Training Wall® Product Manual by cycfitnessuk

MANUAL Introduction to the method Training WallÂŽ Agility, strength and coordination at its finest.

www.training-wall.com

Copyright ÂŠ 2014 by Training WallÂŽ All rights reserved. No part of this document may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission from the author / Training WallÂŽ. For permission requests, write to the following address: info@training-wall.com

It’s fully functional!

Training Wall® arises from the need for spaces that are in tune with the current demands of training. Its concept comes from years of coaching experience, functional recovery and sports facilities management so its innovation, design and method are combined. Cesar J. Muñoz Founder & Product Developer

PART 1

What you should know about Training Wall® 1. Precautions for use instructions and maintenance................................................................ 10 1.1. For your general Safety...................................................................................................... 10 1.1.1. General Security Issues............................................................................................ 10 1.1.2. To Coach or Therapist............................................................................................... 10 1.1.3. For the Practitioner.................................................................................................. 11 1.2. Use and Intended Use........................................................................................................ 11 1.3. Contraindications............................................................................................................... 11 1.4. Precautionary Measures.................................................................................................... 12 1.5. Maximun User Weight........................................................................................................ 12 2. Assembly and installation – Wall option................................................................................. 13 2.1. Mounting Protocol – Wall option........................................................................................ 13 2.2. Installation drawing Training Wall®................................................................................... 15 3. Assembly and installation - Floor Option................................................................................ 17 3.1. Assembly protocol - Floor Option...................................................................................... 17 3.2. Installation Plan for Training Wall® - Floor Option............................................................ 19 4. Maintenance and general care................................................................................................. 21 4.1. Cleaninig and Maintenance................................................................................................ 21 5. General settings....................................................................................................................... 22 5.1. Placement of the Tools...................................................................................................... 22 6. Design........................................................................................................................................ 24 6.1. Principle elements of Training Wall® panels..................................................................... 24 7. Tools and Panels....................................................................................................................... 25 7.1. Tools locked to the Training Wall® panels......................................................................... 29 8. After sales service.................................................................................................................... 30 9. Confirmation of industrial standard........................................................................................ 30 10. Warranty.................................................................................................................................... 30 11. Disclaimer................................................................................................................................. 30

PART 2

Methodology of Training WallÂŽ 1. Concept...................................................................................................................................... 32 2. Basics concepts for training..................................................................................................... 33 2.1. Anatomical working plans................................................................................................. 33 2.2. Muscular chains................................................................................................................. 33 3. Basic positions.......................................................................................................................... 34 3.1. Hand positioning................................................................................................................ 34 3.2. Feet positioning.................................................................................................................. 34 4. Evaluation of intensity.............................................................................................................. 34 4.1. Number of supports to be used......................................................................................... 34 4.2. Separation of the projection of the support....................................................................... 35 4.3. Vertical spacing between arm grips and leg grips............................................................ 36 5. Teaching methods..................................................................................................................... 36 6. Training with Training WallÂŽ.................................................................................................... 38 6.1. Training plans samples...................................................................................................... 39 Without tools...................................................................................................................... 39 With tools........................................................................................................................... 39 6.2. Group training.................................................................................................................... 40 6.2.1. Group training whithout tools................................................................................... 40 6.2.2. Goup training with tools........................................................................................... 40

PART 3

Exercises without tools 1. Core exercises.......................................................................................................................... 44 Posture checker........................................................................................................................ 45 Top reach................................................................................................................................... 46 Cross chain................................................................................................................................ 47 Side legs.................................................................................................................................... 48 Back extensions........................................................................................................................ 49 Trunk contractions.................................................................................................................... 50 Trunk rotations.......................................................................................................................... 51 Rear trunk rotations.................................................................................................................. 52 Trunk tilting............................................................................................................................... 53 Leg swing................................................................................................................................... 54 The “c”....................................................................................................................................... 55 Wood chop................................................................................................................................. 56 2. Arm exercises........................................................................................................................... 57 The climber................................................................................................................................ 58 The monkey............................................................................................................................... 59 Arm extensions.......................................................................................................................... 60 3. Leg exercises............................................................................................................................ 61 Lunges....................................................................................................................................... 62 Jumps..... …………………………………………………………………………………………………………………………..63 Squats........................................................................................................................................ 64

PART 4

Training WallÂŽ tools Chin up bar....................................................................................................................................... 66 Dip bar.............................................................................................................................................. 67 Rope puller...................................................................................................................................... 68 The hook........................................................................................................................................... 69 Jump plate....................................................................................................................................... 70 The lever.......................................................................................................................................... 71 Tmr adapter..................................................................................................................................... 72 Boxing bar........................................................................................................................................ 73 Cardan tool....................................................................................................................................... 74 Wall board........................................................................................................................................ 75 Ground tool...................................................................................................................................... 76 The pullley........................................................................................................................................ 77 Rebound panel................................................................................................................................. 78 Spinwall........................................................................................................................................... 79 Low gravity....................................................................................................................................... 80 Training point................................................................................................................................... 81 Storage trolley................................................................................................................................. 82 Storage solution for olympic bar..................................................................................................... 83 Solution for storage vary materials................................................................................................. 84 Storage Solution for Studios............................................................................................................ 85

PART 5

Training with Training Wall® 1. Traning Wall® as your entire training area............................................................................. 87 1.1 Proposals of workouts and disclaimer.............................................................................. 87 1.2 Use of the templates.......................................................................................................... 87 Spine stabilization..................................................................................................................... 87 Low back pain............................................................................................................................ 88 Spine stabilization..................................................................................................................... 89 Spine stabilization..................................................................................................................... 90 Spine stabilization..................................................................................................................... 91 General fitness condition.......................................................................................................... 92 General fitness condition.......................................................................................................... 93 General fitness condition.......................................................................................................... 94 Loss weight................................................................................................................................ 95 Loss weight................................................................................................................................ 96 Sports: surf................................................................................................................................ 97 Sports: speed skating................................................................................................................ 98 Sports: running.......................................................................................................................... 99 Sports: swimmers................................................................................................................... 100 Sports: cyclist.......................................................................................................................... 101 Teaching materials........................................................................................................................ 102 Analysis notebook.......................................................................................................................... 103 Maintenance review example sheet for Training Wall® systems.................................................. 107

Â® l l a gW n i n i a PART 1 r T ut o b a w o kn d l u o h s What you

MANUAL

PRECAUTIONS FOR USE INSTRUCTIONS AND MAINTENANCE

Training Wall® complies with the requirements of DIRECTIVE 2001/95 / EC on the general safety of products and the provisions of the following European standards: DIN EN ISO 20957 T “Stationary training equipment. General safety requirements and test methods “and also in EN-913” Equipment for gymnastics. General safety requirements and test methods “and EN-12346” Equipment for gymnastics. Stretching ladders, climbing frames. Safety requirements and test methods”. Your Training Wall® INTEGRATED TRAINING SYSTEM requires pre-assembly. It is recommended that it be performed by at least, two skilled operators.

1.1 For your general Safety Please read the complete instruction manual before you use. Machines must be in good working order at all times. Keep the manual in a safe place so that you can refer to it as and when necessary.

If you find some parts of the manual confusing, please seek advice from authorized person or contact our customer service advisers. Warning: Before using Training Wall and its tools please read this manual and ensure that the instructions are followed as stated. Injuries or dangerous situations may arise if you fail to do so!

1.1.1 General Security Issues • Each panel must only be used by one person at a time. • Use under the supervision of a qualified professional or inside an environment where measures for a safe and proper use of the product are taken. • Pay special attention to the proper placement of the tools. • Do not overload. Maximum load is 120 kg. • For safety reasons always use at least two holds. • For optimum use, a floor area of 2 m2 is recommended. • This equipment is not a toy, and should be used with caution and care. • Improper use of this equipment can cause injury to the user and cause damage to the equipment. • Do not use this equipment for purposes that differ from the original intention. • The grips/handles are made of Nylon or POM. If you have any kind of sensitivity, please pay attention when in contact with this material. • IF NOT ADULT USE ONLY UNDER SUPERVISION OF ONE.

1.1.2 To Coach or Therapist • As a coach/therapist the range of practitioner’s movements should be checked and adjustments have to be made to the exercise itself and/or the equipment according to /the practitioner’s ability. • Make sure the practitioner does some stretching or warm up exercises before using Training Wall®. Begin by exercising with a low intensity exercise. • Make sure the practitioner has the necessary fitness and skilled enough to use the Training Wall® without endangering its/her health.

MANUAL

• Training Wall® is not designed for use with children as falls or injuries may occur. • Ensure that the person doing the exercise has been trained or fully informed of how it works and all the potential risks. • Only original parts/Tools are to be used with Training Wall®. Failure to use only specified Tools will compromise the structural integrity. Damage or injury is not insured if an accident occurs through not using the parts designed/ for Training Wall®. • Before each use be sure to inspect the structure and ensure that there is no deterioration or instability to wall and all parts are securely in place. • Any repairs or maintenance (other than cleaning and care) must be undertaken by qualified personnel. • Do not remove any stickers, symbol or mark of Training Wall® or its Tools, this could lead to misuse and therefore an accident. If any adhesive, symbol or mark is damaged it must be replaced.

1.1.3 For the Practitioner • Before using Training Wall® make sure the operating instructions have been read and fully understood. • Consult a qualified trainer before using Training Wall® and use only in accordance with the recommendations in this manual. • Make sure you have the necessary fitness and skills required to use the Training Wall® without endangering your health. • Improper or excessive use may result in injury. • Correct footwear that gives good support and well-fitting gloves (in case use it) should be worn, be sure they do not slip. • Inspect and Tools Training Wall® before use. If damage occurs or any loss of stability is observed please inform the staff responsible to take the necessary measures. • Only use Training Wall® for the purpose it was created.

1.2 Use and Intended Use • Training Wall® is designed for strength training, preventative and rehabilitation exercise. • It must be used only under the supervision of an authorized person or qualified trainer. • Only the exercises that are described in this manual should be performed. No exercise should be attempted that is not included in this or any other manual without the Training Wall® trademark/logo. • Training Wall® is designed to be used with elements (hereafter referred to as Tools) anchored into the wall, these increase its usability. Only original Training Wall® Tools can be used. The Tools are placed in anchorages that are fitted to the panels allowing the exchange or removal easily.

1.3 Contraindications • Use of Training Wall® depends on the conditions and capabilities of the practitioner. These capabilities and conditions must be agreed with a trainer, physical therapist or doctor. • The following conditions should be evaluated by a doctor before training; fractures, recent operations; osteoporosis, herniated discs, tumors, cardiovascular, vascular, pulmonary dysfunction, asthma, diabetes, pregnancy and any condition that may be aggravated by exercise. • Anyone with hereditary health issues, such as hypertension or heart problems or who meet any of the conditions listed below must be observed closely before beginning to train; people over 45 years of age, smokers, anyone who is overweight, anyone with high cholesterol or has not taken any regular physical exercise in the past year or any other condition that could be compromised by physical exercise. • Do not use Training Wall® if you have an open wound.

MANUAL

1.4 Precautionary Measures • Training Wall® is not sterile, so it should not be used by people with transmittable diseases or open wounds. • You should stop training and consult a doctor if you experience pain or dizziness, fainting or loss of consciousness while training.

1.5 Maximun User Weight • The maximum weight allowed for use Training Wall® is 120 kg. Do not use Training Wall® if body weight exceeds this.

MANUAL

ASSEMBLY AND INSTALLATION • WALL OPTION

SAFETY WARNING : Please read the following instructions carefully before proceeding with installation. Each Training Wall® panel, as well as its tools and accessories, has been tested to hold up to 120 kg, following regulations DIN EN ISO 20957 and UNEEN 15635:2008. As part of this test procedure, each panel, along with its tools and accessories, has been loaded with 300 kg, with no deterioration or damage incurred.

ver arm or moment arm positioned 700 mm from the wall. This is how 120 kg can be applied safely with the tools and accessories that protrude from the wall, such as the Boxing Bar, Chin Up, Dip Bar and Jump Plate. If you are not certain that the supporting wall can hold these weights, consult with an architect or structural engineer who can guarantee safety.

