CONTENTS Dear Vasa Trainer Owner, · PDF fileCONTENTS Dear Vasa Trainer Owner, Congratulations...

CONTENTS Dear Vasa Trainer Owner,

Congratulations and thank you very much for your purchase of a Vasa Trainer! You now own one of the finest sports training tools in the world. Your business means a great deal to us at Vasa. As the owner of Vasa, Inc., I am proud to personally guarantee your complete satisfaction.

We have written this manual to make your training simple, effective, and a lot of fun. It will serve as a complete and accessible source for answers to all of your questions about the Vasa Trainer, including: assembly and maintenance, training programs, and measuring your progress. It also provides training and technique tips from the experts.

The directions for assembling your new Vasa Trainer are thorough and easy to follow. Since the Vasa Trainer has rugged construction and very few moving parts, you’ll find routine maintenance will be minimal and easy.

Inside you’ll find basic information about using the Vasa Trainer, correct technique descriptions and photos, proper stroke mechanics and condi-tioning programs. You’ll also find a Vasa Training Log that you can use to track your progress and successes.

The Vasa Trainer is widely used by many of the World’s finest athletes, coaches and trainers. World champion swimmers and triathletes use Vasa Trainers to swim faster. The best swim coaches in the world teach proper technique to their athletes using the Vasa Trainer. They also use the Vasa Trainer to dramatically increase the strength, power, and endurance of their athletes.

Surfers train with the Vasa Trainer to stay in paddling shape — ready to catch any wave with a few powerful strokes. Athletes in the sports of bas-ketball, football, soccer, volleyball, and track & field are all achieving dra-matic improvements in their vertical leaping ability using the Vasa Trainer. Gymnasts are getting total body conditioning that’s truly sport-specific. Physical therapists and trainers use the Vasa Trainer for injury rehabilita-tion and conditioning with their clients. As you train with your new Vasa Trainer, know that you are training in very successful company.

We have designed the Vasa Trainer with your needs in mind. Your sugges-tions, ideas and questions are always welcomed and appreciated. So please call, write, e-mail or visit us in Vermont - you’ll make our day!

Enjoy your new Vasa Trainer. On behalf of all of us at Vasa, I look forward to serving you for many years to come. Thank you and I wish you the best of success and happy trails!

Sincerely,

Rob Sleamaker, M.S. CEO, Founder Inventor of the Vasa Trainer and Vasa Ergometer Co-Author of Serious Training for Endurance Athletes

PART 1 - Assembly & Maintenance....................................2

Before you begin ...................................................................2Parts & Hardware Reference List ..........................................3Hardware & Tool Identification ...............................................4Trainer Overview ...................................................................5Assembly ..........................................................................6-13Folding & Transporting ...................................................14-15Maintenance Instructions................................................16-18Seat Roller Installation and Rotation ...................................18Vasa Accessories ................................................................19Troubleshooting ..............................................................20-22Guarantee & Warranty .........................................................23

PART 2 - Getting Started ...................................................24

Training with the Vasa Trainer ........................................24-26Guidelines for Vasa Trainer Workouts .................................27Safety and the Vasa Trainer ...........................................28-29Pre-Workout Safety Check ..................................................29 Getting on and off your Vasa Trainer ...................................30Exercise Tips .......................................................................31Designing Your Exercise Plan ........................................32-33Adjusting Resistance on your Vasa Trainer ....................33-34Resistance Options on your Vasa Trainer ...........................35Resistance Chart for Vasa Trainer .......................................36Adjusting the length of the PCS...........................................37

PART 3 - Training Tips ......................................................38

Creating a Training Program ..........................................38-42

PART 4 – Vasa Trainer for Swimmers ..............................43

Tips for Swimmers ..........................................................43-44Stroke Illustrations and Instructions................................45-54Additional Exercises .......................................................55-59Pre-Competition Training for Swimmers .............................60Training Secrets from Coach Shoulberg .......................61-62Training Secrets from Coach Holohan ..........................63-64

PART 5 – Vasa Trainer for Surfers ...................................65

Tips for Surfers ....................................................................65Power Workout for Surfers ..................................................65Surf Paddling Exercises .................................................66-68

PART 6 - General Training & Workouts ...........................69

General guidelines...............................................................69Training Log .........................................................................70

WORKOUTS Vasa Conditioning Circuit for All-Around Athletes .............71 Vasa Conditioning Circuit for Swimmers ..........................72 Vasa Conditioning Circuit for Nordic Skiers ......................73 Vasa Conditioning Circuit for Surfers ...............................74 Vasa Conditioning Circuit for Triathletes ...........................75

Part 7 - Resources .............................................................76

1Trainer Instruction Manual | PART 1 - ASSEMBLYAugust 2015

PART 1 - ASSEMBLY & MAINTENANCE

This section includes information on:

1.1 - Before You Begin - Introduction

1.2 - Assembly - Build your Vasa Trainer

1.3 - Folding & Transporting - How to & suggestions

1.4 - Maintenance -Guidelines and Schedule

1.5 - Accessories - Add versatility and function to your Vasa Trainer

1.6 - Troubleshooting - Common questions with solutions

1.7 - Guarantee & Warranty Information - Statement and steps to submit a claim

1.1 - BEFORE YOU BEGIN

• Allow 30 - 60 minutes to assemble your Vasa Trainer;

• List your Invoice Number and Purchase Date in the fields below for future reference.

• Read through the assembly instructions;

NOTE: Watch a video tutorial to preview the assembly process at: http://vasatrainer.com/trainerassembly

• Unpack & arrange parts in family groups as outlined in following pages;

NOTE: All required tools are provided, however if you have a 7/16” socket wrench, it will make your assembly easier.

RECORD ORDER INFORMATION Keep your Vasa Invoice with this manual. However, we also recommend that you enter the information below to have on hand for quick reference of parts and service in the future.

Vasa Invoice # __________________________

Purchase Date __________________________

VASA CONTACT INFORMATION Contact Customer Service if you have any questions with your purchase:

Email: [email protected]

Live Chat: www.vasatrainer.com

Phone: 1.802.872.7101 (Monday - Friday, 9am-5pm Eastern Time)

2 Trainer Instruction Manual | PART 1 - ASSEMBLY August 2015

PARTS LIST PART # QUANTITY

Instruction Manual IM-VT 1

FRONT STANCHION FAMILYFront Stanchion Head 6-VT1299 1 Telescope Tube 5MS-VT0599 1 Front Stanchion Tube 1F-VT1198 1Front Stanchion Base Bar 2-VT0796 1Pull-Up Bar 6G-VT1199 1Hardware Bag (itemized below) VT HARD 1

REAR STANCHION FAMILYRear Stanchion One-Piece 7-VTRS1 1 Wheel Bracket Assembly 7-VTSR-1-WB 1

BENCH & MONORAIL FAMILYPadded Bench 4P 1Seat Carriage Assembly 3-VT-SCA 1 Stretch Cord 9SC 1Monorail MONO-TR 1

FINAL ASSEMBLY PARTSPulley Cable System PCS-D-SUB 1Power Paddles PWR PPAD 1 PAIR Webbing Straps - Quick Adjusting 8M-WCB 1 PAIRExercise Handles 8M-WHD 1 PAIRFreestyle Extension 35-XT 1

HARDWARE BAGButton Head Screw - 2 1/2” 1P 2Button Head Screw - 1 3/4” 13P 2Button Head Screw - 1 1/2” 25P 2 Hex Cap Screw - 1” 14SC-PS 4 Button Head Screw - 1/2” 14P 4 Safety Locking Pin w/ Lanyard 10SLP-R2 2 Lock Washer 14A-P 8 Flat Washer 19P 4Hex Jam Nut 18PS 6 Hex Key Allen Wrench - 3/16” 12A-PS 1 Hex Key Allen Wrench - 5/32” 12B-PS 1 Wrench - 7/16” 14B-PS 1Velcro Cinch Strap 31V-PS 1

1.2 - ASSEMBLY


HARDWARE & TOOL IDENTIFICATION

VELCRO CINCH STRAP (QTY 1)

part #31V-PS: use on front stanchion tube (for fold-up)

HEX JAM NUT (QTY 6)

LOCK WASHER (QTY 8)

FLAT WASHER (QTY 4)

part #14A-P: use on base bar, padded bench

part #19P: use on padded bench

part #18PS: use on front stanchion head (1), monorail (2), pull-up bar (2), locking hardware (1) - optional use.

