• Click here to download the Trainer Instruction Manual for a complete guide of the exercises.
• Click here to see Sports Training Circuits for Triathlon, Swimming, Nordic Skiing, Surfing, Rowing and All-Around athletes.
• Click on any title or photo below for detailed instructions.
• Click here for exercise tips.

Freestyle	Butterfly	Starts & Turns Plyometric Leg Push Off
Surf Paddling	Pilates 100	Rehab: Internal Rotator Cuff
Bicep Curls	Super Ab Crunch	Nordic Ski Poling
Glute Lunge	Resisted Ab Crunch	Rehab: "No Body" resistance
Seated Row	Chest Press	Lunge / Single Leg Squat
	more exercises coming soon... Click here to download the Trainer Instruction Manual for a complete guide of the exercises. Click here to see Sports Training Circuits for Triathlon, Swimming, Nordic Skiing, Surfing, Rowing and All-Around athletes.
Triceps Extension

PCS VS. WEBBING STRAPS
Which system you use will depend on the type and purpose of the exercise. The PCS provides a mechanical advantage, much like a winch or a block and tackle device. This makes exercises at any incline setting 50% less than using webbing straps at the same incline. The PCS also provides a wider range of motion, which makes it more suitable for most exercises in the following sections. If you find the exercise is too easy, you can switch to the webbing straps or adjust resistance by increasing the incline of the monorail, adding stretch cords or power cords, or adding weights to the weight bracket.

HANDLES VS. PADDLES
Most exercises will be more comfortable performed with the handles rather than the paddles. You may choose to use the paddles for exercises that simulate swim or surf padding strokes. Swim Coaches feel that using the paddles force the athlete to engage the many muscles of the hand that you use while swimming or paddling in the water, resulting in stronger hands and better technique.

ADDING RESISTANCE
If it becomes easy to do your pre-determined repetitions per set and the entire workout is too easy, it’s time to increase the slope, add stretch cords, add power cords, or add weights on the weight plate bracket. See PART 2, Section 2.6 “Adjusting Resistance on the Vasa Trainer” for detailed instructions on how to adjust resistance.

WARM UP AND STRETCHING
Always warm up with 10 - 20 minutes of light intensity aerobic activity before strength training with the Vasa Trainer. Some excellent exercises for warm up are: Freestyle Endurance and Cardio Pull. Do some stretching after warming up and after completing your workout. You’ll find some stretches you may do with your Vasa Trainer later in this section.

SAFETY
Always practice strict safety when using the Vasa Trainer. See PART 2, Section 2.3 - “Safety and the Vasa Trainer” for guidelines on how to use the Vasa Trainer safely, as well as tips for working with children. For tips on how to safely get on and off the Vasa Trainer, see PART 2, Section 2.3- “Getting on and off Safely”, as well as the instructions on the next page.

PROPER BREATHING
• Always breath rhythmically during exercise. Holding your breath can be dangerous because it stops the blood flow to your brain and could make you light headed or faint.
• Breathe in and out through both your nose and your mouth in order to get enough oxygen during each breath.
• Exhale when the exercise is the hardest, and inhale when the exercise is the easiest.

PROPER FORM AND TECHNIQUE
Follow the directions in this manual for performing each exercise in a correct, safe manner. Always use your muscles
to control lowering your body down the monorail to the start position. Never allow yourself to return down the monorail in an uncontrolled manner. For exercises you do while lying on your back, press your lower back into the padded bench and tuck your chin to your chest. This will prevent lower back strain and will also give your abdominal muscles a better workout. For any exercises that are labeled ADVANCED, start slowly until you feel comfortable with the motion and follow the tips for safety and stability.

CHART YOUR PROGRESS
Tracking your improvements on the Vasa Trainer, as in all training, will be a key in reaching your goals. One of the most effective methods for monitoring progress is to keep an accurate training log. A good log can serve to help you monitor the effects of each workout and the stresses associated with training. The sample Vasa training log can serve as a guide for tracking these components in your training program (Click to download a blank Training Log). You are more likely to be satisfied with your exercise program if you keep an effective log.

Click to download a blank Training Log