The wall on which the Training Wall® is to be mounted, must be able to support 300 kg with a le-

Two people are needed for mounting and installing the Training Wall®, along with the following materials, which are not included. Fixing elements to secure the frame to the wall: • The bolt used must have a diameter of 10 mm and must be no less than 60 mm in length. Models DIN933 or DIN571 are recommended, with the option of a plastic rawl plug, chemical bolt or wall sleeve • A 30 mm diameter washer is needed for m10 (DIN9021) Tools for assembly and installation: • Allen keys of sizes 4, 6 and 8 are required, and it is advisable to use an electric screwdriver • An electric drill is needed to make the holes for the afore-mentioned rawl plugs. A 12 mm drill bit can be implemented.

MOUNTING AND INSTALLING The necessary equipment depends on the type of Training Wall® panel. The following points refer to the Wall Unit. 1 Panel 2 Frame 1

3 Stickers with the serial number and frame

4 Training Wall® box with the following contents:

1 Anchors x4

5 Screws DIN912-M10x100 x18

2 Washers x4

6 Washers x18

3 Hand grip x9

7 DIN7991-M10x40 x4

4 Lower grip x18

8 DIN7991-M6x40 x16

8 3

Patent: nº 201331127 MAX. USERS / MAX. USUARIOS: 1 Antes de usar lea el manual de usuario. Accordance with the European Standard EN12346, EN913 and ISO20957 Before use read the users manual. MAX. LOAD / CARGA MAX.: 120kg Conforme con la Norma Europea EN12346, EN913 and ISO20957 Made in Spain

TIPO/MODELO: TYPE/MODEL:

WALL UNIT

Nº DE SERIE: SERIAL Nº:

5 2

20161001

MANUAL

Mounting the Wall Unit Panel

Begin by placing the 9 hand grips on the wooden panel. From the back of the panel, position the 50mm zinc washers, the screws DIN912-M10 x 100 and, with a cylindrical Allen key, tighten the Training Wall® grips. (Torque: 25 Nm) IMPORTANT About four turns of the key are recommended to prevent deterioration of the screw’s thread (fig. 1).

fig. 1

Drilling holes in to the wall

Following the diagram opposite, you can begin by mounting the first column. From here onwards, the template can be extended to the sides horizontally. The measurement from the floor to the lower edge of the template should be 366 mm. IMPORTANT

366 mm

Positioning the frames on to the wall

Fix the frames to the wall ensuring that they are correctly aligned with a 175 mm distance (fig.2) between each fixing of the frame. For this you should use rawl plugs that are suitable for the wall you have, along with washers DIN9021.

175 mm

First position all the frames before tightening the fixings, in case you need to make levelling adjustments. Once they are accurately aligned and positioned, you can tighten the screws, starting with those that are central to the frame. ADVISABLE

175 mm

175 mm 175 mm

fig. 2

Placing the panels on to the wall frames

Begin by mounting the lower panels. For this you will need to use screws DIN7991-M10x40 with the brushed steel washers for the upper edges. Then position the Training Wall® anchor points with screws DIN7991-M6x35, without tightening any until they are all in place.

You need to ensure that both the anchor points and washers remain central within their hole. To tighten the screws, begin with anchors DIN7991-M6x40 (torque: 5 Nm) and continue with DIN7991-M10x40 (torque: 10 Nm) for the corners. Tighten the anchors in the shape of an X. Once the lower panels are in place, the upper line can be positioned following the same steps.

3 1

MANUAL

Positioning the stickers

The frame’s sticker can be placed next to and in line with the upper right washer on each panel.

20161001 Nº DE SERIE: SERIAL Nº:

WALL UNIT TIPO/MODELO: TYPE/MODEL: Made in Spain

Not attaching the frame stickers and serial number stickers to the panels could exempt you from your Training Wall® guarantee.

The serial number sticker should be placed on the side of each panel, at the bottom to the right.

Positioning the tools

Tools with four anchors should have their two lower anchors slotted in first. Slot in the two upper anchors and ensure that all four anchors are secure and properly aligned.

Exert slight pressure vertically and, holding the closest available point to the anchors, slide down the whole tool to click into place. Be sure to apply equal pressure to avoid rotation or complete displacement of the anchors. Once all four anchors are in place, the corresponding safety pin (or two safety pins, depending on the tool) can be positioned to secure the tool.

2.2 Installation drawing Training Wall® Figure 1

1000 / 39.37

2050 / 87.7

50 / 2

271 / 10.7

2321 / 91.38

2500 / 98.42

1000 / 39.37

136 / 5.35

mm / inch

2050 / 87.7

2321 / 91.38

2500 / 98.42

50 / 2

1000 / 39.37

271 / 10.7

1000 / 39.37

50 / 2 1000 / 39.37

5200 / 205 1000 / 39.37

50 / 2

1000 / 39.37

mm / inch

MANUAL

ASSEMBLY AND INSTALLATION • FLOOR OPTION

the wall. This is how 120 kg can be applied safely with the tools and accessories that protrude from the wall, such as the Boxing Bar, Chin Up, Dip Bar and Jump Plate. If you are not certain that the supporting wall can hold these weights, consult with an architect or structural engineer who can guarantee safety.

The floor on which the Ground-drilled Training Wall® is to be installed, must have 12 cm thick concrete slabs and be able to support 300 kg with a lever arm or moment arm positioned 1 metre from

ATTENTION When dealing with a pillar system such as this, a little temporary swaying and distortion during use is to be expected.

Two people are needed for mounting and installing the Training Wall®, along with the following materials, which are not included. Fixing elements to secure the pillar to the ground: • The bolt used must have a diameter of 10 mm or 12 mm and must be no less than 120 mm in length. Models DIN933 or DIN571 are recommended, with the option of a plastic rawl plug, chemical bolt or wall sleeve. Tools for assembly and installation: • Allen keys of sizes 4, 6 and 8 are required, and it is advisable to use an electric screwdriver. • An electric drill is needed to make the holes for the afore-mentioned rawl plugs. A 12 mm drill bit can be implemented.

MOUNTING AND INSTALLING The necessary equipment depends on the type of Training Wall® panel. The following elements refer to the Wall Unit: 1 Panel

2 Frame

3 Pillars

4 Screws DIN912-M10 x 120. Self-locking nut

DIN982-M10 x6 per frame

5 Stickers with the serial number and frame number 6 Training Wall® box with the following contents:

1 Anchors x4

5 Screws DIN912-M10x100 x18

2 Washers x4

6 Washers x18

3 Hand grip x9

7 DIN7991-M10x40 x4

4 Lower grip x18

8 DIN7991-M6x40 x16

8 3

Made in Spain

TIPO/MODELO: TYPE/MODEL:

WALL UNIT

Nº DE SERIE: SERIAL Nº:

20161001

2 1

MANUAL

Mounting the Wall Unit Panel

Begin by placing the 9 hand grips on the wooden panel. From the back of the panel, position the 50 mm zinc washers, the screws DIN912-M10 x 100 and, with a cylindrical Allen key, tighten the Training Wall® grips (Torque: 25 Nm). IMPORTANT About four turns of the key are recommended to prevent deterioration of the screw’s thread (fig. 1). fig. 1

Drilling holes into the ground for the vertical pillars

Using the template, drill the holes for the anchor screws, as shown in the diagram, beginning with the first pillar. From here onwards, you can extend out to the sides. Take bolts M10 or M12, depending on the type of rawl plug you are using, and attach each pillar with 6 bolts.

Positioning the frames between the pillars

Each frame is to be fixed to the pillars by 3 screws, M10 x 120 mm, on either side. Where a pillar stands between two frames, screws M10 x 120 will go through the pillar supporting the two frames.

Placing the panels on to the frames 1

Begin by fixing screws M10 x 40 and the brushed steel washers, with a 10 nm torque wrench, for the upper edges. Then fix the Training Wall® anchor points with screws M6 x 35, with a 5 nm torque wrench.

You need to ensure that both the anchor points and washers remain central within their hole.

3 1

MANUAL

Positioning the stickers

The frame’s sticker can be placed next to and in line with the upper right washer on each panel.

20161001 Nº DE SERIE: SERIAL Nº:

WALL UNIT TIPO/MODELO: TYPE/MODEL: Made in Spain

Not attaching the frame stickers and serial number stickers to the panels could exempt you from your Training Wall® guarantee.

The serial number sticker should be placed on the side of each panel, at the bottom to the right.

Colocación de los Tools

Tools with four anchors should be have their two lower anchors slotted in first. Slot in the two upper anchors and ensure that all four anchors are secure and properly aligned.

3.2 Installation Plan for Training Wall® - Floor Option

50 / 2

1000 / 39.37

2050 / 87.7

2310 / 91

2500 / 98.42

1000 / 39.37

Figure 2

271 / 10.7

210 / 8.27

105 / 4.13

250 / 9.84

mm / inch

2050 / 87.7

2310 / 91

2500 / 98.42

50 / 2

1000 / 39.37

271 / 10.7

250 / 9.84

970 / 38.2

1000 / 39.37

4450 / 175.2

80 / 3.15

50 / 2

4150 / 163.4

970 / 38.2

1000 / 39.37

mm / inch

MANUAL

MAINTENANCE AND GENERAL CARE

Training Wall® makes every effort to ensure that equipment is safe for use and the properties of the materials are hard wearing. Its manufacture has heavy-duty elements in order to avoid deterioration through prolonged use, although corrosive or highly humidity environments could damage the materials. This is not an outdoor or swimming pool equipment. It is advisable to replace the element or screw in case of anomalous or repeated loosening. The chart below shows how often the individual parts must be checked as part of the general maintenance. The elements to be considered and revised during the life of the product are: Daily Review

Element to Inspect Integrity of panel and holds.

✓

Integrity and correct coupling of the lugs in their respective female panel anchors.

✓

That each Tool has the correctly placed safety pin (s).

✓

Integrity of the eyebolts/anchors.

✓

Integrity of the cable or rope.

✓

Integrity and correct coupling of the holds to the Wall Unit on which they are supported.

✓

6 months Review

Inspection of clamps, if any.

✓

Inspection of pulleys, if any.

✓

Inspection of bearings, if any.

✓

Inspection of any rubber part, if any.

✓

Thorough inspection of the condition of any rope, if any.

✓

Check panel anchors.

✓

Check the rubbered parts on the tools.

✓

Check safety pins.

✓

Tighten any hinge screwws.

✓

Tighten any eyebolts.

✓

Tighten any cardan bolts.

✓

Tighten screws generally.

✓

Tighten Screws that connect the Tool structure with the Teton plates.

✓

Tighten screws that join the Tool structure with the support hooks.

✓

Annual Review

Check wall frame fixtures.

✓

Check fixtures for the holds.

✓

Check anchor and panel fixtures.

✓

Inspect the wall where it is installed to verify that there are no signs of deterioration.

✓

4.1 Cleaninig and Maintenance All Training Wall® materials should only be washed using a damp cloth with no chemical that can deteriorate their appearance, especially in the case of the panel that could damage the lacquering that it possesses. Any chemical use in the cleaning will void the Training Wall® warranty.

MANUAL

GENERAL SETTINGS

Training Wall®, as explained more fully below, is a system of panel that contains no regulation. The Tools can be attached to the wall to allow a wider range of exercises.

5.1 Placement of the Tools The Tools listed below are those existing at the time of publishing this manual. New tools with different uses are been designed continuously. Tools are classified by the amount of anchors used. Thus we have: • 1 anchor Tools • 2 anchor Tools • 4 anchor Tools The following table lists some examples of how they are placed by type:

Tool Type/ Sample Image

ANCHOR

ANCHORS

Tools and placement

• The Hook • The Cardan

• Rope Puller • The Lever • TMR Adapter • Bar Holder (consists of 2 parts, so one pin by each one)

• Chin Up Bar • Dip Bar • Boxing Bar • Jump plate • Storage Tool

• Ground Tool • SpinWall • The Pulley (two parts, one safety pin for each one)

Nº of Safety Pin

SAFETY PIN

MANUAL

Caution: It is vital to connect the Training WallÂŽ safety pin for each tool to secure it in place.