HEX KEY ALLEN WRENCH - 3/16” (QTY 1)

part #12A-PS: use to tighten socket screws on the stanchion heads

HEX KEY ALLEN WRENCH - 5/32” (QTY 1)

part #12B-PS: use to tighten the button head screws

7/16” WRENCH (QTY 1)

part #14B-PS: use to tighten hex jam nuts

part #10SLP-R2: use on front stanchion to adjust telescope tube height (1), and on front stanchion head (1)

SAFETY LOCKING PIN W/ LANYARD (QTY 2)

BUTTON HEAD SCREW - 2 1/2” (QTY 2)


part #13P: use to connect front stanchion head to telescope tube (1) ; & use as Locking Hardware for non-folding (1) - optional use only.

HEX CAP SCREW - 1” (QTY 4)

part #14SC-PS: use to connect padded bench to seat carriage

BUTTON HEAD SCREW - 1/2” (QTY 4)

part #14P: use to connect base bar to front stanchion tube


part #25P: use to connect pull-up bar to the front stanchion head

part #11P: use to connect monorail to front and rear stanchion heads

Hardware and tools are pictured below to assist in identification. NOTE: The screws are drawn to scale.


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FRONT STANCHION FAMILY

Front Stanchion Head

6-VT1299

Front Stanchion Tube

1F-VT1198

Front Stanchion Base Bar 2-VT0796

NOTE: BENT LIP

Telescope Tube 5MS-VT0599

HARDWARE USED FOR THIS INSTALL PART # QUANTITY Button Head Screw - 1 3/4” 13P 1 Hex Jam Nut 18PS 1 Safety Locking Pin w/ Lanyard 10SLP-R2 2 Button Head Screw - 1/2” 14P 4 Lock Washer 14A-P 4


Side View

DB

C

E

F

G

H

TOP

MID

BASE

STEP 1

STEP 2

STEP 3

A. Lay the Front Stanchion Tube/Telescope Tube on the floor with the bent lip facing up.

B. Install the Front Stanchion Head fully onto Telescope Tube, covering the side slots.

C. Install 1 ¾” Button Head Screw (BHS) and nut through bottom hole.

D. Insert Safety Locking Pin through top holes of stanchion head to lock the telescope tube in head.

E. Remove T-knob on front head, thread the lanyard loop over T-knob threads, re-install T-knob & tighten.

F. Insert Locking Pin into Front Stanchion Tube hole near top to select height setting (1-15).

G. Remove T-knob on stanchion tube, thread the lanyard loop over T-knob threads, re-install the T-knob & tighten.

H. Install Front Stanchion Tube onto Base bar with ½” BHS and lock washers (X4).


REAR STANCHION FAMILY

HARDWARE USED FOR THIS INSTALL PART # QUANTITY Button Head Screw - 2” 17P 1 Hex Jam Nut 18PS 1 Safety Locking Pin w/ Lanyard 10SLP-R2 1 Flat Washer 19P 1

Rear Stanchion One-Piece T-Base 7-VTRS1

Wheel BracketAssembly 7-VTSR-1-WB

REAR


REAR

A & BC

STEP 1

A. Attach the Wheel Bracket onto the base of the Rear Stanchion using a 2” BHS.

B. Place the lanyard loop over the extended threads, and secure with a Flat Washer and lock nut.

C. Insert the Pin in the bottom hole of the Rear Stanchion to store. NOTE: Bottom hole on Wheel Bracket is designed for transporting Trainer.

ASSEMBLY NOTEThe Wheel Bracket may be pre-assembled on the Rear Stanchion prior to shipping.


BENCH & MONORAIL FAMILY

HARDWARE USED FOR THIS INSTALL PART # QUANTITY Button Head Screw - 1” 14-SCPSP 4 Lock Washer 14A-P 4 Flat Washer 19P 4 Stretch Cord 9SC 1

Padded Bench4P

Stretch Cord 9SC

Seat Carriage Assembly 3-VT-SCA

MonorailMONO-TR


Do NOT use front holes.

B

D

FH

opposite side

G

STEP 1

STEP 2

STEP 3

A. Lay Padded Bench upside down.

B. Place Seat Carriage on bench with the U-bolt oriented toward the narrow end of the bench.

C. Install Seat Carriage to the bench with 1” bolts, lock washers, flat washers (x4).

D. Invert Monorail with T-Slot facing up.

E. Carefully slide Monorail through rollers in the Seat Carriage Assembly.

F. Install Rear Stanchion assembly onto rear of the Monorail with 2 ½” BHS and nut.

G. Tighten Set Screw.

H. Attach Stretch Cord onto Rear Stanchion and Seat Carriage U-bolt.

E


FINAL ASSEMBLY

HARDWARE & PARTS USED PART # QUANTITY Button Head Screw - 2 1/2” 11P 2 Hex Jam Nut 18PS 4 Button Head Screw - 1 1/2” 25P 2 Pulley Cable System (PCS) PCS-D 1 Freestyle Extension (optional install) 35-XT 1 Adjustable Webbing Straps 8M-WCB 1 Exercise Handles 8M-WHD 1

Pull-up Bar 6G-VT1199

Pulley Cable System

PCS-D-SUB

Webbing Straps

8M-WCB


B

D

E

H

J

F

opposite side

C

G

I

STEP 1

STEP 2

STEP 3

CONGRATULATIONS! Your assembly is complete.

A. Carefully flip Monorail assembly over

B. Install the head of the Front Stanchion assembly onto front of the Monorail with 2 ½” BHS and nut.

C. Tighten set screw.

D. Install Pull-Up Bar onto Front Stanchion Head with 1 ½” BHS and nut (X2).

E. Connect the middle pulley on the Pulley Cable System (PCS) to the U-bolt under the bench.

F. Clip the remaining two pulleys to the inner set of eye-bolts on the Pull-Up Bar.

G. Attach paddles to the PCS clips.

H. Clip the Webbing Straps onto the outer set of eye-bolts on the Pull-Up Bar.

I. Attach handles to the strap clips.

J. OPTIONAL: If folding, attach Velcro Cinch Strap to Front Stanchion (see pg. 15).


1.3 - FOLDING & TRANSPORTING

E

A

C

F

G

D

A. Be sure the stretch cord is connected to the U-bolt to prevent the bench from rolling.

B. Wrap the webbing straps & PCS around the strap bar to keep them out of the way.

STEP 1

STEP 2

STEP 3

FOLDING FOR TRANSPORT

C. Loosen the T-knob on the front stanchion head.

D. Remove the Safety Locking Pin from the front stanchion head.

E. Lift-up on the strap bar until the top of the telescope tube is visible.

F. Fold the stanchion under the monorail & lower unit to floor.

G. Wrap the velcro cinch strap around the stanchion and the monorail to maintain folded position.

NOTE: If you are not folding your Trainer, you can replace the Safety Locking Pin on Front Stanchion with a 1-3/4” Button Head Screw & Nut.


B

A

C

A. Pull the Safety Locking Pin out of the Rear Stanchion.

STEP 4

STEP 5

STEP 6

B. Lift the back of the bench up as you push bracket down so wheel sits below base bar and bottom holes align.

C. Insert Safety Locking Pin through holes to lock wheel down.

D. Lift the front of the Trainer to engage the rear wheel.

E. Pull or push to desired location.

FOLDED DIMENSIONSFront height = 7.5” (19.05 cm)Rear height = 18” (45.72 cm)


Regular maintenance of your Vasa Trainer is an important component of years of enjoyable, functional, and safe use of your machine. Maintenance requirements will vary considerably depending on how much use your Vasa Trainer gets. Please read the following guidelines carefully as these recommenda-tions are made to help you maintain your Vasa Trainer most effectively.

WEEKLY

1. MONORAIL: Clean the monorail using a clean cloth with mild soap & water to remove dust and particles. Do NOT use abrasive detergents. Mineral spirits can be used for grease and stain spots, then rinse with clean water. For deep stains, use a mild ScotchBrite™ pad. In a high humidity, high chlorine pool environment, it is imperative that you clean these parts regularly.

2. ATTACHMENTS (handle, paddles, straps, etc.): Inspect for wear.

3. HARDWARE: Check all socket screws and t-knobs for tightness and wear. Make sure the safety locking pin on the telescope tube and stanchion head is fully inserted and secure.

4. TUBING: Inspect the stretch cords & clips for wear / cracks. Rinse with fresh water if they have been in contact with chlorinated water.

