Power Bands - Ebook

Power Bands - Ebook

SuspensionTraining Manual - Ebook

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SuspensionTraining Manual Ebook - 52 pages


Suspension training is a growing feature in the fitness industry.This course will provide you with a definitive guide to suspension training in its major forms, the theory and science behind suspension training and how you can incorporate its methods into your programs.

Suspension training can be an incredible resource for personal trainers and knowledge of how to correctly prescribe and perform such training is imperative to reduce injuries and maximise results. Specific exercises and programming guides contained within the manual aim to supplement the practical knowledge gained within the work- shop, to provide you with all you need to start training with suspension systems.Training meth- odology and specific instruction of Power Rings and Crosscore180 will be covered, and differences between the two suspension training systems compared to the TRX will be explored.

Regardless of training levels or history, suspension training can be of benefit to all populations. Work shop participants will learn that the benefits and principles behind suspension training are fundamentally the same, and once an exercise or movement is learnt on one apparatus it can trans- fer closely to movement on another suspension training system. Likewise, participants will learn the basic coaching cues for each exercise as well as methods and strategies to correct technique faults.


Originating from age-old gymnastic protocols, suspension training has significantly risen in popularity in recent years. With minimal equipment required and the ability to train basically anywhere, suspension training appeals to many and provides an introduction to a world of bodyweight training that would regularly be beyond the scope of resis- tance training.The variety of exercises are endless, and with thoughtful progressions and correct training instruction the suspension training options are virtually unlimited.

The idea of suspension training is hardly a new concept, incorporating the relatively simple idea
of moving and manipulating one’s own bodyweight in a suspended environment. Different movements and exercises can target all of planes of motion, as well as cause adaptation in a number of strength and conditioning objectives.

With the instability and constant shifting of weight distribution, suspension training is considered an advanced form of body-weight training.The nature of suspension training requires active stabilisation throughout dynamic movement, to correctly align the body and reduce injury risk.This is one of the principal benefits of suspension training, as each movement requires an active trunk stabilization component, meaning the core is highly activated throughout all exercises.


Standing up, running, jumping and general move- ment requires the ability to overcome bodyweight resistance and move against the forces of gravity. Training using bodyweight as a resistance will coach quality of movement, which is essential in perfor- mance. Bodyweight should provide the base level of intensity, and in most cases can provide sufficient resistance for a challenging workout.The principle of suspension training is derived from bodyweight exercises with scalable intensity, with the need

to stabilise the trunk throughout movement.
As an individual becomes stronger, exercises can be easily progressed to add resistance and increase the difficulty, therefore allowing for overload and periodisation with bodyweight training.

Using different amounts of bodyweight as a resistance can increase functionality of daily tasks, as primal movement patterns are performed under a meaningful and significant load for each individual. Extra external load should not be prescribed until technique is perfected and the individual is bodyweight competent, where their bodyweight is no longer providing a sufficient resistance for appropriate adaptation.

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