SAFE POSITIONING OF TRAINING WALLÂŽ TOOLS Steps

Description

Tools with four anchors should be have their two lower anchors slotted in first.

Align and slot in the two upper anchors and ensure that all four anchors are properly aligned.

Holding the closest available point to the anchors, slide down the whole tool to click into place. Be sure to apply equal pressure to avoid rotation or complete displacement of the anchors.

Once all four anchors are secured in place, the corresponding safety pin (or two safety pins, depending on the tool) can be put into place to secure it.

MANUAL

DESIGN

Training Wall® comprises of individual panels of 1mtsx1mts which can be combined according to the space available and adapted to the desired scheme of training. It is suitable for use for one person or in a group (such as a studio class) with a specialist trainer. Each panel consists of 9 grips and 4 anchor points, each of which combine to provide a solid and secure base for the desired training objective. The panels have a predetermined formation that ensures that there is always the same distance between grips regardless of the way the panels have been combined, ensuring that no modification to any exercise is required by moving from one panel to another. The holds have are large enough to facilitate correct positioning of the hands and feet at all times. The anchor points are fast release and allow for the connection of different tools according to the training objectives.

Grip

Quick release anchor

6.1 Principle elements of Training Wall® panels

Nylon/POM Grip 45 mm diameter high durability that allows efficient footrest and a comfortable grip for the hands.

Quick release anchor made of stainless steel which allows to attach different Tools robustly. It is essential to use the corresponding pin to secure the tool *.

Wooden panel on which grips are mounted.

Framework that serves as a “frame” for the panel which is anchored to the wall by 8 screws. The panel is attached by the four corners and the four quick release anchors.

MANUAL

TOOLS AND PANELS

Training Wall® is designed so that you can attach different elements in order to provide a wider selection of training. These elements are called Tools because they are the tools we use to achieve a particular fitness or goal required. The main characteristics and those of the different panels available are summarized in the following table:

DESCRIPTION

Nº ANCHORS AND EMPLACEMENT

Panel with grips on which Training Wall® movements can be performed. In addition, it has the Training Wall® anchors with which to attach any element.

Directly on the frame. Not interchangeable

Smooth panel designed to house any tool in a more or less fixed way. By keeping the anchors Training Wall® keeps all its functionality for use with any element. any element.

Directly on the frame. Not interchangeable

Panel design for use with slam balls or leather balls in order to perform high-impact movements. The Rebound Panel keeps the anchors, so you can attach the tool you need to maintain maximum functionality.

Directly on the frame. Not interchangeable

Panel with holes on which climbing exercises with sticks can be performed. By keeping the anchors Training Wall® keeps all its functionality for use with any element.

Directly on the frame. Not interchangeable

Panel with additional anchors destigned to store different Tools. Storage anchors are not designed to exert stress on them. To perform the exercises use only the 4 central anchors.

Directly on the frame. Not interchangeable

Panel designed to store discs with an internal diameter of 50mm. By keeping the anchors Training Wall® keeps all its functionality for use with any element.

Directly on the frame. Not interchangeable

Wall Unit Panel

Wall Station

Rebound Panel

Peg Panel

Storage Panel

Disc Storage Panel

MANUAL

DESCRIPTION

Nº ANCHORS AND EMPLACEMENT

The Hook

Suitable for any anchor multifunctional carabineer hook.

1 anchor Free emplacement

Chin Up Bar

Chinning bar. Its dimensions allow support your feet comfortably on Training Wall® making it a suitable exercise for all levels.

4 anchors Upper Panel

Dip bar.

4 anchors Lower Panel

Support for anchoring a punch bag.

4 anchors Upper Panel

Dip Bar

Boxing Bar

The Cardan

Designed for certain rotation exercises with a bar (50 mm). This can be adjusted to the height of the athlete and movement exercise.

1 anchor Free emplacement

Platform jumping height adjustable wood that will allow us to do plyometrics.

4 anchors Lower Panel

Bar clamp for use with TMR.

2 anchors Lower Panel

Jump Plate

TMR adapter

MANUAL

DESCRIPTION

Nº ANCHORS AND EMPLACEMENT

Rope Puller

Structure that allows a rope up to 38 mm diameter pulling exercises. Its aluminum trim allows for smoother gliding of the rope.

2 anchors Free emplacement

Handle designed for control and bodyweight exercises circuit. Must be used with springs or rubber short size (not included).

2 anchors Free emplacement

The Lever

Wall Board

Wall bracket with back exercises on Training Wall®.

No anchors Upper Panel

The Ground Tool is designed to work with resisted plyometrics, squats or combined with the Chin Up Bar dominated resisted.

4 anchors Lower Panel

Tool designed to reduce or eliminate the body weight supported by the legs. It must be used with a harness and bands designed for that purpose. It can also be used to do Yoga with silk or ring exercises.

4 anchors Upper Panel

The Pulley is the Tool with x 4 pulleys which allows a flatter tension curve, without inertia and can be extended up to 3 meters for freedom of movement. Moreover, as with all the Training Wall® Tools, the Pulley can be placed as/where appropriate or two Pulleys can be used simultaneously.

4 anchors Upper and Lower Panel

Ground Tool

Low Gravity

The Pulley

SpinWall

Mechanism for inertial and / or eccentric training. The patented design allows to increase or decrease the momentum quickly.

4 anchors Free placement

MANUAL

DESCRIPTION

Nº ANCHORS AND EMPLACEMENT

Training Point Training Point is a device that is anchored to the ground and can be used as a training point for connecting different Tools Training Wall® that can be attached to the lower panels. In addition, it has space for storage of small material.

It is positioned outside the panels. Anchored directly into the ground.

Storage Tool Shelves Support for storage of material that allows you to keep it to hand to combine with Training Wall®. There are different versions to enable best adaptation to the intended use and the material to be stored.

4 anchors Lower Panel and Upper Panel

Support for storage of material that allows you to keep it to hand to combine with Training Wall®. There are different versions to enable best adaptation to the intended use and the material to be stored.

4 anchors Lower Panel and Upper Panel

Storage unit for equipment and accessories which ensures they are always to hand to combine with Training Wall®. There are different versions to allow for personal preferences and needs.

4 anchors Lower Panel and Upper Panel

Storage element for an Olympic Bar (50 mm). Stored between the grips so as not to impede use of the Training Wall®.

2 anchors Upper and Lower Panel

Storage Tool Shelves

Storage Tool Tubes

Bar Holder

Storage Solution for Studios It is designed so that a wide variety of the tools used in group classes, can be easily stored and be readily available for use. A small drawer is available for the storage of small equipment.

Not to be installed on the panels.

MANUAL

7.1 Tools locked to the Training WallÂŽ panels Depending the use of the Tools and the environment where the Training Wall is located, there is the chance to lock them in the panel we want getting then a fixed setting and avoid misuse of non-qualified users. This process can be done in any moment and can be reversed at the same way for qualified workers or installers. How to lock the tools is deescribed bellow:

1 Remove one of the screws that holds the female anchorage of the panel where it is intended to install the Tool.

2 In the same way remove the screw that occupies the same position in the Tool that we want to lock.

3 Place the Tool in the desired place and with a screw model ISO 7380 size m6x50 fix in position using the two holes without screws.

4 To re-release the Tool and leave it in its original configuration, simply undo the described steps and replace the removed screws in both the panel and the Tool.

MANUAL

AFTER SALES SERVICE

If any defect with Training Wall® or its parts is found, please contact the customer support personnel below and Training Wall® staff will contact you as soon as possible. By email or telephone with your Training Wall® provider. Manufacturer Email: info@training-wall.com Manufacturer Phone: +34 626737904

CONFIRMATION OF INDUSTRIAL STANDARD

Training Wall® has the ““CE” DECLARATION OF CONFORMITY” in which it’s specify: “The product herewith complies with the requirements of the General Product Safety Directive (2001/95/EC), and with the provisions of the following standards applied: • EN- 913: Gymnastic equipment. General safety requirements and test methods. 2008 • EN- 12346: Gymnastic equipment. Wall bars, lattice ladders and climbing frames. Safety requirements and test methods. 1998 • DIN EN ISO 20957 T: Stationary training equipment. General safety requirements and test methods. 2013 • UNE-EN 15635: 2008: Storage in metal shelves. Use and maintenance of storage equipment.

10 WARRANTY Training Wall® meets the manufacturing requirements and offers a 2-year warranty on its components from the date of delivery of the equipment except for the elements that are deteriorate with use such as handles, safety pins and bolts of Tools or accessories that have a 6 month warranty. The remainder of the material or parts, in case of failure or defect will be repaired without charge, provided that it is due to a manufacturing failure, or to a defective component that implies the lack of conformity of the product. Thus, during the warranty period, in the event of a fault in the equipment, you can choose between repairing or the option chosen is feasible and is not unreasonably costly. For this purpose, the option chosen will be considered unreasonable if the cost is significant in respect of the original value of the product, the exact nature of the fault and whether the alternative option will not cause significant inconvenience to the user. If your equipment is replaced, the warranty period is temporarily suspended until the delivery of the new item. This item will always have a minimum period of 6 months warranty from delivery. Any misuse of the equipment, such as movements or actions which are not covered in this manual will not be covered by the warranty, for this reason we recommend a thorough reading of this manual and follow the instructions carefully.

11 AVISO DISCLAIMER The information in this manual has been carefully checked and is updated regularly. However, we cannot accept any responsibility for the fact that some details are subject to change, or they are not absolutely up to date. We reserve the right to supplement, delete or change the details given without prior notice.

Â® l PART 2 l a W g n i n i a r T f o y g o l o d o h t e M

MANUAL

CONCEPT

Training WallÂŽ is a concept that allows us to train vertically, simultaneously working upper and lower limbs in a coordinated and balanced manner. This implies powerful core work in order to maintain the correct alignment of the body at all times. However this training system is significantly different from others in that it results in decompression rather than compression due to its reliance on the traction of both upper and lower limbs. The Training WallÂŽ offers a 100% functional workout from the soles of your feet to the palms of your hands. Forearms back and shoulder muscles, Abs, gluteus, etc. work together in perfect harmony in order to satisfactorily undertake any given exercise. In addition to the training it is possible to attach Tools to the panels of the Training WallÂŽ, some Tools can be attached to the anchor points incorporated in the panels which enable further functional training to be undertaken. This manual focuses solely on the practice of the basic exercises, although other exercises are possible.

MANUAL

BASICS CONCEPTS FOR TRAINING

2.1 Anatomical Working Plans Conventional training can limit certain planes of motion and most of the movements are done under load conditions. Training Wall® allows a more integrated workout using a wider range of planes of movement to do the training in a vertical position. All of which increase the strength of the stabilizer muscles while some decompression arises due to the ongoing tension. In addition, while dynamic exercise is being performed, isometric exercise is taking place. Training Wall® allows specific work performance of certain movements integrated in a complex muscular activity.

2.2 Muscular Chains Due to the combined movements of upper and lower body and its cross-reactivity, Training Wall® is an excellent space to work on the muscle chains or anatomical pathways, decompensation and instabilities. The reader is encouraged to read more about this concept that helps us to very carefully analyze how the body works in motion when a sequence of muscle activation is not coordinated as it should. It is a broad and exciting field of study.

Chain cross example shown in this image

MANUAL

BASIC POSITIONS

3.1 Hand positioning The grips can be used either in pronation (facing down) or supination (facing up), depending on the exercise. However, regardless of the hold the thumb must always be in alignment with the index finger and not in opposition. This will maximize the activation of the core muscles and reduce any overload on the forearms. Furthermore, the wrist should always be in neutral position, flexion or extension of this joint should be avoided.

3.2 Feet positioning The feet should be positioned with the weight over the first metatarsophalangeal joint do not place the body weight on the arch of the foot. In this way the posterior chain of muscles is activated from the sole of the foot. Equally the ankle should always be at 90º to the sole of the foot and parallel to the floor.

