TERUS U.T.S Manual

© TERUS PRODUCTS 2012

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TERUS U T S Utility Training

System WWW.TERUSGEAR.COM


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Introduction

The TERUS U.T.S (Utility Training System) is a piece of modular fitness training

equipment. It has been specifically developed and designed to be a comprehensive

and unique fitness training system that is robust and heavy duty enough to provide

many hours of training use. Its manufacture and design has been carefully and

systematically researched to ensure the finished product is of the highest quality and

optimum functionality. The design of the system enables the user to combine several

different modes of training into one single session as well as providing a sports

backpack that can be used for a variety of outdoor pursuits or sports.

If you have already established a regular exercise habit and consider yourself to be a

seasoned exerciser, an athlete or a fitness training professional the TERUS U.T.S

will provide you with a portable, multifunction device that will offer you an effective

exercise choice.


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TERUS U.T.S Utility Training System

Instructions for use

The TERUS U.T.S has several different components that can be utilised

either individually or in conjunction with each other. The main system

comprises of several key pieces;

1) The main outer bag specifically designed with handles that can be used for

static weight training style exercises, functional or plyometric training. The

main bag also has a small internal pocket.

2) The removable inner sand bag.

3) The removable yoke/shoulder strap section that can be used as a

suspension training system; yoke and shoulder straps for the bag when in

rucksack mode or a chest harness for drag/sprint/resistance training.

4) The removable handle set.

Other pieces include the lock strap and four square quick release clips

referred to as ‘maillons’.

Please take some time to study your TERUS U.T.S when initially taken out of

the packing.

On packing the yoke was attached to the main bag by way of the secure

velcro interlocking system and the use of the 4 square maillons. All points

where the yoke meets the main bag are secured by the use of these square

threaded sleeve locking clips and they offer 150kg safe working load with a

breaking load of 750kg. Two are used to secure the yoke at the upper

attachment loops and two are used to secure the shoulder straps at the

bottom attachment loops of the main outer bag. Two stainless steel friction

ladder-lock buckles situated on the shoulder strap sections of the yoke are

used to tension up the webbing system to ensure the load is taken by the

correct sections of the yoke and the upper attachment loops on the main bag.

The velcro is used to keep the yoke pad in the correct position and is not

subjected to any significant load when the bag in actually in place on the back

when in rucksack mode. The two stainless steel sliding cam buckles located

on the end of each yoke arm have a breaking load of 499kg.

Please review the video clip section on the website for a visual

demonstration with commentary on the functions and uses of the system


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Fig. 1 Yoke attachment – not under tension

Fig. 2 Yoke attachment – tensioned

Fig. 1 shows the yoke

section attached to the

main bag with the two

maillons inter-

connecting with the two

upper attachment

loops. Note in this

picture the yoke has not

been tensioned.


section attached to the

main bag with the two

maillons inter-

connecting with the two

upper attachment

loops. Note in this

picture the yoke has

now been fully

tensioned on to the

main bag.


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Fig. 3

The separate inner sandbag is specifically designed to be removed from the

main outer bag when not required. To keep the sand from escaping all the

sewn seams are taped and the sandbag has a roll down top with a triple

intermeshing velcro seal (some extremely fine grains may work their way

through the stitching but this will not usually present a problem). The sand bag

has been designed to be long enough to enable the sand to be dispersed

along the entire length when not in situ within the main bag. This will make the

fitting of the sandbag back into the main bag a relatively simple and quick

process.

You will of course have to provide your own sand, which is easily available

from various building and construction retail outlets. If you use sand obtained

from a beach or other natural feature please ensure you have permission to

do so and ensure the sand is free from small stones or rocks which could

damage the bag.

Please make sure you are conversant with the use of the lock strap and the

associated sliding friction buckle before you use the yoke in the suspension

training mode; it is important that the webbing of the lock strap be threaded

through in the correct way to ensure the sliding cam section of the buckle

works correctly to lock the strap in place.


section attached to one

of the bottom

attachment loops. Note

the orientation of the

maillon so the short

sides of the maillon fit

the 25mm webbing

loops correctly.


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Please also ensure that the threaded sleeve section of the maillon is screwed

fully shut before subjecting the link to load. If the sleeve becomes stuck then a

small spanner or adjustable spanner can be used to free it (although this is an

unlikely occurrence).

The two handles that come with the kit have been designed to be used in

conjunction with the yoke when it is being used in suspension training mode.

In addition the handles have a extendable loop section with can be loosened

off so it can be used as a foot stirrup. This will enable you to use the

suspension training system to perform a variety of exercises in addition to

upper body pulling and pushing exercises.

Accessory pack

If you purchased the accessory pack then this will enable you to optimise the

functional use of the system. The accessory pack contains:

1) The ‘double grip’ single handle and padded protective door cover.

2) Two multi loop utility straps.

3) One additional maillon.