5. CLEAN SURFACES: Thoroughly clean entire machine with a clean cloth. You can use a multi-pur-pose cleaner on all areas except the monorail. Inspect swim paddles or handles and webbing straps for wear. Check to be sure the webbing straps are firmly attached to the strap bar.

QUARTERLY

1. REPEAT: Weekly tasks.

2. SEAT CARRIAGE INSPECTION: If the seat carriage seems to be loose on the monorail, adjust the two bottom seat carriage rollers to a tighter setting. Please refer to the section on seat roller installa-tion / rotation for instructions and diagrams - page 18.

3. ROLLER INSPECTION: Check the top rollers for wear. If top rollers appear to be wearing more than bottom rollers, rotate the top rollers with the bottom rollers. See seat roller rotation instructions and diagrams (page 18) or watch the video online.

4. GREASE APPLICATION: Apply grease or thick oil to the screw threads on all socket screws. This will help to prevent corrosion and rust if the machine is exposed to humid and/or chlorine environ-ments.

1.4 - MAINTENANCE


5 MINUTE MAINTENANCE - IN 5 EASY STEPS

STEP PART # PART NAME MAINTENANCE INSTRUCTIONS

1 4P Padded bench Wipe dry with damp, clean rag. 2 9SC Stretch cord Rinse with water & dry. 3 MONO-TR Aluminum Monorail Using a clean rag, clean the rail with a mild soap & water. 4 12P Socket screws Apply grease or oil to threads. 5 5MS-VT0599 Telescope tube Clean with a damp, clean rag or use a multi-purpose cleaner and a clean ragSUPPLIES NEEDED:

WD-40™ oil or similar lubricant; Non-abrasive metal cleaner (Sheila Shine) ; ScotchBrite™ or similar cleaning pad; mild multi-purpose household cleaner (Fantastik); & a clean cloth. All of these supplies can be found at a hardware or many grocery stores.

HIGH CHLORINE & HIGH HUMIDITY = HIGH MAINTENANCE

Unfortunately, steel does not fare well in humid, highly chlorinated environments at pool-side or out-side in humid, salty ocean air. If your Vasa Trainers are located in such inhospitable environments, it is extremely important for you to perform the above maintenance steps at least once each month. It is common for stainless steel components to discolor and appear rusted in such environments. This is only surface rust. It can be removed by spraying WD-40™ and a ScotchBrite™ pad or steel wool. Wipe dry with a clean rag.

WARNING: Use of the Vasa Trainer in humid, chlorinated, or salt air environments will void the lifetime guarantee.

STORAGE OF YOUR VASA TRAINER

Ideally, store your Vasa Trainer in a dry indoor environment, away from a humid and/or chlorine environ-ment. However, if you do, lower the telescope tube when not in use. Tighten all socket screws and be sure that all T-knobs and Safety Locking Pins are secure.

The Vasa Trainer is not designed to be left outdoors in the elements. If you leave your Vasa outdoors, remove the paddles, webbing straps, and the stretch cords and take them inside. Cover the rest of the machine with a waterproof cover (pg. 19) to minimize moisture collection on the metal parts.

SECURING THE VASA TRAINER IN SCHOOLS AND PUBLIC FACILITIES

Schools and teams may want to keep the Vasa Trainers set up in the training area, yet will not want to risk injury to students or vandalism. We suggest that you remove the bench assembly, paddles, han-dles, webbing straps, stretch cord, etc. and lock these in a safe place between training sessions. IN EX-TREME SITUATIONS: Use a cable & lock between the bench U-bolt & rear stanchion. This will make the Vasa Trainer unusable.


SIDE VIEW:

END VIEW:

Upper Roller

Lower Roller

Roller Hardware Set• 3” Screw• Rubber Washer• Spacer (x1 each side of Roller)• Rubber Washer• Nut

Lower Adjustment Holes

U-Bolt (front)Looser fit Tighter fit

SEAT ROLLER INSTALLATION & ROTATION

1. Remove the bench assembly from the monorail:

• Loosen the socket set screw on the corner of the rear stanchion head.

• Loosen and remove the 2 1/2” screw/nut connecting the monorail to the rear stanchion.

• Remove all stretch/power cords attached to the seat carriage.

• Support the monorail as you remove the rear stanchion.

• Support the monorail as you roll the bench / seat carriage assembly off the monorail.

2. Place the bench / seat carriage assembly upside down so the rollers are visible.

3. Loosen the screws & nuts (x4) holding the rollers in place. IMPORTANT: Note the position of the spacers and rubber washers for re-assembly. See drawing below.

4. Install the new rollers, rotate the rollers, or move the rollers for a tighter or looser fit, making certain that the spacers and washers are positioned exactly as they were before removing them (see drawing below). Tighten the nuts until you see the rubber washer just begin to compress.

NOTE: Avoid over-tightening, as this will place side pressure on the bearings and can cause prema-ture wear. Tighten the nuts until you see the rubber washer just begin to compress. To test tight-ness, spin the roller - the roller should roll freely, but should not be able to spin freely for more than 2-3 seconds.

5. Replace the seat carriage on the monorail and connect a stretch / power cord. Slide the rear stan-chion onto the monorail and replace & tighten the monorail screw and nut. Tighten the socket set screw on the rear stanchion head.


The following accessories are available to add versatility & function to your Vasa Trainer.

FOOT PLATFORM: Perform more than a dozen exercises for sports-specific strength and total-body fitness. The foot platform is made of injection molded plastic - ideal for all environments. It’s easy to handle and detaches quickly when not in use.

POWER CORDS: These cords have incredible resistance and are great for strength & power exercises. They engage sooner than our standard stretch cords, providing a smoother workout and added resistance when using the pulley cable system. Ideal for alternating arm freestyle, leg push offs and general strength exercises. Available in 4 resistances.

ANKLE STRAPS: Perform leg extensions, leg curls, breaststroke kick and many other hip, leg and ankle exercises. Padded for extra comfort. Clip to webbing straps or pulley cable attachment.

WEIGHT PLATE BRACKET: This bracket allows you to add weight plates to the seat carriage to increase the resistance load. Add up to 50 pounds to maximize your workout options on or off the machine (weights not included).

WEATHER COVER: Protect your Vasa Trainer from the elements and unwanted use. This weather & UV resistant cover comes with a elasticized bottom and grommets to tie down or lock for added security. Includes a handy storage bag.

XL BENCH: A longer, wider bench longer and wider than the standard bench. It is ideal for physical therapy and health club settings, for people taller than 6’, or for anyone needing a longer, wider bench.

SWIMERVAL DVD: Coach Troy Jacobson leads you through two challenging interval based swim workouts designed to improve your stroke power and

endurance. A bonus section dedicated to stroke technique makes this video a must have!

A full list of accessories and replacement parts can be found at vasatrainer.com. Live Chat available to assist with questions or quotes.

Or call us Monday - Friday, 9am-5pm Eastern Time at 1-802-872-7101.

1.5 - ACCESSORIES


1.6 - TROUBLESHOOTING SYMPTOM: Seat carriage sticks or will not glide smoothly on monorail.

#1 Possible Cause - new machine: A new machine may need a break-in period so that the Delrin Super glide rollers can wear into and conform to the monorail. As the rollers conform to the monorail, they will naturally emit some debris.

Remedy: Perform 25 - 200 repetitions on your machine for the normal roller break in period - as de-scribed above. Clean the monorail of any debris left from the rollers using mild soap and water (do not use abrasive detergents). See 5 minute maintenance - page 17.

#2 Possible Cause - older machine: If you have used your machine for a while and you still notice sticking, the monorail may need cleaning, or you may need to change or rotate your rollers. See the Seat Carriage Roller Installation and Rotation Instructions - page 18.

Remedy: Clean the monorail using methods described in maintenance section - page 16.

SYMPTOM: Seat carriage is wobbly or loose, or the seat carriage is too tight.

Possible Cause: The seat carriage rollers may need adjustment.

Remedy: Adjust the two bottom seat carriage rollers to a tighter or looser setting. To do this, loosen the nut and bolt holding the rollers in place and remove the rollers. TO TIGHTEN: Move the rollers one hole closer to the center of the seat carriage. TO LOOSEN: Move the rollers one hole away from the center of the seat carriage. Reassemble the rollers and tighten the nut lightly. See instructions for seat roller installation and diagrams - page 18.

SYMPTOM: Front stanchion head or strap bar is wobbly.

Possible Cause: Socket set screws, T-knobs are loose on front stanchion.

Remedy: Tighten all socket screws and T-knobs. If strap bar is wobbly, tighten the button head screws and hex nuts.

