Active IQ Level 2 Award in Instructing Suspended Movement Training (sample manual)

Manual 

Level 2 Award in Instructing 

Suspended Movement 

Training 

Version AIQ004256

Section 2: History of suspended movement training 

Suspended physical training has its origins in a number of places including the ancient Incan empire, German 

gymnastics and in modern times, the US Navy Seals. Whilst it is primarily the military training origin that has 

given rise to the growing interest within the fitness industry today, it is still interesting to be aware of the earlier 

history associated with this beneficial training method. 

Inca 

The earliest references to physical training using 

ropes to aid in conditioning and performance can 

be found within the ancient Incan civilisation that 

dominated the region between the 15th and 16th 

centuries. The Incan empire at its peak covered a 

vast expanse of land across the west coast of what 

is now South America. This empire was divided into 

4 regions with its capital at Cuzco, located in the 

south of what is now Peru. The most powerful figure 

or king of the empire was known as the ‘Sapa Inca’ 

and resided in Cuzco. An important part of governing 

such a vast empire was to maintain communications 

across the 4 regions in a quick and effective manner. 

The Incas set up a system that accomplished this 

very effectively. They built up and exploited the 

talents of exceptional athletes they referred to as the 

‘Chasqui’ or speed messengers. The young boys that 

were selected for lifelong service within the empire’s 

communications network were required to be able 

to run fast, have great all round athletic ability and 

strong lung function to cope with the rocky terrain 

and very high altitudes that were to be covered. The 

routes and roads that were cut through the Andes 

were dotted with relay stations where one Chasqui 

would pass the message onto another rested Chasqui 

who would continue as fast as possible to the next 

relay station some 6-9 kilometres away. The speed and physical capabilities or the Chasqui combined with 

the ingenious relay system enabled a vital message to be carried as far as 246 miles in a single day. Historical 

reports indicate that the Chasqui messenger system enabled the delivery of a message from Quito (northern 

Ecuador) to Cuzco (southern Peru), a distance of 1230 miles, in only 5 days. 

The technologically advanced Roman Empire, who were renowned for their speed of communication, are 

noted to have considered a distance of 100 miles in a single day a very good achievement. The Incan Chasqui 

system was by far superior. The system was so effective that the Spanish continued using the Chasqui long 

after their occupation of the region. The nature of the steep terrain over the Andes mountain range and great 

distances that were covered meant structured training was an essential part of the physical conditioning that 

these men had to go through to be part of this team of elite athletes. This included a strategic form of rope 

training, devised to complement the needs of this man-powered communication network. The Chasqui were 

often required to navigate steep slopes and very difficult, mountainous terrain where ropes would assist them 

as they weaved their way through the tropical jungle conditions. 

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Lower centre of 

gravityrelatively 

shorter moment arm 

Higher centre of gravityrelatively 

longer moment arm 

Leverage and mechanical advantage 

A basic appreciation of the three types of levers and how they can vary the mechanical advantage will help in 

understanding the forces that a client will experience when performing different types of suspended movement 

training exercises. The three lever types are named simply by the position of the load or resistance in relation 

to the point where effort is applied, and the position of the pivot point or fulcrum. 

1st position 2nd position 3rd position 

First class Load/resistance Fulcrum/pivot Effort applied 

Second class Fulcrum/pivot Load/resistance Effort applied 

Third class Fulcrum/pivot Effort applied Load/resistance 

First class leverage is not a common feature of suspended movement training when considering any exercises 

holding the handles of the straps and using gravity and body weight as a resistance. Second and third class 

leverage is much more common in this situation. The following diagrams show basic pressing and pulling 

exercises and how the leverage varies. This change of leverage also changes the mechanical advantage 

towards either greater effort or greater speed. By understanding the mechanical advantage exercises can be 

planned that can either exploit this or purposefully work against it. 

When the resistance arm is shorter than the effort arm (2nd class lever) this provides a mechanical advantage 

that magnifies the effort making the load experienced by the user much lighter. When the resistance arm is 

longer than the effort arm (3rd class lever) this creates a mechanical advantage that magnifies the velocity of 

movement, but in so doing makes the load experienced by the user feel heavier. 