Fig. 4 Accessory pack contents


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1. Rucksack mode

When the shoulder yoke section is correctly fitted to the main bag it can be

used as a sports/utility rucksack. The slim design of the main bag make it

ideal for mountain biking, running or just using as a day sack.

When in rucksack mode the bag can also be used in conjunction with the

removable sandbag to offer specific resistance for running, walking or static

exercises.

Fig. 1 Rucksack view front

Fig. 2 Rucksack view rear


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2. Resistance bag mode

The outer skin of the main bag and the removable sandbag are manufactured

from extremely tough PVC, which has an extremely high resistance to shear

and tearing type loads. The material also has a high level of abrasion

resistance if used on appropriate surfaces. Be careful not use the bag on

concrete or rough brick surfaces as this will abrade the bag and potentially

damage it. Smooth gym floors, matted areas or grass is the most suitable

surface on which to use the bag for throwing exercises. With the yoke

removed and all maillons removed from their connection loops the main outer

bag then can be fitted with the sand bag. The sandbag can be loaded with

sand up to 25kg, which is more than enough weight for an experienced

exerciser to train effectively with.

Fig. 3 Resistance bag mode being used for a Bicep Curl

Suggested sand load amounts;

1) 5kg > 10kg Male/Female New/Novice Exerciser

2) 10kg > 15kg Male/Female Regular Exerciser

3) 15kg > 20kg Male Regular Exerciser/Female Athlete

4) 20kg > 25kg Male Regular Trainer/ Athlete


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Sandbag removal

To remove the sand bag from the main bag attach the bottom sections of the

yoke straps to the correct bottom loops on the main bag and stand on these

with the main bag upright, this will secure the bag to the floor as you pull the

sand bag out. Depending on how much sand you have in the bag this may be

relatively easy or require a bit of effort.

Fig. 4 Sandbag removal


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Sandbag replacement

When fitting the sandbag ensure you have the correct amount of sand in the

bag and then ensure the velcro closure at the top of the bag is secure, do not

roll down the sand bag at this stage. Fitting it into the main bag is as follows:

1) Disperse the sand along the entire length of the sandbag.

2) Lay the outer bag on the floor, ensure the velcro patch is uppermost and

not in contact with the ground.

3) Ensure the inner shroud section of the outer bag is fully extended.

4) Kneel over the main bag and feed the sand bag into the main bag until

approx 1/4 of the length of the sand bag is inside the main bag.

5) Grip the main bag by the inner shroud section and lift the bag up using one

of your lower legs to help stabilize the bag as you lift it vertically.

6) Shake the bag (still being held by the inner shroud section) and the sand

bag should drop into position inside the main bag.

7) Tamp down the main bag so the sand is firmly positioned in the bottom

section of the bag.

8) Roll down the sand bag until it is just inside the main bag (not the inner

shroud section) and secure with the triple lock velcro section.

9) Close the inner shroud and fold it down into the main bag and close the

main flap of the outer bag.

10) The main bag is now ready to use as a resistance bag.

Fig. 5 Sandbag replacement


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3. Suspension training mode

The yoke, when removed from the main bag, can be used in conjunction with

the lock strap and the two handle attachments as an extremely effective and

functional suspension training system. This type of training has become

increasingly popular over the last few years as it offers an effective method of

training due to its versatility, portability and potential training effect.

Fig. 6

To use the suspension training system;

1. Ensure to locate and secure the lock strap to a fixed point that is capable

of taking your weight and subsequent load you will place upon it.

2. Ensure the lock strap is threaded through the sliding cam buckle correctly

and attach one of the maillons.

3. Attach the central loop located at the bottom of the central padded section

of the yoke to the maillon already in position on the lock strap, ensure you

then screw the sleeve of the maillon into a fully closed position.

Fig. 6 Shows the yoke

section detached from

the main bag and with

the two single handles

attached. In this

configuration the yoke

can be used as a

suspension training

system when

suspended from a

suitable fixed point.


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4. Attach each handle to the end of each of the shoulder straps with a maillon

- again ensure each sleeve is screwed fully closed. The length of the two

handle straps can be adjusted using the two sliding cam buckles.

5. Ensure that both handles are level and both sliding cam buckles are fully

engaged before you begin exercising. If you use the foot stirrup feature on the

handles use the double taped section of each stirrup to ensure it is level and

equally positioned. Extra length can be achieved on each of the handles if you

have the two multi looped utility straps.

Fig. 7 Suspension Training mode being used for a chest fly


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The ‘double grip’ handle that comes with the accessory pack can be used as a

single handle for two handed exercises in conjunction with a looped utility

strap and also as a locking mechanism for using the suspension training

system with a door. The padded section (used to prevent damage to the top of

the door) is held in position on the ‘double grip’ with the two elastic lengths:

1. Locate the ‘double grip’ handle piece centrally over the top of the door with

the webbing section(s) hanging down, ensure that the ‘double grip’ handle

piece is placed over the correct side of the door so when load is placed on the

door the door is pulled into door frame, this will ensure the load is placed

evenly around the door frame. If the ‘double grip’ handle piece is placed on

the other side of the door the door lock will then be the focus of maximum

load.