SYMPTOM: Padded bench feels wobbly or rattles.

Possible Cause: The bolts on the underside of the padded bench securing it to the seat carriage may be loose and need tightening.

Remedy: Tighten all four bolts. Make sure you have used the lock-washers and flat washers between the cap of the bolt and the seat carriage bracket in order to secure the bolts - page 11.

SYMPTOM: The cable on the pulley cable attachment jumps off the pulley.

#1 Possible Cause: The eye-bolts on strap bar have been tightened: The eye-bolts are pre-assembled on your strap bar and properly adjusted for your pulley system to function correctly. If these are tightened, the eye-bolts will not swivel, causing the pulley cord to jump off the cables.

Remedy: Loosen the nut on the eye-bolt so that you can swivel the eye-bolt easily with your hand. Make sure that the nut is tight enough so that the eye-bolt is securely attached to the strap bar.


#2 Possible Cause: You are not using a smooth cadence during continuous freestyle. In order for the pulley cable to function correctly, you must keep the same cadence with your left and right arms when doing continuous freestyle. The pulley cord needs to be kept tight, or it may jump off the pulley.

Remedy: During continuous freestyle, concentrate on keeping your arms alternating equally. When your right arm is fully extended forward and “entering the water”, your left arm should be fully extended back near your hip. This will keep the pulley cord tight and in the pulley track. If the cord jumps off the pulley, pull with either hand, back and forth once or twice. This will get the cord back onto the pulley.

SYMPTOM: Machine is wobbly.

Possible Cause: 1. T-Knobs or socket set screws are loose. 2. Front telescope tube is not fully inserted into the stanchion head.

Remedy: 1. Check to be sure that the top part of the front telescope tube is fully inserted into the stanchion head and that the safety locking pin is in place.

2. Once the telescope tube is fully inserted, tighten the T-Knob.

3. Check the socket set screws on the front and rear stanchion heads and ensure they are tight. These push the monorail into the inner walls of the stanchion heads.

4. Tighten the T-Knob located on the top of the front stanchion. This will press the telescope tubes into the inner walls of the stanchion base tubes.

5. Check the tightness on all other joints, bolts, and T-Knob. If the machine is still wobbly after you make the adjustments, call us immediately.

SYMPTOM: The seat carriage bumps into the rear stanchion when I am using the PCS to do double arm strokes (butterfly, breaststroke, double arm paddling). How can I eliminate this “bumpy ride”?

Possible Cause: If you have the freestyle extension attached, taller individuals (approximately 6’ and taller) may bump into the rear stanchion after each pull when doing a double arm pull with the PCS due to a longer reach.

Remedy: Remove the Freestyle Extension to “shorten” the distance and move the seat forward on the monorail - eliminating the “bump” after each stroke. NOTE: In order to extend the life of your freestyle extension, we recommend using it ONLY for alternating arm exercises. Using it during double arm pull exercises could result in breakage.

SYMPTOM: The fittings on the ends of the pulley cord hit the pulley wheels when my arms are fully extended during freestyle (alternating arm) strokes.

Possible Cause: Taller individuals (approximately 6’ and taller) have a longer reach, and therefore “run out of cord” with the pulley cable. The cord can be “lengthened” by using the Freestyle Extension.

Remedy: Attach the Freestyle Extension between the U-bolt on the seat carriage and the middle pulley of the PCS.


SYMPTOM: I don’t seem to get enough resistance when doing continuous freestyle with the pulley cable system. It seems too easy.

Possible Cause: 1. The slope/angle of the front stanchion is set too low. 2. No power cord attached.

Remedy: When doing continuous freestyle with the pulley cable system, be sure to adjust the resistance so that you can do continuous strokes in place for at least 5 minutes. Use these guidelines for slope and resistance: 1. Raise angle to a steeper slope. 2. Attach a power cord. 3. When doing range of motion with your arms, your body will stay in one place on the monorail (you will not move up & down the monorail as you do when using the webbing straps). The resistance comes from keeping your body suspended part way up the monorail.

SYMPTOM: I don’t seem to get enough resistance when doing leg push-off’s. When I push- off, the seat carriage bumps the front end of the monorail.

Possible Cause: 1. The slope/angle of the front stanchion is set too low. 2. There is no power cord attached. 3. There is not enough weight on the seat carriage.

Remedy: When doing leg push-off’s, start with a medium to maximum height setting on the front stanchion. Push off slowly to get a feel for the speed at which you will travel up and down the inclined monorail. To add more resistance increase the slope/angle, add power cords and/or add weights to the weight plate bracket.

STILL HAVE QUESTIONS?

WRITE: [email protected]

CHAT: www.vasatrainer.com

CALL: (802) 872-7101 (9 am-5pm Eastern Time, Monday - Friday)


1.7 - GUARANTEE & WARRANTYVasa Trainers are guaranteed against all defects in materials and workmanship for non-moving parts for as long as you own your machine and as long as it is used according to the instructions in this manual. We will repair or replace free of charge any non-moving part found to be defective. This guarantee is valid only when accompanied by dated proof of purchase.

GUARANTEE LIMITATIONS:The Vasa, Inc. lifetime guarantee does not include the stretch cords, webbing straps, paddles, handles, pulley cable system or seat carriage rollers, which are considered moving parts (see limited warranty). Vasa, Inc. will not guarantee against rust, paint peeling, or tarnish if your machine is stored or used in or near the following environments: outdoors near humid, ocean air; outdoors exposed to precipitation and direct sunlight; next to swimming pools with high humidity and/or chemical-rich environments. This guarantee does not apply to damage caused to any part by accident, misuse, abuse, alteration, improper handling and/or improper assembly. In no event will Vasa, Inc. be liable for incidental or consequential damages resulting from a defective unit or improper assembly or use.

LIMITED WARRANTY:Vasa, Inc. will warranty, for 12 months from the date of purchase, webbing straps, hand paddles, pulley cable system, handles, or seat carriage rollers which are considered moving parts and which are de-signed to wear well for more than 1 year, but are subject to breakage under abnormal use. Vasa, Inc. will warranty the stretch cords and power cords for 6 months from the date of purchase.

This warranty does not apply in the case of damage to any part due to accident, misuse, abuse, alter-ation, improper handling and/or improper assembly. In no event will Vasa, Inc. be liable for incidental or consequential damages resulting from a defective unit or improper assembly or use.

HOW TO OBTAIN GUARANTEE OR WARRANTY SERVICE

STEP 1: Contact Vasa, Inc. for a Return Merchandise Authorization Number (RMA#). Please have the following information available when you contact us:

• Invoice number with date of purchase; • Description of problem

STEP 2: Return the part to Vasa for replacement or repair with the RMA# on the outside of the packag-ing.

NOTE: When you return your part, please make sure to properly package the defective or malfunc-tioning part(s). It is your responsibility to ensure that the product is properly packaged and insured for return. Any damage suffered during transit is at the purchaser’s risk and is not covered by this guarantee. The purchaser is responsible for all shipping costs.

We at Vasa consistently strive to provide you, the customer, with the highest quality products and best service. If you are ever dissatisfied with any of our products or service, please contact us immediately. We value your business. Thank you!


24 Trainer Instruction Manual | PART 2 - GETTING STARTED August 2015

PART 2 - GETTING STARTED

The following sections contains guidelines and tips for using your Vasa Trainer including:

2.1 - Training with the Vasa Trainer - Primary uses of your Vasa Trainer

2.2 - Guidelines for Vasa Trainer Workouts - To get you started properly

2.3 - Safety and the Vasa Trainer - Keeping you & your athletes safe

2.4 - Exercise Tips - Tips for stretching, breathing, form and technique

2.5 - Designing your Vasa Trainer Exercise Plan - Various components to consider in your

plan

2.6 - Adjusting Resistance - Increasing slope, adding power cords, and weights

2.7 - Resistance Options - A reference guide

2.8 - Adjusting the length of the PCS - When performing the freestyle or similar

2.1 - TRAINING WITH THE VASA TRAINER In the world of athletic conditioning, functional training replicates the way the body moves in sport and in daily physical activities. Functional training creates stronger, leaner muscles than typical weight machine exercises because they require the muscles to coordinate simulation of actual sport movement. Func-tional exercises simultaneously recruit multiple muscle groups to complete the exercise. Increasing your functional strength improves muscular control, stability and economy of movement. The Vasa Trainer is designed to provide superior functional training - key to improving performance in sports and preventing injuries.