EVALUATION OF INTENSITY

On the Training Wall® the intensity of an exercise is not dependent of factor that are related to additional weights such as a weighted bodysuit or elastics as is usual with other common exercises: • Number of supports to be used. • Separation of the projection of the middle lines between arms grips and feet grips. • Vertical spacing of supports and feet. • Separation of the center of gravity from the panel.

4.1 Number of supports to be used Novice participants should always maintain four points of contact (feet and hands). Once the exercise have been controlled, it is possible to lessen points of contact. Likewise, when we add moves with displacements of supports, we must consider that in the early stages they should not exceed a grip shift and gradually we will expand the movement. In this way, the practitioner increases the difficulty of the exercise starting from a good base while being assured of safety.

MANUAL

4.2 Separation of the projection of the support To understand this concept it is necessary to assume that all the have the same intensity at the midpoint of the line between them. Then draw a projection from the midpoint of axis of the arms grips and other for a projection from the midpoint of axis of the of the leg grips. The more aligned both projections are, the lower the intensity of the stabilization and proper execution of the exercise is necessary. In contrast, the greater the separation of the two projections, the more trunk stabilization and joints are needed and therefore the movement will be more intense. The diagrams below show a progression in the exercises and how the intensity is affected by the position of the grips and increases the stabilization of the trunk. Note that this concept helps us classify the exercises to some extent. But this classification is not sufficient to determine the intensity and difficulty of movements if we also take into account the differences in intensity between grips or the weight of a limb (leg or arm) that is not in contact with Training WallÂŽ. It is absolutely necessary to integrate this concept with the other factors mentioned in this chapter. In the examples below, the colored bar shows the intensity of each grade of movement. Green color is the easiest and red color the hardest.

LOW INTENSITY

MEDIUM-HIGH INTENSITY

MEDIUM-LOW INTENSITY

HIGH INTENSITY

The greater separation between the two lines is, the greater exercise intensity is.

MANUAL

4.3 Vertical spacing between arm grips and leg grips The number of levels between hand grips and foot grips determines the intensity of the exercise. Starting with feet grips at level 1, higher grips for the hands facilitate the exercise while lower levels (hand grips) will increase the difficulty of the exercise. The greater the separation between the placement of the feet, lower load to the upper extremities and lower intensity stabilizing muscles of the trunk because there is more weight on the foot . In contrast, the bend in the knees required to use lower levels requires more core strength therefore increasing the intensity of the exercise. See diagram below.

TEACHING METHODS

It is necessary while training with Training Wall® to look towards the wall itself. This makes it difficult for the Trainer to demonstrate and correct the exercises for the client. Consequently, it is necessary to give clear, unequivocal instructions before the trainer begins an exercise in order to ensure an effective and dynamic training session without injury. For this reason the following system is used to name and identify the location of the hands and feet on the different panels. The different rows are called levels and it is important to always begin at the bottom level. As each panel has 3 rows (levels) and each column consists of two panels which range from zero (floor-level) to level 6, the highest row of the upper panel. The columns as such don’t exist, what defines the exercise is the separation that exists between the hands and feet. Each position will be easier or more difficult according to the movement being undertaken (see Intensity chapter). Some of these exercises will facilitate the movements and others will make the same action more difficult depending on the separation of the grips. In this way: • In Position 2: two adjacent grips are used. • In Position 3: A grip is left unused in the center. • In Position 4: Two grips are left unused in the center, the hands use only the far left and the first on the second panel.

MANUAL

Level 6 Position 2

Level 5

Position 3

Level 4

Position 4

Level 3 Level 2 Level 1

The positions detailed in the following exercises are described using 180cm as reference point for the height. The different heights and range of movement capabilities of users will require modification of the grips in order to do the same exercises. It should be noted that due to the fact that all exercises are undertaken under suspension each exercise will have a significant weight bearing effect on the lower limbs and forearms regardless of the individual focus and complexity of each exercise. Taking this into consideration, alongside any other weaknesses that each practitioner may have, it is quite probable that during the first few training sessions the user will not receive sensory feedback as described in the tables here. Only through continued practice and training will the objectives be met.

MANUAL

TRAINING WITH TRAINING WALL®

Regarding the Training Wall®, depending on the practitioner’s physical condition, there are a number of different types of training that can be undertaken. Consideration must be given to the amount of repetition and duration of rests within the series of the metabolic objective function being developed. The following scheme is summarized in cardiovascular work, strength work (force-resistance), work proprioception/ balance and exercises which will improve your range of motion.

TYPE OF MOVEMENTS: Easy, using superior levels and with feet on the floor ORGANIZATION: Inividual exercises Nº OF REPETITIONS: 15-20 reps Nº OF SETS: 3-5 sets

TYPE OF MOVEMENTS: Easy, in lower levels ORGANIZATION: Individual exercises or in supersets of 2 Nº OF REPETITIONS: 15-25 reps Nº OF SETS: 5-6 sets

TYPE OF MOVEMENTS: Complex with intermediate levels ORGANIZATION: Circuit of 2 to 3 exercises Nº OF REPETITIONS: 10-15 reps Nº OF SETS: 3-5 sets

TYPE OF MOVEMENTS: Easy, using higger levels ORGANIZATION: Circuit of 3 to 5 exercises Nº OF REPETITIONS: 15-25 reps Nº OF SETS: 3-5 sets

MANUAL

6.1 Training Plans Samples Depending on the height of the practitioner, you need 4-panels to undertake for appropriate training. The chart below indicates some examples of training plans for healthy people without restriction or limitation in any joint with a proposed objective of strength-endurance. Other objectives should be approached with training plans specifically tailored for your intended goal. Bear in mind that to describe an exercise start by positioning the level and after the separations of the grips- Always starting with the feet, following by the hands. It is important to note that the levels and positions indicated in the tables correspond to a practitioner 180cm tall and in certain positions can easily span a 4-position of feet and hands.

SESION WITHOUT TOOLS

ADVANCED

INTERMEDIATE

BASIC

Exercise

WITH TOOLS Level / Position

Exercise

Level / Position

Posture Checker

1-4/2-4

Posture Checker

Squat

1-4/2-2

Rope Puller

Top Reach

1-4/2-2

Trunk Rotations

Cross Chain

1-4/2-2

Chin Ups with step on

The Climber

1-5/2-2

Top Reach

1-5/2-2

Posture Checker

1-4/2-4

Posture Checker

1-4/2-4

Top Reach

1-4/2-2

The Climber

1-4/2-2

Trunk Rotations

1-4/2-4

Shoulder Press with Cardan

Cross Chain

1-4/3-3

Assisted Dips

Wood Chop

1-5/3-3

Cross Chain

1-4/3-3

Trunk Tilting

1-5/2-2

Leg Swing

1-4/3-3

Posture Checker

1-4/2-4

Posture Checker

1-4/2-4

Trunk Contractions

1-4/1-3

The Climber

1-3/2-2

The “C”

1-4/2-2

Chin Ups

The Monkey

1-4/2-2

Trunk Rotations

Back Extensions

2-5/1-3

Dips

Cross Chain

1-4/4-4

The Monkey

The Climber

1-3/2-2

Rope Puller

Sets/ Reps / Rest

1-4/2-4 1-4/2-2

1x10/60’

2x20/30’

1-3/3-3 1-3/3-1

3x20/5’

MANUAL

6.2 Group Training When using Training Wall® in groups the number of panels and configuration have to be considered. Depending on the purpose of the session and the Tools needed for the exercise, more or less space will be required. Several examples are listed below which consider more than one possibility for the arrangement of the space. It is important to note that spaces, especially without Tools, are approximate depending largely on the skills and the number of people using the Training Wall®, and the exercises being performed and goal of the training.

6.2.1 Group Training Whithout TOOLS As a standard, the space required, will depend on the height of the practitioners, each practitioner will require a 4 grip span. Thus have the following ratios:

2 to 4 panels

4 to 6 panels

12 panels

16 panels

1 people

2 people

4 people

6 people

6.2.2 Goup Training With TOOLS Depending on the tool, more or less space is required. Most Tools are designed to be used only in a column (two vertical panels), so we can alternate exercises that require greater amount of grips with others exercises requiring fewer. The recommended space for each Tool is as follows: • Cardan, TMR, The Lever and Rope Puller: less than a column • Jump Plate, The Hook*, Dip Bar, Chin Up Ba, Wall Board: 1 column • Boxing Bar: more than a column

The amount of space required will depend of the specific exercise performed on The Hook.

Different exercise settings for group activities proposed in various room sizes are shown below:

MANUAL

75m2 HIIT Studio A combination of Wall Unit Panels, Peg Panels and Storage Panels with the support of the Storage Trolley to perform a full HIIT Training with ropes, bars, suspension elements, sand bags, kettlebells, and of course bodyweight movements.

120m2 FootBall Gym An example of what Training Wall can do in a performance club. Use the Ground Tool for speed performance, SpinWall for inertia training and some other Tools whilst the space is not been used to enable specific exercises for your sport.

Training Wall Clinic Training Wall could help you with all the steps inside your patientsâ&#x20AC;&#x2122; rehabilitation.

MANUAL

120m2 Functional Training Studio The size of two squash courts there is plenty of space to do new exercises with your group classes and maintain customer motivation.

60m2 Functional Studio An optimal space for Trainers to offer unto 20 of their clients the best of functional training.

Body-Mind Studio of 60m2 Combine body mind activities, rehabilitation or postural control movements in this training space whilst creating a comfortable area. 42

PART 3 ls o o t t u o h t i w s e s i Exerc

s e s i c r e Core ex POSTURE CHECKER TOP REACH CROSS CHAIN SIDE LEGS BACK EXTENSIONS TRUNK CONTRACTIONS TRUNK ROTATIONS REAR TRUNK ROTATIONS TRUNK TILTING LEG SWING THE “C” WOOD CHOP

MANUAL

POSTURE CHECKER Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

The objective of this exercise is to feel the base points in order to achieve the correct execution of the subsequent movements on the Training Wall®. The ankles, knees, hips and elbows should be bent at an angle of 90º (depending on the height of the person) and the hands grip at shoulder height.

PROGRESSION

The starting position could be: Feet on 2, hands on 4, level 1 for the feet and 4 for the hands. 1. It is advisable to start with the feet on the floor and the check the correct technique before mounting the Training Wall®. 2. Gradually it is possible to increase the distance between the hands and feet up to a position of 5-5. 3. Levels 1-4 could be changed to level1-3.

VARIATIONS

Use a yoga block positioned between the sternum and the Training Wall® will exert more traction as this will not only help the understanding of the exercise but also increases the level of difficulty for more advanced users.

PRINCIPAL MUSCLE GROUPS

• Posterior Chain • Back • Shoulder girdle • Quadriceps and calf muscles

NOTES

MANUAL

TOP REACH Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

PROGRESSION

VARIATIONS

PRINCIPAL MUSCLE GROUPS

This exercise is a development of the Posture Checker and for this reason it is undertaken with the same positioning criteria. The standard position will be with the hands and feet on position 2 with a level of 1-4. From this position and without changing the center of gravity reach the hands out diagonally as far as possible. In the first phase it is advisable to avoid any change in body position, focus on achieving maximum arm stretch at the same time as maintaining strong core strength to avoid any imbalance caused by the movement. Starting with the feet on the floor. Put the feet on level 1 but positioned in 3 or 4. Doing this movement more dynamically and shifting the center of gravity could be used as a station during a training circuit or in training routines requiring more Cardiovc. work. • Abdominals • Deep abdominal muscles. • Shoulder Girdle • Quadriceps

NOTES

MANUAL

CROSS CHAIN Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

As with the Top Reach, the Cross Chain is a development of the Posture Checker and is again undertaken using the same positioning criteria, the difference being that the Top Reach is an exercise that is done principally with the lower limbs. The standard starting position will be with the hands and feet in 4 at a level of 1-4 (remembering that these instructions are always dependent on the morphology of the user). From this position, and without changing the center of gravity, remove all the weight from one foot. In this first phase it is advisable to avoid any change in body position, focusing on achieving maximal arm stretch at the same time as maintaining strong core strength to avoid any imbalance caused by the movement.

