with

good alignment.


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:


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Suspended Lunge

Preparation :


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


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:


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Suspended Hamstring Curl

Preparation :


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.

Movement :

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:


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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:


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In this chapter:

Core Exercises

SuspensionTraining

Co

reExercis

es

Chapter 6


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Plank

Preparation :


Lie in a prone position

Place feet into feet straps

Pushing bodyweight up through your arms

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

Notes:


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Side Plank

Preparation :


Lie sideways on the floor


Pushing bodyweight up through one elbow that is fixed to the ground directly below

your shoulder. Align your body.

Movement :


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:


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Suspended Straight leg V crunch




Engage core and place tongue at the top of your mouth.

Push bodyweight into the air hips in a neutral position

Movement :


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:


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Suspended Mountain Climbers






Rotate body into a Supine position

Movement :


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:


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Suspended Pike






Rotate body into a Supine position

Movement :


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 startposition maintaining neutral alignment.

To progress add a shoulder press at finish position.

Notes:


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Suspended Oblique Crunch

Preparation :





Bring one knee towards hips

Movement :


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:


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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

Movement :

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:


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Suspension Training Instructor- Continuous Observation Checklist

Learner name:

Course Venue:

Assessor name: Date:

Upper body

Suspension

Exercise Name:

Lower body

Suspension

Exercise Name:

Core Suspension

Exercise Name:

Teaching. The learner

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:


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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 English 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.


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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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