The Vasa Trainer’s unique design allows you to build specific and general strength by using your own body weight against the pull of gravity as the resistance. You can also add other accessories for addi-tional resistance options. Unlike most weight machines, the Vasa Trainer will not lock you into one posi-tion or plane of movement. Multi-plane movements allow you to train in all three planes of motion: front to back, side-to-side and rotational. Some of the unique features of your Vasa Trainer are:

A. Allows complete free range of motion and builds strength by challenging the major muscle groups while engaging the core stabilizers of the abdomen and back.

B. Helps you develop the muscular strength, muscular endurance, cardiovascular endurance, power, speed and flexibility that will dramatically improve your athletic performance.

C. You can perform strength routines for every part of your body, including abdominal, arms, back, chest, legs and shoulders that are safe, and easy to use.

The Vasa Trainer is a strength training machine and, at the same time, an aerobic exerciser. You’ll be able to do many different exercises which will strengthen and condition the muscles of the arms, back, abdomen, chest, shoulders and legs. Aerobic conditioning exercises such as continuous freestyle or surf paddling will benefit your heart, lungs, and circulatory system.

25Trainer Instruction Manual | PART 2 - GETTING STARTEDAugust 2015

Training with the Vasa Trainer allows you a full range of resistance possibilities, with several methods for changing the resistance and therefore, the function of your workouts. See Section 2.6 “Adjusting Resis-tance” for details on how to adjust the resistance on your Vasa Trainer.

The primary uses of the Vasa Trainer and each depends on your particular need. You may need more than one of these uses at any given time during your training and competition cycle. These uses are as follows:

• Total-body strength, power & speed • Improving Technique for swimming & more

• Sport-specific strength, power & speed • Injury prevention and/or rehabilitation

• Aerobic Endurance • Increasing flexibility & range of motion

TOTAL-BODY STRENGTH, POWER AND SPEEDUsing body weight against gravity and other resistance options, the Vasa Trainer can max out every major muscle group in the body. Even the most ambitious exerciser can challenge their muscular strength and endurance while working their muscles through a full range of motion.

The unique design of The Vasa Trainer incorporates the large stabilizer muscles of the stomach and back in nearly every one of the many exercises, providing superior abdominal training and core strengthening. By recruiting stabilizer muscles in each exercise movement, the large muscles of the body learn to work synergistic-ally - rather than independently to functionally perform activities, thereby enhancing physical performance. Strength training on your Vasa Trainer makes daily activities easier to perform. The Vasa Trainer’s versatility allows you to strengthen and tone with complete back support, providing a safe, non-compressive setting for the back. Resistance training with your Vasa Trainer will improve bone density and decrease the risk of injury due to bone weakness.

SPORT-SPECIFIC STRENGTH, POWER AND SPEEDThe Vasa Trainer uses sports-specific training to maximize performance for athletes, physical therapy patients and people training to get in better shape. This is the first step to being able to go faster, stronger, and longer. By simulating the movements required in each sport, the Vasa Trainer stimulates muscle mem-ory. The result is better technique, greater strength and improved endurance.

Here’s a partial list of the sports-specific exercises you can do for strength, endurance, and rehabilitation on your Vasa Trainer. See “PART 6 - Training & Workouts” for sports-specific circuits you can do with your Vasa Trainer:

Swimming – freestyle, butterfly, breaststroke, starts & turns, and internal & external rotator cuff exercises for swimmer’s shoulder.

Surfing – prone freestyle paddling, kneeling paddle strokes.

Triathlon – freestyle swimming, leg plyometrics for running and cycling.

Nordic Skiing – single poling, double poling, leg plyometrics.

General Athletes – leg plyometrics for increase vertical leap, power and speed, resisted ab crunches for core strength, chest press and biceps curls for upper body strength.


AEROBIC ENDURANCE

Freestyle or paddling strokes on the Vasa Trainer will benefit your heart, lungs, and circulatory system. This is ideal for swimmers, triathletes and surfers who cannot get to the water and wish to continue their aerobic base building. Having a healthy aerobic capacity leads to lower body fat, increased energy levels, and lower risk of cardiovascular disease.

IMPROVING TECHNIQUE FOR SWIMMING AND MOREThe Vasa Trainer provides an excellent opportunity to practice and improve swimming technique, to learn proper arm position, and to correct common stroke errors. Other athletes such as surfers, triathletes, and Nordic skiers will also benefit from practicing technique on the Vasa Trainer. By simulating the movements required in each sport, the Vasa Trainer stimulates “muscle memory”. The result is better technique, great-er strength and improved endurance.

Swim Coaches: Using the Vasa Trainer will give you a unique opportunity to teach your athletes about proper stroke technique. You can use the Vasa Trainer to teach basic stroke mechanics in individual or group coaching sessions, as well as to correct common errors such as “dropped elbows” and “incomplete finish”. See “PART 4 - Vasa Trainer for Swimmers” for more tips on technique.

Swimmers, Triathletes, and Surfers: During the basic swimming or paddling strokes, your arm, hand, and body position need to simulate proper stroke technique as closely as possible. See “PART 4 - Vasa Trainer for Swimmers; PART 5 - Vasa Trainer for Surfers” for more tips on technique.

TIP: Watching your technique can be very powerful. Ask your coach or a friend who knows proper stroke technique to watch your form while you are using your Vasa Trainer and point out areas that need correction to make instant changes. Alternatively, set up a video or mirror to self critique - or share with a coach.

INJURY PREVENTION AND REHABUsing the pulley cable system (PCS) provides the mechanical advantage to safely exercise injured areas, including improving range of motion, strength and flexibility. It’s a great tool for physical therapists, trainers and doctors to use with their patients.

The PCS allows you to reduce the resistance load in order to provide the appropriate challenge to the mus-cles and joints without straining. You can make systematic progressions to strengthen the area by gradually increasing the resistance.

INCREASING FLEXIBILITY Flexibility is the key to injury prevention and sports performance. Improved function of the human body is the result of being able to move freely in multiple directions without pain and discomfort.

Variable resistance lets you stretch at a resistance that is safe and comfortable for the muscles and ten-dons. The Vasa Trainer reduces the need for additional flexibility training because every exercise involves some type of stretching through a complete range of motion.


2.2 - GUIDELINES FOR VASA TRAINER WORKOUTSVasa Trainer workouts, when properly completed, will result in improvements in aerobic fitness, in-creased strength, and reduced body fat. We suggest the following guidelines for beginning your Vasa training:

1. Always warm up with 10 - 20 minutes of light intensity aerobic activity before strength training with the Vasa Trainer. An excellent warm up is the Freestyle using the PCS. Do some stretching after warming up.

2. Know your strengths and weaknesses. Begin at an easy level and gradually increase the duration and intensity of your Vasa Trainer workouts. It’s a good idea to give yourself about 2 weeks of training at an easy level before doing strenuous workouts with your Vasa Trainer. Pushing beyond your body’s capabilities only causes burnout, discourage-ment, and possible injury.

3. Previous injuries need careful monitoring. The adage, “no pain, no gain” doesn’t work - especially for Vasa Trainer workouts. If you have pain in a certain part of your body, it is best if you don’t push through the pain. Instead, use other exercises and give this area time to heal. When you’re ready, start out with light, easy exercises for the injured area, thereby increasing blood flow and healing. If you are injured, see a Physical Therapist or Physician to prevent further damage and to speed up your recovery.

4. Muscle weighs more than fat. Your body weight may fluctuate at first - you might even gain weight. This is because muscle is more dense than fat. Exercise, especially strength training, causes your muscles to grow and gain more weight. You’ll probably lose body fat at the same time you gain muscle. However, you may not notice it standing on the scales. If you are concerned about your weight, you may benefit by having a body fat test done by a qualified professional.

5. Focus on completing your training program. You may want to change your diet and other lifestyle habits all at once. However, you’ll have more success if you just focus on maintaining a regular training program for the first few months. Make other changes only after you are committed to and consistent with your training program.

6. Your muscles will develop tone. You’ll feel a slight but steady tension in your muscles after a few training sessions.


2.3 - SAFETY AND THE VASA TRAINERIt’s very important that you follow common sense and adhere to these safety guidelines in order to avoid injury to yourself or damage to your Vasa Trainer.

MEDICAL CLEARANCE

CAUTION: SEE YOUR DOCTOR BEFORE BEGINNING ANY EXERCISE PROGRAM.