PROGRESSION

1. Starting with feet on the floor. 2. Step the feet up from level 1 but positioning 2. 3. For more advanced levels try to undertake the exercise with only one leg and the opposite hand in contact with the grip.

VARIATIONS

This exercise is so named due to the imbalance created by the movement. Owing to its high degree of difficulty it is not advisable to introduce it into sequences when not assured that the user has good control. To improve the development of the exercise the user could place one foot on the floor then return to level 1.

PRINCIPAL MUSCLE GROUPS

• Abdominals, particularly the deep abdominal muscles and the obliques • Hip flexors • Shoulder girdle • Quadriceps

NOTES

MANUAL

SIDE LEGS Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

Side Legs could be considered as a variation of the Cross Chain, the difference being that it does not have the main objective of two points of support; rather it tries to achieve maximum elevation of the lower limbs. The starting point is feet in 2 and hands at 4 levels 1-4.

PROGRESSION

VARIATIONS

PRINCIPAL MUSCLE GROUPS

1. As always, begin with the feet on the ground. 2. Next, step up to the first level or to make it more difficult level 4 could be used. By sliding the feet across the floor a wider movement can be achieved. • Abdominals, particularly the deep abdominal muscles and the obliques • Hip flexors (intensely) • Shoulder girdle • Quadriceps

NOTES

MANUAL

BACK EXTENSIONS Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

This exercise requires both strength and coordination, combining different and simultaneous movements at various joints. With one foot supported on the grip and hands at 3 at levels 2-5 (2 for the feet and 5 for the hands) allow the body to lean backwards maintaining the knee of the supporting foot at 90º. Elbows should be bent; shoulder blades pressed together resulting in extension of the lower back and hip of the non-supported leg.

PROGRESSION

1. Beginning with the supported let on the floor or on a step with the non-supported leg sliding along the floor. 2. Extend the lower back and bend the elbows. 3. Finally, and only for advanced users, following the instructions as given above go to level 2-4.

VARIATIONS

Extend the lower back until vertical, place the hands at 4 instead of 3 or using a supine rather than prone hold could help to do the exercise.

PRINCIPAL MUSCLE GROUPS

• Abdominals • Lower back • Shoulder girdle • Hip extensors

NOTES

MANUAL

TRUNK CONTRACTIONS Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

The Trunk Contractions provide an intense workout for the abdominal muscles. From a single foot support in level 1 with hands at level 4, position 1. The crunch is performed by raising the knee of the unsupported leg towards the head. It is important that the supporting leg is completely straight in order to limit the abduction of the hip induced by the movement.

PROGRESSION

1. The easiest level for this movement consists of a single foot supported on the floor and hip flexion of the non-supporting leg without attempting a crunch movement. Subsequently other elements of movement can be added. 2. With the supported leg on the floor, begin to combine the sequence of arm and hip flexions with arm and hip extensions. 3. By stepping up onto the Training Wall® the hip can be moved from a neutral position to extended position while alignment of the body is maintained.

VARIATIONS

Depending on the limits of the range of motion, hip and trunk flexion can be increased or extended by bringing movement to the Back Extensions.

PRINCIPAL MUSCLE GROUPS

• Abdominals • Hip flexors

NOTES

MANUAL

TRUNK ROTATIONS Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

PROGRESSION

VARIATIONS

PRINCIPAL MUSCLE GROUPS

This is an intense workout for the oblique abdominals with significant work also for the hips and lower limbs. Start by placing both hands and feet in 2 at levels 1 and 4. Depending on the objective and the context within which the exercise is being done the knees should be close to 90º, and without moving the hips, reach across the body to place the free hand below the gripped hand. 1. We start with feet on the floor. 2. Feet at level 1 and hands in 4. 3. Feet at level 1 and hands in 3. Whilst maintaining the same objective this exercise can be incorporated into different routines and training programs. Always with the same aim, this exercise can be encompassed in different routines and different variations. It is worth noting the following modifications: – The hand that crosses the body passes below the fixed point (effecting a purer rotation). – The hand that crosses the body passes below the fixed point (gripped hand) which obtain a pure rotation. – Undertake a squat without locking out the hips for a more Cardiovc. exercise. – Place the hands at 3 or 4 to vary the intensity of the exercise. • Abdominals • Oblique abdominals • Elbow flexors • Shoulder girdle

NOTES

MANUAL

REAR TRUNK ROTATIONS Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

PROGRESSION

VARIATIONS

PRINCIPAL MUSCLE GROUPS

Exercise for mobility of the spine achieved through a rear rotation. The hips should be fixed and the rotation should be clearly marked by the shoulders, not by the elbows, since we should avoid increasing rotation through adduction of the shoulder blades. 1. Start with feet on the ground. 2. Feet in level 1 and hands in 4. 3. Feet in level 1 and hands in 3. Depending on the aim of the exercise, either abdominal strength or spinal mobility, we must incorporate or not rotation of the cervical spine. Thus, if we want to influence the abdominal force we should leave the eyes facing forwards and if we want to increase the range of motion of the lumbar spine we should move the gaze in the direction of the rotation. • Abs • Obliques • Lower back • Elbow flexors • Shoulder girdle

NOTES

MANUAL

TRUNK TILTING Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

The principal aim of this exercise is to achieve lateral inclination of the trunk with limited trunk rotation. Starting with the feet and hands in 2 at levels 1 and 4 respectively, legs completely straight and the hips in contact with the Training Wall® in order to avoid any hip rotation. From this position try to reach as far as possible to the opposite side with the hands. It is important to note that this is essentially a mobility exercise therefore, the combining it with specific breathing can be very useful.

PROGRESSION

VARIATIONS

1. Beginning with the feet on the floor. 2. Hands at level 4 passing subsequently to level 3. Both pure inclination as well as an inclination with a slight rotation is acceptable. This exercise can be combined with a squat movement for sessions with a greater cardiovascular content. If there are problems maintaining the hips in a fixed position place the feet at 3.

PRINCIPAL MUSCLE GROUPS

• Abdominals • Oblique abdominals • Shoulder girdle

NOTES

MANUAL

LEG SWING Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

PROGRESSION

VARIATIONS

PRINCIPAL MUSCLE GROUPS

The Leg Swing creates an inclination of the trunk through the swinging of the legs resulting in an intense workout for the abdominal muscles. Feet and hands at position 4 at levels 1 and 4. The movement consists of swinging one leg behind the other. 1. First start with the feet on the floor. 2. Increase range of motion and levels. 3. To increase difficulty still further we can increase arm extension. Due to the different ways and speeds of doing this exercise it can be adapted to a range of different training programs. Nevertheless it is important to bear in mind that it is a complex exercise and it is essential that the proper technique is used. The hands and shoulder girdle should be correctly positioned. If at any moment the correct technique is lost the user should employ one of the easier alternatives. • Abdominals • Oblique abdominals • Shoulder girdle

NOTES

MANUAL

THE “C” Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

As with the Trunk Tilting, The “C” includes movements of the legs which are an important component to maintain balance. For the basic starting position place feet at 2 and hands at 4 in levels 1 and 4 respectively. The movement should be first feet then hands trying to reach as far as possible with the free hand and foot.

PROGRESSION

VARIATIONS

PRINCIPAL MUSCLE GROUPS

1. The first step should be taken with the feet on the floor to learn the cross movement. 2. With levels 1 and 4. 3. With levels 1 and 3. Using the rubber bands attached to a hook in both hands will help to increase the intensity of the exercise. • Abdominals • Oblique abdominals • Shoulder Girdle

NOTES

MANUAL

WOOD CHOP Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

The name reflects the three rotational movements used by an axe man to chop down trees. This name has been applied to this movement in Fitness and is considered to be equally applicable to this exercise on the Training Wall® together with its variations. Before starting position feet and hands in 4 at levels 1 and 4 respectively. The movement consists of touching a foot with the opposite hand.

PROGRESSION

VARIATIONS

PRINCIPAL MUSCLE GROUPS

1. As always starting with the feet on the floor. 2. Feet and hands at 3 at levels 1 and 4. 3. Feet and hands at 4 at levels 1 and 4. The different ranges of movement together with the different lines of movement can help to modify the exercise according to the needs of the user. • Abdominals • Oblique abdominals • Shoulder girdle • Elbow flexors • Gluteus and legs

NOTES

s e s i c r e x Arm e THE CLIMBER THE MONKEY ARM EXTENSIONS

MANUAL

THE CLIMBER Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

This exercise seeks to achieve muscular fatigue in the arm flexors. With the feet and hands at 2 at levels 1 and 4 we can climb up with the hands as if climbing a ladder. The feet do not move. This is a simple exercise to do and its main aim is to increase cardio vascular output.

PROGRESSION

1. With the feet on the floor the hands move from the lowest to the highest level that the user can comfortably achieve. 2. The same action as before but this time with feet at level 1. 3. With the feet at level 1 he hands alternate between levels 3 y 4.

VARIATIONS

Although this exercise is always undertaken with both feet and hands in position 2 this can be varied depending on the reach of the practitioner. Nevertheless, if the hands and feet are too far apart e.g. at 4 this will require much more coordination.

PRINCIPAL MUSCLE GROUPS

• Shoulder girdle • Elbow flexors • Arm adductors

NOTES

MANUAL

THE MONKEY Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

PROGRESSION

VARIATIONS

PRINCIPAL MUSCLE GROUPS

With the feet and hands in 2 at levels 1 and 4 respectively the aim is to touch the furthest and lowest grips possible sideways. 1. With the feet on the floor aim to touch the grip located at hip level. 2. The same movement as before but this time with the feet at level 1. 3. With the feet at level 1 the hands should be able to touch the grip at this same level. The movement can be done completely parallel to the Training Wall® or drawing a half circle with the hips. • Shoulder girdle • Elbow flexors • Arm adductors

NOTES

MANUAL

ARM EXTENSIONS Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

With feet on the floor and the hands at 2 do an arm extensión.

PROGRESSION

The level of difficulty will depend on the position of the hands. Beginning with level 4 it is possible to progressively move down increasing the level of difficulty.

VARIATIONS

In order to modify the exercise and increase the intensity a fitness ball can be placed under the thighs. This will increase the effort being used in the back and reducing the overload on the triceps. However, the exercise will become much more demanding, especially in terms of coordination.

PRINCIPAL MUSCLE GROUPS

• Elbow extensors • Abdominals

NOTES

s e s i c r e x Leg e LUNGES JUMPS SQUATS

MANUAL

LUNGES Strength Cardiovc.

VIDEO

Balance

DESCRIPTION PROGRESSION VARIATIONS

PRINCIPAL MUSCLE GROUPS

With one foot at level 1on the Training Wall® squat with the other leg. The level of intensity will depend on the weight applied. The variations in this case can be the same as with a conventional exercise using unstable surfaces, bands, weights or the use of coordination elements during the exercise. • Hip extensors • Adductors y abductors • Quadriceps • Back extensors

NOTES

MANUAL

JUMPS Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

PROGRESSION VARIATIONS

The Jumps done on the Training Wall assist the explosive force through the use of the upper limbs. Start, with the feet on the floor and the hands at 4 at level 5, jump up to level 2 while maintaining the hold on the grip at level 5. The progression of the exercise will depend on the intensity of the jump. The variations will be the same as per a conventional jump. It is possible to add external elements to make the exercise more difficult such as weights. By having supporting the hands on the wall this movement can be used for rehabilitation for the lower limbs through plyometric work.

PRINCIPAL MUSCLE GROUPS

• Hip Extensors • Adductors y abductors • Quadriceps • Back extensors

NOTES

MANUAL

SQUATS Strength Cardiovc.

VIDEO

Balance

DESCRIPTION

The Squat done on the Training Wall® has the peculiarity of having a certain imbalance. As such, the posterior chain muscles have a greater involvement despite that fact that there is no extra weight. In order to achieve this effect it is necessary that only a light hold is placed on the grip by the user. It should be taken into account that being so close to the wall the user is obliged to push the hips backwards in order to avoid hitting their knees on the panel. This will help the user understand the correct technique for doing a squat when not using the Training Wall®.

