Professional Documents
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SUSPENSION TRAINING
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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.
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Course Objectives
By the end of this course you will be able to:
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.
C h ap ter 1
Origins of Suspension
Training
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
TRX
Fitkit Pro
Jungle Gym
Milo Suspension Trainer
Inkaflexx
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:
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 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)
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 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
11 Discovery Learning Suspension Training July 2011 www.discovery.uk.com
Erector Spinae
Cervical
Thoracic
Lumbar
Gluteals
Maximus, Medius
and Minus
Hamstrings
Bicep Femoris
Semitendinosus
Semimembrinosus
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.
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.
C h ap ter 2
In this chapter:
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.
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.
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
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.
To remove the feet simply lift the heels away from the cradles simultaneously.
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.
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.
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:
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.
C h ap ter 3
Programming for
Suspension Training
In this chapter:
Training Approaches
Programming variables
Client screening
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.
Number of
Repetitions
Tempo
Chest Press
Wide Row
Squat
Shoulder Press
Lat Pull-down
Total Number of
Sets
8-12
2:2
8-12
2:2
8-12
2:2
8-12
2:2
8-12
2:2
1-2 sets performed twice a week
Rest
Training
Approach
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
Circuit
Circuit
Circuit
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
Number of
Repetitions
Tempo
Rest
Training
Approach
Chest Press
Wide Row
Squat
Shoulder Press
15
15
15
15
2:3
2:3
2:3
2:3
0 seconds
0 seconds
0 seconds
0 seconds
Circuit
Circuit
Circuit
Circuit
Lat Pull-down
Total Number of
Sets
15
2:3
2-3 Sets performed 2-3 days a week.
0 seconds
Circuit
Following an appropriate warm up the following advanced programme could be used. The
programme below is biased towards strength training.
Name of
Exercise
Number of
Repetitions
Tempo
Rest
Training
Approach
1:5
1 Minute
Circuit
1:5
1 Minute
Circuit
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!
C h ap ter 4
In this chapter:
Upper body exercises
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 :
Movement :
Notes:
Shoulder Press
Preparation :
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 :
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:
Wide Row
Preparation :
Movement :
Notes:
Suspended Push-up
Preparation :
Movement :
Notes:
Chest Fly
Preparation :
Movement :
Notes:
Reverse Fly
Preparation :
Movement :
Notes:
Bicep Curl
Preparation :
Movement :
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
Movement :
Notes:
Movement :
Notes:
C h ap ter 5
In this chapter:
Lower Body Exercises
Squat
Preparation :
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:
Movement :
Notes:
Suspended Lunge
Preparation :
Movement :
Notes:
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:
Ice Skater
Preparation :
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:
C h ap ter 6
Suspension Training
Core Exercises
In this chapter:
Core Exercises
Plank
Preparation :
Movement :
Notes:
Side Plank
Preparation :
Movement :
Notes:
Movement :
Notes:
Movement :
Notes:
Movement :
Notes:
Suspended Pike
Movement :
Notes:
Movement :
Notes:
High Woodchop
Preparation :
Movement :
Notes:
Assessor name:
Date:
Course Venue:
Upper body
Suspension
Exercise Name:
Lower body
Suspension
Exercise Name:
Core Suspension
Exercise Name:
Final Result:
Pass
Refer
Assessor Feedback:
Assessor Signature:
Candidate Signature:
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.
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.
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