Before exercising with the Vasa Trainer or any other form of exercise, please check with your physi-cian first. This is especially important if you are overweight, if you have been inactive for awhile, if you have injuries, or if you have any history of heart disease in your family. If you are over 35, it’s a good idea to perform an exercise stress test with a qualified physician before you begin training. Training with the Vasa Trainer can be vigorous and demanding. We suggest that you be in good health to achieve the best results.

SAFETY REMINDERS

• Follow the directions in this manual for performing each exercise in a correct, safe manner. See the next page for instructions on how to safely get on and off your Vasa Trainer.

• Always use your muscles to control lowering your body down the monorail to the start position. Focus on a smooth and controlled motion (up on 1 count, down on a 3 count). 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 exercises you do lying on your stomach, position your chest at the front edge of the bench with your legs supported from the hips to mid-thigh. Spread your feet slightly apart to prevent scraping on the rear stanchion as they pass by.

• Wear exercise shoes when using your Vasa Trainer. This is especially important when using the foot platform and when doing swimming or paddling strokes when your feet pass the rear stanchion on many repetitions. If careless, it is possible to scrape your feet on the rear stanchion.

• For exercises where you are seated forward with your legs hanging over the front edge of the bench, lengthen the webbing straps enough to avoid bumping your knees into the front strap bar.


SUPERVISING CHILDREN

We recommend supervising children at all times while using the Vasa Trainer. Please review the Safety Reminders above and the Pre-Workout Safety Check later in this section with all children who will use the Vasa Trainer. In particular, we recommend the following:

1. Children should train with a parent or coach whenever possible. This will help reduce the chance of injury. It also can be more motivating and fun.

2. Instruct children to not let go of the paddles or handles while using the Vasa Trainer. They should keep their hands in the paddles or handles until they have returned to the start position (where their body and the padded bench have come to a complete stop at the rear of the ma-chine).

3. Instruct children to use their muscles to control lowering their body down the mono-rail to the start position. They should focus on a smooth and controlled motion (up on a 1 count, down on a 3 count). They should never allow themselves to return down the monorail in an uncontrolled manner.

PRE-WORKOUT SAFETY CHECK

• Be certain that all T-knob, and socket screws, Safety Locking Pins are locked in place and tightened, especially after you change the slope of the monorail or after setting up the Vasa Trainer from the fold-up storage position.

• Check the webbing straps, PCS and stretch cords for wear and replace if necessary.

• Keep clothing and long hair free of the seat carriage rollers and pulley wheels on the PCS.

• Never let go of the paddles or handles while using the Vasa Trainer. Keep your hands in the paddles or handles until you have returned to the start position (where your body and the padded bench have come to a complete stop at the rear of the machine).

• Always instruct bystanders, especially children, to keep totally clear of the moving seat carriage.

• Always keep hands clear of the moving seat carriage and the foot platform when in use.

• Place a pad or gym mat under the Vasa Trainer to protect the user in the unlikely event of a fall from the padded bench.

• Perform proper maintenance on your Vasa Trainer as recommended in this manual.

SECURING YOUR VASA TRAINER IN A PUBLIC SETTING

If you leave your Vasa Trainer in an unsecured location, you may wish to “secure or vandal-proof” your Vasa Trainer to avoid unauthorized use. We recommend reviewing section 1.4 for suggestions & op-tions.


GETTING ON AND OFF SAFELYGuidelines for safely getting on and off your Vasa Trainer:

GETTING ON USING THE WEBBING STRAPS

GETTING ON USING THE PULLEY CABLE SYSTEM

GETTING ON USING THE FOOT PLATFORM

GETTING ON FACING BACKWARDS

GETTING ON FACING FORWARD

GETTING ON KNEELING FORWARD

1) Place hands at top of bench. 2) Lie on bench, keep one foot on floor. 3) Place hands in handles/paddles & bring foot off floor.

1) Hold handles/paddles. 2) Place hands at top of bench. 3) Lie on bench, with one foot on floor. 4) Bring foot off floor, bring hands into position.

1) Place hands on side of bench. 2) Sit on bench. 3&4) Place one foot on platform, then other foot. 5) Lie back, keep hands on side of bench.

1) Hold handles/paddles. 2) Place hands at top of bench. 3) Straddle bench, then sit on bench. 4) Bring hands into position, sit upright.

1) Hold handles/paddles facing backwards. 2) Pull bench partway up incline. 3) Straddle bench, then sit on bench. 4) Sit upright.

1) Hold handles/paddles. 2) Place hands at top of bench. 3) Place one knee on bench, then other knee. 4) Bring hands into position, sit upright.


2.4 - EXERCISE TIPS

PROPER STRETCHINGWe recommend that you stretch after you warm up and directly after your Vasa Trainer workout. Always use stretching exercises with the following in mind:

• Stretch the area only until you feel a slight tension, then hold for about 15-30 seconds.

• Relax for a moment and then repeat the stretch.

• Stay relaxed and breath deeply and rhythmically during stretching.

• Avoid bouncing or jerky stretches.

• If you feel pain from stretching, stop stretching that area. Return to the area only after it has relaxed a bit.

PROPER BREATHING

• Always breathe rhythmically during exercise. Holding your breath can be dangerous 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.

USING PROPER TECHNIQUE ON THE VASA TRAINERTechnique is an important part of each exercise you do on the Vasa Trainer. Proper technique will help you to gain strength and endurance faster than using improper technique. Follow these tips for proper technique when performing all exercises:

• Learn the proper technique for each exercise before performing the exercise. See PART 5 - 6 for specifics on technique.

• Exercise both sides of the body to maintain muscular balance (i.e. Front to Back / Left to Right).

• Breathe! Exhale when the exercise is the hardest, and inhale when the exercise is the easiest.

• Move your joints through a full range of motion when performing each exercise.

• Move in a controlled manner. Do NOT let momentum take over.

STRENGTH TIP:

EMPHASIZE ECCENTRIC PHASE Use a fast & powerful stroke going up the inclined monorail and a slow, controlled return coming down the inclined monorail back to the start po-sition. Move up on a 1 count, down on 3 - 5 count.

The slow return stresses the impor-tance of eccentric muscle contrac-tions, often referred to as “negatives”. Eccentric motion will maximize the benefit of each repetition compared to returning down the incline quickly without using your muscles to brake.


2.5 - DESIGNING YOUR VASA TRAINER EXERCISE PLANGuidelines for designing your workout plan:

Determine the Type of Workout - Strength vs. Endurance

Determine the Quantity - Number of Sets and Repetitions

DETERMINE THE TYPE OF WORKOUT: STRENGTH OR ENDURANCE

Strength Training: For best results, your Vasa Trainer strength workouts need to be done three times per week, 15 - 60 minutes per session. To adequately recover, allow 48 hours between strength workouts of the same muscle group.

In general, choose a resistance setting that allows you to complete 10-25 repetitions (reps) with correct technique for strength training. The last rep should feel difficult or challenging to perform. Once it becomes easy to do the set, it’s time to increase the resistance level. See Section 2.6 - “Adjusting Resistance”.

Power Training: Select a resistance setting so that 6 - 10 repetitions feels challenging. Emphasize explosive plyometric exercises and “negative” or eccentric exercises to improve power and speed. Use your muscles to return to the starting position by lowering your body slowly and with control.

Physical Therapy and Rehabilitation Exercises: A wide range of functional exercises can be performed on the Vasa Trainer. Consult a medical professional/athletic trainer to determine which exercises are appropriate. Select the appropriate resistance based on the health of athlete and progress accordingly.

Endurance (Swimming / Surf Paddling): Aerobic or endurance training can be done up to seven days per week, from 12 to 60 minutes or more per session. When you can do 10 minutes of pulling and it feels too easy, increase the resistance level.

DETERMINE THE NUMBER OF SETS AND REPETITIONS

Number of Repetitions (reps)

Strength routines: 10 - 25 reps for each set, concentrating on correct technique.

Power routines: 6 - 10 reps for each set, concentrating on explosive/controlled movements.

Aerobic routines: Continuous reps for at least 10 minutes. Examples: Freestyle or surf paddling.

AB

C

Number of SetsA set is a predetermined number of repetitions of an exercise. The best strength gains come from doing 3 - 10 sets of each exercise per workout. You may need to gradually work up to doing 3 sets for each exercise per workout at first. Allow 2 - 3 weeks of using your Vasa Trainer before you make significant increases. Many top athletes will do up to 10 sets of the basic stroke as the core exercise in one strength/endurance workout.