PROGRESSION

VARIATIONS

PRINCIPAL MUSCLE GROUPS

1. For inexperienced users start with the feet on the floor. 2. Add an unstable surface. 3. Progress to doing the exercise on the Training Wall®. The use of unstable surfaces can help in the initial phase. A further variation could be to move the hands to a lower lever (e.g. leve3) will give greater intensity to the exercise. • Hip extensions • Adductors and abductors • Quadriceps • Ankle extension • Back extensors

NOTES

PART 4 Â® tools l l a w g n i n i Tra

MANUAL

DESCRIPTION

Pull up bar with rubber grips. Using the support of the lower panel it can also be used for assisted pull ups or combined with The Lever. Two rings can also be added to the lower part in combination with The Lever or bands with carabiner without needing to remove the Tool.

USE

CHIN UP BAR

Assisted or body weight pull ups to a máximum weight of 120Kg. Placement - upper panels.

VIDEO

SAFETY

Before each use check the following: • Security pin is correctly positioned and engaged. • Integrity and correct coupling of the 4 studs in their respective female panel anchors. 6 monthly checks: • Screws that connect the Tool structure with the Teton plates. • Grips.

Group T. Functional T. Rehab.

SECURITY PINS REQUIRED:

EXAMPLE EXERCISES

NOTES

MANUAL

DESCRIPTION

Tricep dip bar with rubber grips. Its form allows for users to choose the most suitable width for thier build. In addition, its low position allows for the user to support themselves with thier feet or for its use with other pieces of equipment.

USE

DIP BAR

Tricep dips and variations up to a maximum weight of 120 Kg. Placement – lower panels.

VIDEO

SAFETY

Before each use check the following: • Security pin is correctly positioned and engaged. • Integrity and correct coupling of the 4 studs in their respective female panel anchors. 6 monthly check: • Screws that connect the Tool structure with the Teton plates. • Grips.

Group T. Functional T. Rehab.

SECURITY PINS REQUIRED:

EXAMPLE EXERCISES

NOTES

MANUAL

VIDEO

DESCRIPTION

A set of cylinders which provide variable resistance according to the number of times a rope (max diamete 38 mm) is passed around them.

USE

Can be placed in either upper or lower panels.

SAFETY

ROPE PULLER

Before each use check the following: • Security pin is correctly positioned and engaged. • Integrity and correct coupling of the 2 studs in their respective female panel anchors. 6 monthly check: • Screws that connect the Tool structure with the Teton plates. • Cylinder screws. • Condition of the rope.

Group T. Functional T.

SECURITY PINS REQUIRED:

Rehab.

INTENSITY REGULATION

EXAMPLE EXERCISES

NOTES

MANUAL

VIDEO

DESCRIPTION

Multifunctional anchor point. Only to be used with the correct carbiner in order to avoid deterioration due to firction. Can be used with a variety of elastic resistance equipment.

USE

Do not apply stresses greater than 120 kg. Can be placed on any of the Training Wall® anchors.

SAFETY

THE HOOK

Before each use check the following: • Security pin is correctly positioned and engaged. • Integrity and correct coupling of the stud in its respective female panel anchor.

Group T. Functional T.

SECURITY PINS REQUIRED:

Rehab.

EXAMPLE EXERCISES

NOTES

MANUAL

VIDEO

DESCRIPTION

Height adjustable jump platform for plyometric exercises.

USE

Max user weight 120 kg. Always placed on lower panels.

SAFETY

JUMP PLATE

Before each use check the following: • Security pin correctly positioned and engaged. • Integrity and correct coupling of the 4 studs in their respective female panel anchors. 6 montly check: • Screws that connect the Tool structure with the Teton plates. • Screws of the platform of jumps in good condition.

Group T. Functional T.

SECURITY PINS REQUIRED:

Rehab.

EXAMPLE EXERCISES

NOTES

MANUAL

VIDEO

DESCRIPTION

Hinged bar with rubber grips that in combination with the Hook allows us to perform postural correction exercises with the use of resistance bands or springs (not supplied by Training Wall®). Also combined with Chin Up Bar can give us assistance in doing this exercise.

USE

It can be used equally on lower or upper panels and is only suitable for users weighing no more than 120 kg.

SAFETY

THE LEVER

Before each use check the following: • Security pin correctly positioned and engaged. • Integrity and correct coupling of the 2 studs in their respective female panel anchors. 6 monthly review: • Screws that connect the Tool structure with the Teton plates. • Hinge screws. • Condition of the grips.

Group T. Functional T. Rehab.

SECURITY PINS REQUIRED:

EXAMPLE EXERCISES

NOTES

MANUAL

VIDEO

DESCRIPTION

Vertical bar to be used with Resistance/Support Straps (not supplied by Training Wall®), allowing it to be ready for immediate use.

USE

It can be used in equally on upper or lower panels, although its most usual use will be the lower panel for the use of the Resistance/Support Straps with the lower body.

SAFETY

TMR ADAPTER

Before each use check the following: • Security pin is correctly positioned and engaged. • Integrity and correct coupling of the 2 studs in their respective female panel anchors. 6 monthly reveiw: • Screws that connect the Tool structure. with the Teton plates.

Group T. Functional T.

SECURITY PINS REQUIRED:

Rehab.

EXAMPLE EXERCISES

NOTES

MANUAL

VIDEO

DESCRIPTION

Support for punch bag or other accessories requiring an anchor point.

USE

Maximum load 120 kg. Use on upper panel.

SAFETY

BOXING BAR

Before each use check the following: • Security pin is correctly positioned and engaged. • Integrity and correct coupling of the 4 studs in their respective female panel anchors. • Eyebolt is fixed. 6 monthly review: • Screws that connect the Tool structure with the Teton plates. • Eyebolt fastening.

Group T. Functional T.

SECURITY PINS REQUIRED:

Rehab.

EXAMPLE EXERCISES

NOTES

MANUAL

VIDEO

DESCRIPTION

Tube that can accommodate a 50 mm diameter Olympic bar (not supplied by Training Wall®) with which to perform exercises of rotation, elevation, thrust or traction while one end of the bar is fixed.

USE

Depending on the height of the user and the exercise to be performed it can be placed on lower or upper panels.

SAFETY

CARDAN TOOL

Before each use check the following: • Security pin correctly positioned and engaged. • Integrity and correct coupling of the stud in its respective female panel anchors. 6 monthly review: • Screws that connect the Tool structure with the Teton plates. • Bolt screws. • Condition of the bar grip.

Group T. Functional T.

SECURITY PINS REQUIRED:

Rehab.

EXAMPLE EXERCISES

NOTES

MANUAL

DESCRIPTION

A panel that can be attached to the Wall Unit to provide a smooth surface.

USE

Any activity that requires a smooth Surface. Can also be combined with eh Chin Up Bar to provide support.

SAFETY

WALL BOARD

Before each use check the following: • That the Wall unit to which it is to be attached is sound.

VIDEO

6 monthly check: • Screws that join the Tool structure with the support hooks. Group T. Functional T.

SECURITY PINS REQUIRED:

Rehab.

NONE EXAMPLE EXERCISES

NOTES

MANUAL

VIDEO

DESCRIPTION

Structure used to position hooks near to the floor and that enables the use of resistance bands for different exercises. Combined with the Chin Up Bar we are able to add resistance to various exercises.

USE

To provide additional loading with resistance bands, exercises with speed or for learning exercises.

SAFETY

GROUND TOOL

Before each use check the following: • Securith pin correctly positioned and engaged. • Integrity and correct coupling of the 4 studs in their respective female panel anchors. • Integrity of the eyebolt. 6 monthly check: • Screws that connect the Tool structure with the Teton plates. • Eyebolts screws.

Group T. Functional T.

SECURITY PINS REQUIRED:

Rehab.

EXAMPLE EXERCISES

NOTES

MANUAL

VIDEO

DESCRIPTION

Pulley x4 that allows a more uniform tension and with less inertia than non-pulley tools. In addition it allows for a great range of movement. The tension is generated with resistance bands or springs (not supplied by Training Wall®).

USE

Rapid Movements or in which we do not want to apply high loads or movements with a minimum inertia.

SAFETY

THE PULLLEY

Before use check the following: • Security pins correctly positioned and engaged. • Integrity and correct coupling of the 4 studs in their respective female panel anchors. • Integrity of the eyebolts. • Cables or rope are sound. 6 monthly check: • Screws that connect the Tool structure with the Teton plates. • Bolts. • Pulleys Screws. • Thorough inspection of the condition of the rope. SECURITY • Inspection of the various bearings.

Group T. Functional T. Rehab.

PINS REQUIRED:

EXAMPLE EXERCISES

Al ser una polea desmultiplicada por 4, la tensión del muelle o goma es dividida por 4 NOTES

MANUAL

VIDEO

DESCRIPTION

Smooth panel with optional target motif.

USE

This panel contains Training Wall® anchors to add any accessories but we will not have grips used for making movements on Training Wall®.

SAFETY

REBOUND PANEL

The checks and inspections that must be carried out are the same as in the Wall Units except for the review of grips that this article does not possess.

Group T. Functional T.

SECURITY PINS REQUIRED:

Rehab.

EXAMPLE EXERCISES

NOTES

MANUAL

DESCRIPTION

Inertia training equipment that regulates the intensity (inertia) through the positioning of the weights on its inertia disk.

USE

Exercises in which we want to include a high component of eccentric muscular action. Its use is for advanced users or under through supervision by a professional with the appropriate training.

SAFETY VIDEO

SPINWALL

Before each use: • All 6 security pins correctly placed. • Integrity and correct coupling of the 4 studs in their respective female panel anchors. • Integrity of the rope. • Integrity of weights.

Group T.

6 monthly check: • Screws that connect the Tool structure with the Teton plates. • Pulley Screws. • Weights Bolts. • Thorough inspection of the condition of the rope. SECURITY • Inspection of the various bearings.

Functional T. Rehab.

PINS REQUIRED:

2 + 4 EXAMPLE EXERCISES

NOTES

MANUAL

DESCRIPTION

Tool or accessory designed to reduce the weight supported by the legs (using a harness designed for this purpose and with the use of suitable bands), to practice aerial Yoga (using the appropriate Yoga material) or to practice movements with rings (using the appropriate ring material).

USE

Rehabilitation exercises, power jump exercises, aerial yoga movements or training with rings.

SAFETY VIDEO

LOW GRAVITY

Before each use: • That both security pins are correctly placed. • Integrity and correct coupling of the 4 lugs in their respective female panel anchors. • Integrity of the eyebolts equipment/accessories are anchored.

Group T.

6 monthly check: • Screws that join the Tool structure with the plates of the Tetón. • Eyebolts screws.

Functional T. Rehab.

EXAMPLE EXERCISES

NOTES

SECURITY PINS REQUIRED:

MANUAL

DESCRIPTION

Structure that serves as a base for attachment of Tools that can be connected to the lower panel of the Training Wall®.

USE

TRAINING POINT

Any for which the accessories that are used are designed. Material storage.

VIDEO

SAFETY

Before each use: • Integrity of the structure. • In case of not being anchored to the ground, it is suitably weighted to avoid overturning. 6 monthly check: • Structure Screws. • Anchor Screws. • Correct fastening of ground fixing bolts.

Group T. Functional T.

SECURITY PINS REQUIRED: Rehab.

Where tools are required to be used. The Training Point needs to be secured to the ground by at least two bolts (one on each side).

EXAMPLE EXERCISES

NOTES

MANUAL

VIDEO

DESCRIPTION

With this trolley you can store a wide amount of Tools to have it ready for the training. Its attractive design allows you to create a nice environment and due to its wheels you can move it easily to carry it into where the action is.

USE

Storage for tools on the sides and for small material on the shelves.

SAFETY

STORAGE TROLLEY

The Storage Trolley only can be used as storage hub and the tools cannot be used attached to it.

Group T. Functional T. Rehab.

NOTES

MANUAL

VIDEO

DESCRIPTION

Hooks that allow for storage of an Olympic bar of 50mm of diameter. Its design allows it to be stored between the grips of the Wall Unit.