2 nd class levermechanically 

in 

favour of effort 

3 rd class levermechanically 

in 

favour of velocity 

Load 

Point of effort 

Fulcrum 

Fulcrum 

Load 

Resistance arm 

Effort arm 

Resistance arm 

Effort arm 


Section 6: Programme design for suspended movement 

training 

The exercises contained within this programme are intended to provide a foundation on which to build your 

knowledge of suspended movement training. They will naturally lead and progress from one exercise to the 

next providing a foundation of fitness and technical ability to perform the proceeding exercise. There is also 

guidance on some of the more complex exercises and how to perform similar alternative exercise movements. 

The exercises are built into a functional training system of progressive or regressive exercises based on various 

movement patterns, body part focus, and the level of complexity. The chosen movement/body patterns are 

linked to the most common types of suspended movement training exercises. These patterns are: 

• push 

• pull 

• squat 

• lunge/single leg 

• core 

Many of the exercises will involve movement in all three planes, sagittal, frontal and transverse. When used 

effectively these movement/body patterns, combined with the planes of motion, allow the trainer to target the 

functional components of human movement in a logical and ordered manner. 

Frontal Sagittal Transverse 

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Advanced Programme Design 

When creating more advanced training programmes there are many options available to the fitness professional, 

including: 

• designing split routines 

• progressing the training phase 

• manipulating work to rest ratios 

• using supersets and giant sets 

• following a circuit format 

• combining with other training mediums e.g. kettlebell or dumbbells 

• increasing the movement complexity 

Suspension equipment is also light and versatile enough to be used in outdoor settings such as training in the 

park or as part of boot camp type training. This allows for variety and provides additional appeal for suspended 

movement training equipment. 

Example routine for an advanced client 

WARM UP 

Exercise Speed Level Duration Notes 

CV: Rower 28-35 spm Drag 4-6 5 mins Gradual increase in 

intensity 

Flexibility: all over body dynamic stretches of 12-15 reps each 

MAIN SESSION 

Exercise Movement pattern Sets x reps Rest Notes 

Chest Press wide 

to narrow 

Suspended Row 

wide to narrow 

Suspended press 

up with shoulder 

walk 

Push 3 x 10-12 60-90 sec Each Perform as a 

Complex Set 

Pull 3 x 10-12 60-90 sec 

Push 2 x 10-12 45-60 sec 

Jumping Squat Squat 3 x 10-12 60-90 sec Perform as a 

Frontal lunging ice 1 leg/lunge 3 x 10-12 60-90 sec superset 

skater 

Plank Cycling Core 3 x 10-12 60-90 sec Perform as a 

Supine Plank Core 3 x 10-12 60-90 sec superset 

Cycling 

COOL DOWN 

Exercise Speed Level Duration Notes 

Jog-walk 12-6 kph Run to Walk 5 mins Gradual reduction 

in intensity 

Flexibility: Full stretching routine to target key muscles utilised within the session 


PUSH 

Straps 

Positioning 

Technique 

Exercise: Chest Flye 

Straps anchored high and set at equal length on each strap from mid 

to short 

Standard handles attached 

Feet neutral and fixed behind the body slightly anterior to the strap 

anchor point 

Grip handles with arms anterior at shoulder height 

• Lean into the straps so that arms take the load 

• Move the arms outwards in horizontal extension until the hands 

are almost in line with the body 

• Chest and body lowered into the flye position keeping the spine 

and other joints kept in good alignment 

• Drive the arms forward in front of the chest moving the shoulders 

through horizontal flexion in a typical ‘flye’ action 

Variations Regressive Progressive 

Use a split stance 

Vary the arm movements both 

higher and lower 

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PUSH 

Straps 

Positioning 

Technique 

Exercise: Suspended dips 

Straps anchored high and set at equal length on each strap from mid 

to long 

Standard handles attached 

Straps hanging directly downward with body immediately between 

straps 

Grip handles beside each hip and lower body until suspended with 

body upright and legs out in front with feet on floor 

• Lower the body downward by flexing the elbows and extending 

the shoulders 

• Keep the chest lifted throughout 

• Drive upward locking the arms out at the top of each repetition 

• Ensure the legs and lower body remain relaxed and serve as a 

dead weight 

Variations Regressive Progressive 

Bend the knees slightly with feet 

on the floor to take some load 

Lift one leg off the ground

Active IQ Level 2 Award in Instructing Suspended Movement Training (sample manual)

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