Aerobic training can be measured with time (in minutes) or by counting repetitions per set. Many athletes do aerobic sets of 5 - 15 minutes, with a 2 - 5 minute rest between sets. Swimmers can simulate race distances by swimming for their pre-determined race time for that distance.

2.6 - ADJUSTING RESISTANCEThe Vasa Trainer is designed with several means for changing the resistance:

Incline of the Monorail - Increase /decrease the angle of the monorail.

Add Stretch or Power Cords - Available in a variety of resistance levels.

Web Strap vs. Pulley Cable System (PCS) - PCS reduces load by 50% vs. straps.

Weight Bracket - Optional accessory allows you to add weight plates.

On or Off the Bench - Use the PCS while standing off to the side or sitting on the bench

The following pages review the various ways you can change the resistance on your Vasa Trainer.

1. INCLINE OF THE MONORAIL

The primary method to change resistance is by increas-ing or decreasing the incline of the monorail. To change the incline of the monorail, adjust the telescope tube height in the front stanchion (settings 1-15).

ADJUSTING THE INCLINE OF THE MONORAIL:

A. Loosen the T-knob on the front stanchion tube.

B. Remove the Safety Locking Pin.

C. Raise or lower the telescope tube to the desired position (1-15) by pulling up or pushing down on the strap bar.

D. Re-insert the safety locking pin. Do not stand on the base bar.

E. Re-tighten the T-knob on the front stanchion tube to lock into place.

IMPORTANT SAFETY PROCEDURE: Make sure the Safety Locking Pin is fully inserted, and all the T-knobs are fully tightened before using your Vasa Trainer.


2. STRETCH CORDS AND POWER CORDS

The second method for increasing resistance is to attach stretch cords or power cords (accessory) between the rear stanchion and the seat carriage under the bench. These cords will create more resistance and will provide a faster return of the bench when doing leg push-off exercises or power plyo-metrics. We recommend attaching only one stretch cord the first few times using your Vasa Trainer until you become familiar with this type of resistance. Power cords may be used for all exercises and are very effective when using the PCS for freestyle swimming, surf paddling, and Nordic poling.

3. WEBBING STRAPS VS. PULLEY CABLE SYSTEM (PCS)

The system you use will depend on the type and purpose of the exercise. The webbing straps are designed to allow you to do a variety of strength, power, technique or aerobic exercises. One great advantage of the fixed webbing straps is pulling your body past your hands during swimming or pad-dling stroke exercises, which helps to teach proper technique. The webbing straps will be best for doing muscle-building strength workouts, since they provide more resistance than the PCS at any incline of the monorail.

The PCS provides a mechanical advantage, much like a winch or a block & tackle device. This makes exercises at any incline setting 50% less than using webbing straps at the same incline. The PCS is ideal for freestyle swimming, aerobic exercise, technique training, and for over 200 exercises for strength, injury prevention and physical therapy.

4. ADD WEIGHTS TO THE WEIGHT PLATE BRACKET

Another way to increase resistance when using the Vasa Trainer is to add weights to the weight plate bracket (accessory). You can add up to 50 lbs. of weight to increase the resistance load. This is effective while training on your Vasa Trainer for exercises such as leg press and power freestyle as well as for exercises while standing off the machine, such as hip flexion and rotator cuff.


Power Cord Kit (4 resistant levels)

Pulley Cable System

Webbing Straps

Power Cord Kit (4 resistant levels)

2.7 - RESISTANCE OPTIONS

NOTE: Ankle straps, power cords, and weight plate bracket accessories will increase your resistance options.

REDUCE RESISTANCE: If reduced resistance is needed for rehabilitation, attach a stretch cord between the “D” ring on the front stanchion head and the U-bolt under the bench. This will reduce resistance for the begin-ning of the range of motion by pulling you forward.

Your desired Incline of PCS or Resistance Add Additional level of resistance monorail Webbing Straps Cords Weight

lowest angle, stand or sit off PCS none none the Vasa Trainer

low angle PCS none none

low stretch cords none angle PCS or or power cord light weights

low webbing stretch none or angle straps cords weights

medium stretch cords none angle PCS or or power cord weights

medium webbing stretch none or angle straps cords weights steep stretch cords none angle PCS or or power cords weights

steep webbing stretch none angle straps cords or weights

steep webbing power none angle straps cords or weights steepest webbing power weights angle straps cords

EASIEST

MOST DIFFICULT

RESISTANCE SETTING METHODS


low incline, PCS

low incline, webbing straps

raise incline

mid to high incline, PCS

mid/high incline, webbing straps

highest incline, add weights and

power cords

off machine

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6365

6870

7375

7880

8587

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the a

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as th

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: Res

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5-10

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lbs

➥

➥


Freestyle Extension

35-XT

A. Clip the middle pulley on the PCS to one end of the Freestyle Extension.

B. Clip one end of the Freestyle Extension to the U-Bolt under the bench.

FREESTYLE EXTENSION

The Freestyle Extension is designed to be used for alternating arm exercises (i.e. freestyle) with the pulley cable system (PCS). DO NOT use the freestyle extension when performing exercises with a double arm pull (i.e. butterfly).

WHEN TO USE THE FREESTYLE EXTENSION

If you are taller (6’0”), or have a long reach:If the PCS clips hit the pulleys when your arms are fully extended during alternating arm exercises, attach the freestyle extension. This will “lengthen” the pulley cord, giving you more cord for a full extension or range of motion.

ATTACHING THE FREESTYLE EXTENSION

OK TO USEfreestyle extension with

ALTERNATING ARM / FREESTYLE

DO NOT USEfreestyle extension with

DOUBLE ARM - or any exercise PULLING WITH BOTH ARMS

2.8 - ADJUSTING THE LENGTH OF THE PCS FOR FREESTYLE


PART 3 - TRAINING TIPS

CREATING A PROGRAM TO MEET YOUR GOALS & FITNESS LEVEL

3.1 - Set Goals

3.2 - Choose the right training program

3.3 - Checking Your Progress

3.4 - Adjusting Your Program when Necessary

3.5 - Staying Motivated from Within

3.1 - SET GOALS Take some time to determine what all of your goals are for your Vasa Trainer workouts. These objectives, especially if written down, will guide you in completing each Vasa workout and will help you to gain the full benefits of using the machine. Set goals that are ambitious, but realistic for you. Most people who get injured, burned-out, or discouraged set their goals too high and try to do too much, too soon. Set a long-term goal, several months to a year in advance, as well as a few short term goals to keep you motivated. Your goals may be one or more of the following:

DAILY GOALS FOR EACH DAY’S WORKOUT INCLUDE

• Today’s technique item to work on • Training for general fitness • Training for competition • Today’s conditioning item • Cross-training for other sports • Today’s mental training item • More variety & fun in your exercise • Training to get back in shape • Training to lose some weight

3.2 - CHOOSE THE RIGHT TRAINING PROGRAMYou are unique and your body has unique requirements in terms of what it needs for total fitness and health. There are countless ways to do a complete exercise training program, and there are just as many resources for learning more about how to do them. You can formulate your workout routines from the training sugges-tions in this manual, other Vasa literature, qualified professionals, a local health club, training publications, etc. Regardless, it is essential that you begin your Vasa workouts with a program that meets your needs. Be open to adjusting your program once in a while. Keep your goals nearby, guiding you to success and enjoyment with your Vasa Trainer.

There are three key guidelines you can use to formulate the right program (referred to as F.I.T.)

• Frequency (how many times per week you workout) • Intensity (how hard you workout during exercise) • Time (how many minutes your workout lasts)

38 Trainer Instruction Manual | PART 3 - TRAINING TIPS August 2015

Depending on your needs and goals, you can use these three guidelines to direct your program. For example, if you want to do an endurance workout, you can select a low resistance and do 15 - 25 minutes of swim/pad-dle strokes. If your goal is to gain swim or paddle specific power and strength, then you would do a workout with high resistance and 12 repetitions per set, and 5 - 10 sets per workout.

It is generally accepted by fitness experts that to maintain aerobic fitness, you need to do aerobic exercise for a minimum of 20 minutes, 3 times each week at an intensity that challenges your cardiovascular system (usually above 65% Maximum heart rate). If you choose to do aerobic training with the Vasa, we recommend that you do it 3 to 6 times per week. You may wish to supplement your training in other activities with Vasa workouts each week. For example, if you are a triathlete and you can’t get to a pool during the mid-week due to lack of time or pool availability, use the Vasa Trainer to help you maintain sports-specific fitness. Swim teams with athletes who cannot go in the water due to ear infections or injuries can have these swimmers use the Vasa Trainer right on the pool deck, thereby maintaining fitness and contact with the rest of the team. If you are interested in multi-sport fitness and total body strength and endurance, the Vasa Trainer will help you gain and maintain fantastic fitness.