USE

The bar should not have any added weight. Its lower guard prevents the bar from causing damage to the Wall Unit.

SAFETY

STORAGE SOLUTION FOR OLYMPIC BAR

Before each use: • It has 2 security pins correctly placed. • Integrity and correct coupling of the 2 studs in their respective female panel anchors. 6 monthly review: • Screws that connect the Tool structure with the Teton plates.

Group T. Functional T.

SECURITY PINS REQUIRED:

Rehab.

NOTES

MANUAL

VIDEO

DESCRIPTION

Its different configurations allow for storage of different material as long as it does not exceed 60 kg per shelf and is evenly distributed. Do not exceed 20 kg in weight on the end part of each shelf.

USE

Storage of a variety of equipment.

SAFETY

SOLUTION FOR STORAGE VARY MATERIALS

Before each use check the following: • The security pin is correctly located. • Integrity and correct coupling of the 4 studs in their respective female panel anchors. 6 monthly check: • Screws that connect the Tool structure with the Teton plates. • Screws of the structure Tool that joins the shelves or tubes and storage system of small Tools. SECURITY

Group T. Functional T.

PINS REQUIRED:

Rehab.

NOTES

MANUAL

DESCRIPTION

The Storage Solution for Studios is designed so that a wide variety of the tools used in group classes, can be easily stored and be readily available for use.

USE

Up to 7 large and 12 small tools can be stored.

SAFETY

• The Tools may have protruding areas or points, that although they remain inside the base, can be dangerous, so they should not be located in passageways or areas of pedestrian movement where they could be of danger. • Brakes must be applied at all times except when relocating the unit. • When removing the tools from their storage location special attention must be paid to any corresponding change in weight and positioning. • Despite having wheels, it is not recommended that the unit is moved when fully loaded, especially if on soft surfaces such as grass or rubberized floor.

A small drawer is available for the storage of small equipment.

6 monthly review: • Nuts, bolts, screws and condition of wheels.

Group T. Functional T. Rehab.

2296.8 / 90.42

VIDEO

STORAGE SOLUTION FOR STUDIOS

1024.4 / 40.33

992.1 / 39.06 mm / inch

Â® PART 5 l l a W g n i n i a r T h t i w g Trainin

MANUAL

TRANING WALL® AS YOUR ENTIRE TRAINING AREA

Training Wall® is almost a full indoor training solutions for most of your needs as a trainer or as a sports practitioner. Depending the goals or needs only some equipment for heavyweight and some small accessories as elastics, kettlebells, swiss-balls, slam-balls, unstable surfaces etc… are required.

1.1 Proposals of workouts and disclaimer From Training Wall® want to give some examples of training in order make simple the understanding of the method but nevertheless those examples have to be carried out with the supervision of a certified instructor who is updated in training methods, Training Wall® training and equipment, safety guidelines or in any other field necessary to carry out the training. In this way don’t follow any of this workouts if you are not sure you can carry out them properly, safety or you don’t understand totally what they say. No any pain or discomfort should be felt, and at least PAR-Q should be fulfilled.

1.2 Use of the templates The workout templates show the goal the workout, the expect level of the practitioner and some examples of exercises with the level and position. Those levels, positions and exercises could be modified, changed or erased if the certified trainer think this is necessary. More warm-up and cool down than the one specified in the workouts is recommended.

Workout Workout specifications Special Attention

GOAL OF THE WORKOUT

LEVEL OF THE PRACTITIONER

SPINE STABILIZATION

BEGINNERS

Strengthening of the core muscles with no injuries detected. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

TOP REACH

3 x 20” – L1/4 P3/3

3 x 30” – L1/4 P3/3

Pay special attention to pelvic tilt and breathing during the exercise.

SETS AND TIME PER SET

LEVEL AND POSITION

Pay special attention to the breathing and activation of the ribs muscles.

ORIENTATIVE IMAGE OF THE EXERCISE

NAME OF THE EXERCISE

MANUAL

LOW BACK PAIN

Workout Workout specifications Special attention

BEGINNERS

Low Back pain without any specific injuries detected. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

TOP REACH

3 x 20” – L1/4 P3/3

3 x 30” – L1/4 P3/3

Pay special attention to pelvic tilt and breathing during the exercise.

Pay special attention to the breathing and activation of the ribs muscles.

Exercise 2

Exercise 3

TRUNK ROTATIONS

CHIN UPs

3 x 30” – L1/4 P3/3

3 x 10r – Chin Up Bar

Pay special attention to stabilization of the pelvis and do a very small rotations which avoid any pain.

Avoid hiperlordosis during pulling up.

Exercise 4

Exercise 5

SQUATS

CLIMBER

3 x 20r – Ground Tool

3 x 20” – L1/4-5 P3/3 Try to keep hips and shoulder with no twisting during the movement.

Proper execution of the squat without raising the heels.

Exercise 6

Exercise 7

POSTURE CHECKER

TRUNK TILTING

3 x 20” – L1/4 P3/3

3 x 30” – L1/4 P3/3

Pay special attention to pelvic tilt and breathing during the exercise.

Don’t try to bend in excess, just focus in stretch the arms.

Cold Down

PELVIC MOVILITY

STRETCHING

3 x 20” – Fitball General relaxation of the back.

Focus on the mobility of the lower back.

MANUAL

SPINE STABILIZATION

Workout Workout specifications Special attention

BEGINNERS

Strengthening of the core muscles with no injuries detected. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

TOP REACH

3 x 20” – L1/4 P3/3

3 x 30” – L1/4 P3/3

Pay special attention to pelvic tilt and breathing during the exercise.

Pay special attention to the breathing and activation of the ribs muscles.

Exercise 2

Exercise 3

CROSS CHAIN

TRUNK CONTRACTIONS

3 x 30” – L1/4 P1/3

3 x 20” – L0/4 P1/3

Just remove the weight from the foot and avoid do any movement of the spine.

Starting with half movement.

Exercise 4

Exercise 5

DIPS

SQUATS

3 x 30” – Dip Bar

3 x 30” – Wall Board

Squats with a Fitball rolling on the wall.

With feet leaning on the ground.

Exercise 6

Cold Down

TRUNK TILTING

PELVIC MOVILITY

3 x 20” – L1/4 P3/3

3 x 20” – Fitball

Focus on reach away with the arm stretched.

Focus on the mobility of the lower back.

Cold Down

PELVIC MOVILITY

STRETCHING

3 x 20” – Fitball General relaxation of the back.

Focus on the mobility of the lower back.

MANUAL

SPINE STABILIZATION

Workout Workout specifications Special attention

INTERMEDIATE

Strengthening of the core muscles with no injuries detected. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

TOP REACH

3 x 20” – L1/4 P3/3

3 x 30” – L1/4 P3/3

Pay special attention to pelvic tilt and breathing during the exercise.

Pay special attention to the breathing and activation of the ribs muscles.

Exercise 2

Exercise 3

SHOULDER PRESS

LEG RAISE

3 x 30” – Ground Tool

3 x 10r – Chin Up Bar + WallBoard

Pay special attention to range of movement of the shoulders and the lordosis of the lower back.

Avoid swing with the body.

Exercise 4

Exercise 5

TRUNK ROTATIONS

CLIMBER

3 x 30” – L1/4 P3/3

3 x 30” – L1/4-5 P3/3 Try to keep hips and shoulder with no twisting during the movement.

Pay special attention to stabilization of the pelvis.

Exercise 6

Exercise 7

TRUNK CONTRACTIONS

CROSS CHAIN

3 x 20” – L1/4 P3/3

3 x 30” – L1/4 P3/3

Keep pelvis horizontal during the whole movement.

Starting with half movement.

Cold Down

PELVIC MOVILITY

STRETCHING

3 x 20” – Fitball

3 x 20” – L1/4 P3/3

Focus on the mobility of the lower back.

General relaxation of the back.

MANUAL

SPINE STABILIZATION

Workout Workout specifications Special attention

ADVANCE

Strengthening of the core muscles with no injuries detected. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

TOP REACH

3 x 20” – L1/4 P3/3

3 x 30” – L1/4 P3/3

Pay special attention to pelvic tilt and breathing during the exercise.

Pay special attention to the breathing and activation of the ribs muscles.

Exercise 2

Exercise 3

TRUNK ROTATIONS

TRUNK FLEXION

3 x 30” – L1/4 P3/3

3 x 10r – The Lever + Hook

Pay special attention to stabilization of the pelvis.

Legs with a small flexion on the knees.

Exercise 4

Exercise 5

LEG SWING

THE “C”

3 x 30” – L1/4 P3/3

3 x 30” – L1/4-5 P3/3 Combina el movimiento con la respiración e intenta llegar lo más legos posible con la mano y la pierna.

Pay special attention to stabilization of the pelvis.

Exercise 6

Exercise 7

BACK EXTENSIONS

REAR TRUNK ROTATIONS

3 x 20” – L2/5 P1/3

3 x 30” – L1/4 P3/3 To focus on range of movement, follow the rotations of the trunk with the head.

Avoid tilt forward when ending the movement.

Cold Down

PELVIC MOVILITY

STRETCHING

3 x 20” – Fitball

3 x 20” – L1/4 P3/3

Focus on the mobility of the lower back.

General relaxation of the back.

MANUAL

Workout Workout specifications Special attention

GENERAL FITNESS CONDITION

BEGINNERS

General fitness condition for healthy people. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

SQUATS

3 x 20” – L1/4 P3/3

3 x 30” – Ground Tool

Pay special attention to pelvic tilt and breathing during the exercise.

Pay attention on right technique.

Exercise 2

Exercise 3

TOP REACH

SHOULDER PRESS

3 x 30” – L1/4 P3/3

3 x 30” – Ground Tool Pay special attention to range of movement of the shoulders and the lordosis of the lower back.

Avoid swinging.

Exercise 4

Exercise 5

TRUNK ROTATIONS

DIPS

3 x 30” – L1/3 P3/3

3 x 30” – Dip Bar

Pay special attention to stabilization of the pelvis.

With feet leaning on the ground.

Exercise 6

Exercise 7

THE CLIMBER

CHIN UPs

3 x 20” L1/4-5 P2/2

3 x max reps – Chin Up Bar

Take care with safety.

Assisted chin ups.

Cold Down

STRETCHING

General relaxation of the back.

MANUAL

Workout Workout specifications Special attention

GENERAL FITNESS CONDITION

INTERMEDIATE

General fitness condition for healthy people. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

SQUATS

3 x 20” – L1/4 P3/3

3 x 30” – Ground Tool

Pay special attention to pelvic tilt and breathing during the exercise.

Pay attention on right technique.

Exercise 2

Exercise 3

TOP REACH

SHOULDER PRESS

3 x 30” – L1/4 P3/3

3 x 30” – Ground Tool Pay special attention to range of movement of the shoulders and the lordosis of the lower back.

Avoid swinging.

Exercise 4

Exercise 5

TRUNK ROTATIONS

DIPS

3 x 30” – L1/3 P3/3

3 x 30” – Dip Bar

Pay special attention to stabilization of the pelvis.

With feet leaning on the ground.

Exercise 6

Exercise 7

THE CLIMBER

CHIN UPs

3 x 20” L1/4-5 P2/2

3 x max reps – Chin Up Bar

Take care with safety.

Assisted chin ups.

Cold Down

STRETCHING

General relaxation of the back.

MANUAL

GENERAL FITNESS CONDITION

Workout Workout specifications Special attention

ADVANCE

General fitness condition for healthy people. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

SHOULDER PRESS

3 x 20” – L1/4 P3/3

5 x 30” – Ground Tool

Pay special attention to pelvic tilt and breathing during the exercise.

Pay special attention to range of movement of the shoulders and the lordosis of the lower back.

Exercise 2

Exercise 3

JUMPS

LEG RAISE

5 x 30” – Ground Tool

3 x 10r – Dip Bar + WallBoard

Focus on get high more than in repetitions.

Avoid swing with the body.

Exercise 4

Exercise 5

TRUNK ROTATIONS

CLIMBER

5 x 30” – L1/3 P3/3

4 x 30” – L1/3-4 P3/3 Try to keep hips and shoulder with no twisting during the movement.