Strength training is commonly done three times per week. However, many athletes will do strength training 3 - 6 times per week, alternating muscle groups every other day in order to provide proper recovery for each group exercised. The following guidelines will help you decide on the type of program is best for you..

It is most important that you keep motivated and excited about training with Vasa and training in general. Here are some ideas for staying with your training program and enjoying Vasa workouts to the fullest:

• Use a variety of exercises, changing your routine once in a while.

• Set up your Vasa Trainer in a comfortable, well-lit place.

• Use an upbeat music playlist to accompany your routine.

• Train with a friend occasionally.

• Schedule your workouts so they fit easily into your day. It helps to plan ahead and even write your workout time into your weekly planner, thus making a “training appointment” with yourself.

• Refer to the workout programs by Olympic Swimming Coach Richard Shoulberg and Coach John Holohan and the Circuits by Rob Sleamaker presented later in this manual.

3.3 - CHECK YOUR PROGRESSTracking 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 (page 70) can serve as a guide for tracking these components in your training program. You are more likely to be satisfied with your exercise program if you keep an effective log.

39Trainer Instruction Manual | PART 3 - TRAINING TIPSAugust 2015

3.4 - ADJUST YOUR PROGRAM WHEN NECESSARYThe Vasa Trainer is designed for swim-specific training, as well as for general conditioning. In this manual, we’ve outlined workout programs that are specific to various sports. If you are training for a specific sport, it is generally accepted that your training is most effective if it is specific to that sport during the 2-4 months preceding and during that sport season. Swimmers might train using more general strength exercises along with Vasa exercises in the off-season and change their routine to the swim-specific workout program in the pre-season and during the competitive season. It’s a good idea to test yourself occasionally in order to make appropriate adjustments in your workout pro-gram. If you are following the guidelines for strength training with your Vasa, you might be doing each exer-cise for 8 - 12 repetitions. You will want to increase the resistance for a given exercise when 12 repetitions are easy. You would increase the resistance to the point that 8 repetitions would be challenging. Stay at that level until 12 reps are easy, then adjust again.

If you are doing aerobic workouts with your Vasa, you can use heart rate to check your progress. You might do a Vasa workout for 20 minutes at a heart rate of 130 - 150 bpm, all at a given resistance. After a few weeks, you might not be able to get your heart rate level up at that same resistance - thus you would need to increase resis-tance in order to keep the workout intensity at the desired level. Check yourself every 3-4 weeks. If you are not making the improvements that you wish, you may need to change the workout plan.

3.5 - STAY MOTIVATED FROM WITHIN

“Make the most of yourself, for that is all there is of you.” - Ralph Waldo Emerson

Every athlete and coach knows that participation in sports involves a lot of choices. We choose how many hours each week to train and compete, what foods we will eat, what drills we will do to refine technique, and what equipment we’ll use to reach our best performance. One of the most important choices we make on a daily basis is our mind set for our participation in sports. In other words, the mental approach we take into training and racing really comes down to a choice.

We all want to do our best in sports, as in life. What can we do to make our dreams a reality? How can we stay motivated and focused to train and race up to our potential? Here are a few ideas which will help you reach for and achieve your goals:

MAKE THE BEST OUT OF EVERY SITUATION (EVEN IF IT’S A BAD ONE)Every athlete, from beginners to World Champions, can choose to get 100 percent out of themselves in every situation, even if the situation isn’t optimal. It comes down to making a conscious choice that no matter what, you will give it your best. There are two points that are important to consider.

First, it’s likely that you will not complete 100% of the workouts that you plan. Even the Pros know this to be a fact. This is not a perfect world and humans are anything but perfect! Job, family, social, and civic com-mitments often require more time than we project. So, the key is to do as many of your planned workouts as possible and to make the most of each one. If you consistently miss or don’t complete over 15 percent of your workouts, then it’s time to change your plan.


Second, there is always going to be someone who is faster than you (if not now, then sooner or later). There are many variables that contribute to who will win the race on any given day. Keep this in mind, but be ready to give your very best anyway. Prior to each training session or before a race, challenge yourself by listing a few non-outcome goals to concentrate on. For example, concentrate on using a powerful finish with ev-ery stroke during practice. Another non-outcome goal would be to have your pre-race organization (clothes, goggles, food, drinks, registration, etc.) on time and smooth. After the workout or race is over, rate yourself on how well you accomplished these goals. You’ll be a winner, regardless of your place on the results sheet. Remember, it is the sum of all the parts that make up the whole of a successful performance. An athlete’s ability to stay focused “in the moment” and perform each part successfully is what leads to personal triumph.

BE VERY CLEAR ABOUT WHY YOU ARE EXERCISING, TRAINING AND RACINGThere are as many legitimate reasons to train and race as there are people participating. In other words, your reasons for your sports participation are just as important as anyone’s. The trick is knowing what the pay-backs are for you, and you alone. If you’re like me, you’ve got a busy professional, family, social, and civic life. I don’t have aspirations to become an Olympian. That’s probably true for most of us and it’s totally appro-priate. Elite athletes with lofty goals don’t need competition from me, anyway! Your reasons for participation at any level are valid. You don’t need to win your age-group or even be in the top half of the results list to feel just as important as the winner. Remember all of the positive contributions you are making to yourself and those around you through your participation. Excellent health, top level fitness, personal goals and successes ... all these and more are just as important as winning. Once you are clear about the reasons for your sports activities, it will make it significantly easier to complete your training program each day. Ultimately, when the going gets tough, be it because of miserable weather, a flat tire, a busy schedule, or a cramp in your side, you’ll be clear about your reasons for participation and you’ll be able to push through to the finish. Finally, it is important to update your reasons for participation on a regular basis. “Check in” with yourself every few months and make any necessary changes.

USE POSITIVE SELF-TALK AND JUST SAY YESYou choose the level of your achievements by setting the level of your expectations. The words that we speak to ourselves (spoken by that little voice that’s always chattering to us inside our heads) are powerful. The words can be positive or negative and we have a choice about what our inner voice says to us. Do you tell yourself that you’ll never have great technique - or do you speak about getting better technique with every practice? Do you think that you’re too weak or do you pat yourself on the back after every strength session on your Vasa Trainer? Do you find yourself dreading training, thinking about how painful, boring, or miserable it is or do you look forward to every workout with enthusiasm and as an opportunity to express yourself? Most people naturally avoid anything associated with negativity. There is a positive feedback mechanism for the body. Positive thoughts give you energy. Just say YES and notice how you feel.

One way to engage in the positive feedback mechanism is to express your individual limitations in a positive manner. If you planned to do an interval session of 10 x 400 meter freestyle repeats and you only completed 7 before you ran out of time, you have two ways in which you could respond. A negative way to think of the workout would be to say to yourself, “I only did 7 of my 10 intervals”. A positive way to think of the workout would be to say, “I did 7 intervals and 2 were faster than I was doing all of last month”.

Another way to engage the positive feedback mechanism is with affirmations. These are positive statements which you repeat to yourself regularly, thereby embedding the thoughts in your subconscious. Next time you’re feeling a little tired during a workout, try repeating over and over, “I am a swift and powerful athlete.” Of course, you can make up your own affirmations. Be sure they are in present tense. Try it out - you’ll be surprised at the lift you’ll get! “I say YES to life!”

41Trainer Instruction Manual | PART 3 - TRAINING TIPSAugust 2015

AVOID RUTS - KEEP YOUR TRAINING AND RACING FUN, EXCITING, AND FRESHLike a hot new song on the radio which gets tiresome after hearing it 100 times in a month, training the same way all the time will get boring, too. We all have the choice to keep training spicy and full of variety. Here are a few tips on how to keep it fresh:

• Vary the locations of your workouts, even if it means running your favorite loop backwards! • Train with different people occasionally. Pick someone who will challenge you. • Train at different times of the day. • Vary the intensity of your training. Go hard one day, easy the next. • Pick one technique improving drill for every training session, even if the drill only takes 3 minutes. • Look for all the humorous situations happening around you!

Remember, your mind set is as important as your body’s fitness level for determining how much fun, personal satisfaction, and athletic success you have. “If it is to be, it is up to me!”

Olympic Swim Coach Mark Schubert encouraging Olympic Champions Lenny Krayzelburg and Brad Bridgewater


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