Pay special attention to stabilization of the pelvis.

Exercise 6

Exercise 7

SMASH THE BALL

CHIN UPs

4 x 20”

3 x max reps – Chin Up Bar

Focus in trough it strongly against the floor.

Keep pelvis horizontal during the whole movement.

Exercise 8

Cold Down

BACK EXTENSIONS

STRETCHING

4 x 20” – L2/5 P1/3 General relaxation of the back.

Focus on the mobility of the lower back.

MANUAL

LOSS WEIGHT

Workout Workout specifications Special attention

BEGINNERS

General fitness paying special attention in cardiovascular aspects. This is an example of workout that have to be carried out for a certified instructor. Combine the two exercises inside the box. Warm Up and Cold Down are not specified. Round 1 Station A

Round 1 Station B

POSTURE CHECKER

SQUATS

3 x 30” – L1/4 P3/3

3 x 30” – Ground Tool

Pay special attention to pelvic tilt and breathing during the exercise.

Pay attention on right technique.

Round 2 Station A

Round 2 Station B

MONKEY

SIDE SQUATS

4 x 30” – L1/4 P3/3

4 x 30” – Ground Tool

Pay special attention to stabilization of the pelvis.

Keep one leg stretched.

Round 3 Station A

Round 3 Station B

SIDE LEGS

SHOULDER PRESS

3 x 30” – L1/4 P3/3

3 x 30” – Ground Tool Try to keep hips and shoulder with no twisting during the movement.

Pay special attention to stabilization of the pelvis.

Round 4 Station A

Round 4 Station B

TRUNK TILTING

LUNGES

4 x 30” – L1/4 P3/3

4 x 30”

Pay special attention to stabilization of the pelvis.

If help needed for the balance use a stick.

Round 5 Station A

Round 5 Station B

TOP REACH

SQUATS

3 x 30” – L1/4 P3/3

3 x 30” – Wall Board

Pay special attention to stabilization of the pelvis.

Use a fitball.

MANUAL

LOSS WEIGHT

Workout Workout specifications Special attention

INTERMEDIATE

Condición física general enfatizando en aspectos cardiovasculares. This is an example of workout that have to be carried out for a certified instructor. Combine the two exercises inside the box. Warm Up and Cold Down are not specified. Round 1 Station A

Round 1 Station B

POSTURE CHECKER

SQUATS

4 x 30” – L1/4 P3/3

4 x 30” – Ground Tool

Pay special attention to pelvic tilt and breathing during the exercise.

Pay attention on right technique.

Round 2 Station A

Round 2 Station B

ASISTED CHIN UPs

THE CLIMBER

4 x 30” – Chin Up Bar

4 x 30” – L1/4-5 P2/2

Use enough assistance in order to maintain a proper technique.

Pay attention on safety.

Round 3 Station A

Round 3 Station B

TRUNK TILTING

JUMPS

4 x 30” – L1/4 P3/3

4 x 30” – Ground Tool

Pay special attention to stabilization of the pelvis.

Pay attention on right technique.

Round 4 Station A

Round 4 Station B

SHOULDER PRESS

ASISTED DIPS

4 x 30” – Cardan Tool or Lever

4 x 30” – Dip Bar + FitBall

Don’t curve or tilt the spine. Keep neutral position.

Pay attention on safety.

Round 5 Station A

Round 5 Station B

WOOD CHOP

SQUATS

4 x 30” – L1/4 P3/3

4 x 30” – Wall Board

Pay special attention to stabilization of the pelvis.

Use a fitball.

MANUAL

SPORTS: SURF

Workout Workout specifications Special attention

INTERMEDIATE

General fitness condition for surfers. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

TOP REACH

3 x 20” – L1/4 P3/3

4 x 30” – L1/4 P3/3

Pay special attention to pelvic tilt and breathing during the exercise.

As much higher as possible.

Exercise 2

Exercise 3

REAR TRUNK ROTATIONS

PADDLE with ELASTICS

4 x 30” – The Pulley

4 x 30” – The Hook

Use a unstable surface like a skateboard or foam roller.

Use a FitBall as a bench.

Exercise 4

Exercise 5

BACK EXTENSIONS

TRUNK ROTATIONS

4 x 20” – L2/5 P1/3

4 x 30” – L1/4 P3/3

Focus on the mobility of the lower back.

Avid rotation of the hips.

Exercise 6

Exercise 7

CHIN UP’s

DIPS with BALL

4 x max reps – Chin Up Bar

4 x max reps – Dip Bar

Do it assisted.

Use a swiss-ball.

Exercise 8

Cold Down

STROKES with SPINWALL

STRETCHING

4 x 30” – SpinWall Control the position of the shoulder and elbow doing the stroke.

General relaxation of the back.

MANUAL

SPORTS: SPEED SKATING

Workout Workout specifications Special attention

INTERMEDIATE

General fitness condition for in-line speed skaters. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

ONE LEG SQUATS

3 x 20” – L1/4 P3/3

5 x 30” – Ground Tool

Pay special attention to pelvic tilt and breathing during the exercise.

Pay attention to correct position during skating.

Exercise 2

Exercise 3

DROP JUMPS

REAR TRUNK ROTATIONS

5 x 30” – JumpPlate

3 x 10r – L1/3 P3/3

Focus on get high more than in repetitions.

Avoid swing with the body.

Exercise 4

Exercise 5

MONKEY

INERTIAL LUNGES

5 x 30” – L1/3 P3/3

4 x 30” – SpinWall

Pay special attention to stabilization of the pelvis.

Do it fast.

Exercise 6

Exercise 7

LATERAL SQUATS

CHIN UPs

4 x 30” – Ground Tool

3 x max reps – Chin Up Bar

Pay attention to correct position during skating.

Keep pelvis horizontal during the whole movement.

Exercise 8

Cold Down

BACK EXTENSIONS

STRETCHING

4 x 20” – L2/5 P1/3 General relaxation of the back.

Focus on the mobility of the lower back.

MANUAL

SPORTS: RUNNING

Workout Workout specifications Special attention

INTERMEDIATE

General fitness condition for runners. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

STEPS

3 x 20” – L1/4 P3/3

6 x 30” – Jump Plate

Pay special attention to pelvic tilt and breathing during the exercise.

Ending raising the heels.

Exercise 2

Exercise 3

JUMPS

KNEES UP

5 x 30” – Ground Tool

Focus on get high more than in repetitions.

Focus on correct tecnique.

Exercise 4

Exercise 5

TRUNK CONTRACTIONS

CLIMBER

5 x 30” – L1/3 P3/3

4 x 30” – L1/3-4 P3/3 Try to keep hips and shoulder with no twisting during the movement.

If not able to do all the exercise, just do half movement.

Exercise 6

Exercise 7

CHIN UPs

ONE LEG REACTIVE JUMPS

3 x max reps – Chin Up Bar

5 x 30” – Ground Tool

Keep pelvis horizontal during the whole movement.

Focus on ankle-calf reactivity.

Exercise 8

Cold Down

DEAD LIFT

STRETCHING

5 x 30” – Ground Tool General relaxation of the back.

Use elastics.

MANUAL

SPORTS: SWIMMERS

Workout Workout specifications Special attention

INTERMEDIATE

General fitness condition for swimmers. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

TRUNK CONTRACTIONS

3 x 20” – L1/4 P3/3

5 x 30” – L1/3 P3/3

Pay special attention to pelvic tilt and breathing during the exercise.

If not able to do all the exercise, just do half movement.

Exercise 2

Exercise 3

BACK EXTENSIONS

CHIN UP’s

4 x 20” – L2/5 P1/3

4 x max reps – Chin Up Bar

Focus on the mobility of the lower back.

Do it assisted.

Exercise 4

Exercise 5

DIPS with BALL

STROKES with SPINWALL

4 x max reps – Dip Bar

4 x 30” – SpinWall Control the position of the shoulder and elbow doing the stroke.

Use a swiss-ball.

Exercise 6

Exercise 7

SHOULDER ROTATIONS

REAR TRUNK ROTATIONS

4 x 30” – The Pulley

3 x 10r – L1/3 P3/3

Do an extension of the elbow during external rotation.

Avoid swing with the body.

Exercise 8

Cold Down

POSTURE CHECKER

STRETCHING

3 x 20” – L1/4 P3/3 General relaxation of the back.

Do relocation of the scapulae keeping the posture.

100

MANUAL

SPORTS: CYCLIST

Workout Workout specifications Special attention

INTERMEDIATE

General fitness condition for cyclist. This is an example of workout that have to be carried out for a certified instructor.

Warm Up

Exercise 1

POSTURE CHECKER

STEPS

3 x 20” – L1/4 P3/3

6 x 30” – Jump Plate

Pay special attention to pelvic tilt and breathing during the exercise.

Raising the heels at the end of the movement.

Exercise 2

Exercise 3

CLIMBER

DEADLIFT

4 x 30” – L1/3-4 P2/2

5 x 30” – Ground Tool

Try don’t stop breathing or doing Valsalva maneuver.

Use elastics and do it with a 45º inclination of the tension.

Exercise 4

Exercise 5

DIPS with BALL

MONKEY

4 x max reps – Dip Bar

5 x 30” – L1/4 P3/3

Use a swiss-ball.

Keep the hips still.

Exercise 6

Exercise 7

SHOULDER PRESS

LUNGES

4 x 30” – The Lever

6 x 30”

Pay attention on the proper posture of the lower back.

If more intensity are needed use some weight on the chest.

Exercise 8

Cold Down

POSTURE CHECKER

STRETCHING

3 x 20” – L1/4 P3/3 General relaxation of the back.

Do flexion and extension of the lower back.

101

s l a i r e t a m g n i h c Tea

MANUAL

ANALYSIS NOTEBOOK

103

MANUAL

ANALYSIS NOTEBOOK

104

MANUAL

ANALYSIS NOTEBOOK

105

MANUAL

ANALYSIS NOTEBOOK

106

MANUAL

Maintenance review example sheet for Training Wall® systems In addition to the periodic reviews mentioned below, with each use the following aspects must be ascertained (if applicable): • Integrity and correct coupling of the lugs in their respective female panel anchors. • Every Tool has its own safety/s pin/s and are placed correctly. • Integrity of the panels and handles. • Integrity of the eyebolt (if any) • Integrity of the rope or wire (if any). • Integrity of the pulley and proper function (if any)

Elements to inspect evevry 6 monts: Inspection of the pulleys (if any) Inspection of the bearings (if any)

Date at 6th month

Date at 12th month

Date at 18th month

Date at 24th month

__/___/__

Signature

__/___/__

Signature

Inspection of the rubber grips of the Tools (if any)

__/___/__

Signature

Detailed inspection of the ropes and wires (if any)

__/___/__

Signature

__/___/__

Signature

__/___/__

Signature

__/___/__

Inspection of the panels anchors Inspect the safety pins Screws of hinge (if any) Inspect of the eyebolts (if any) Screws of the joints (if any) Inspect generic fixtures or screws Inspect the screws which attach the Tools with the lug plate made of stinless steel Inspect the hooks of the wall board (if any)

Signature

__/___/__

Signature

__/___/__

Signature

__/___/__

Signature

__/___/__

Signature

__/___/__

Signature

Elements to inspect evevry 12 monts:

Date of review at 1st year

Date of review at 2st year

Inspect that the there is no signals of deterioration of the wall where the Training Wall is located

__/___/__

Signature

Inspect the screws which attach the metal frame with the wall

__/___/__

Signature

__/___/__

Signature

__/___/__

Signature

Inspect the screw of the handles Inspect the screws of the anchors of the panels and the screws of the corners

107

MANUAL

INCIDENTS DETECTED

Date:

Inspected for:

______ / ________ / __________

Date:

Inspected for:

______ / ________ / __________

Date:

Inspected for:

______ / ________ / __________

Date:

Inspected for:

______ / ________ / __________

Date:

Inspected for:

______ / ________ / __________

Date:

Inspected for:

______ / ________ / __________

Date:

Inspected for:

______ / ________ / __________

108

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