2. When satisfied the ‘double grip’ handle piece is correctly located with the

padded section in place attach the top central loop of the yoke to the loop on

the webbing section of the ‘double grip’ handle piece with a maillon.

3. Ensure the maillon sleeve is screwed completely closed.

4. Ensure the door is strong enough to take the load you will place upon it

when using the suspension training system.

Fig. 8

Fig. 9

Fig. 8 Shows the double

grip and the door pad in situ

above a door – note how the

door will be pulled in to the

frame when load is applied

to the double handle when

used as an anchor point for

suspension training.

Fig. 9 Shows the looped

end of the handle section of

the double grip hanging

down ready to be fitted to the

central loop of the shoulder

yoke section for suspension

training. The door has now

been pulled shut and

secured.


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5. Strike pad mode

If training with a partner the outer bag can also be used as a strike pad. To

enable this function pack the main bag (with the yoke removed) with 2 - 3

pillows, ensure the bag is held securely and tight to the body using the upper

and lower double handles. Alternatively the sandbag can remain in situ, this is

useful if both parties are working out as once the striking phase is finished the

bag holder can then use the bag to exercise, these roles can then be

reversed.

Fig. 10 & 10.1 Strike training using the main bag as a pad

Fig. 10.1


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6. Drag harness mode

The yoke can also be used as a chest harness which can then be used to

attach a line to a suitable object such as a weighted tyre, a specific drag

training sled or a running drag parachute. To enable this function remove the

yoke from the main bag and attach a maillon to each of the loops located

either side of the bottom central loop on the padded section then attach the

two ends of the shoulder straps to the two maillons. Attach the drag line with

another of the maillons to the central loop. Ensure that the all the maillons are

screwed fully closed. Then place the yoke/shoulder straps over the head as if

putting on a jacket and adjust the chest strap into position, the chest strap

needs to be reasonably snug but not overly tight. If you have the accessory

pack then the two multi loop utility straps can be linked together with a maillon

and then used as a drag line. The ‘double grip’ handle attachment can be

used for partner drag training as this can be attached to the end of the drag

line with an additional maillon.

Fig. 11 Drag harness mode – front view

Fig. 11.1 Drag harness mode – rear view


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Fig. 12 & 12.1 Shows the shoulder yoke in drag harness mode in action.

Fig. 12.1


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List of exercises (not exhaustive)

Suspension training system

1) Suspension Pull

2) Suspension Press

3) Single Alt Arm Suspension Pull

4) Chest Fly

5) Reverse Fly

6) Bicep Curl/Reverse Curl

7) Tricep Extension

8) Straight Arm Pullover

9) Single leg squat

10) Single leg power squat

11) Suspension Press Up

12) Reverse Abdominal Curl

13) Angled Squat

14) Angled Power Squat

15) Single Arm Extension/Curl

Resistance bag mode – static exercises

1) Bicep curl/Reverse Curl

2) Tricep extension

3) Push Press

4) Upright Row

5) Extending Upright Row

6) Bent Over Row

7) Single Arm Row

8) Back Squat

9) Forward/Rear Lunge

10) Romanian Dead Lift

11) Straight Arm Forward Raise

12) Single Leg Balance Squat

13) Lying Chest Press

14) Lying Pullover

15) Side Lunge

Resistance bag mode – plyometric/dynamic exercises

1) Jump Squat

2) Suspension Clean Into Front Squat

3) Vertical Power Throw

4) Vertical Power Throw Into Floor Slam

5) Floor Slam

6) Power Push Press

7) Rear Trebuchet

8) Side Trebuchet

9) Forward Power Throw

10) Forward Chest Throw

11) Lunge Walk

12) Kneeling Side Slam

13) Kneeling Rear Throw

14) Kneeling Forward Throw

15) Wall Slam


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Exercising intelligently...

The object of undertaking any exercise regime is essentially to increase your

physical capacity or to increase your health index. The type of exercise you

choose to do will be influenced by what to want to achieve and what type of

exercise you prefer to undertake.

Specificity of exercise is an important consideration if you are an athlete

training for a competition, but if you are exercising to simply ‘get fitter’ then the

type of exercise you can choose to do is more varied. If we focus on the

generalist approach to exercise then experience shows the most effective way

to become fitter is to combine aerobic or cardio-vascular type training with

strength training.

The term ‘Circuit Training’ describes a mode of training that links set exercises

together that must be performed either within a time frame or with a defined

number of repetitions or ‘reps’. Whether working for time or numbers of reps

the object is to perform the exercises quickly with the correct form or

movement; it is this ‘combination’ training that the TERUS U.T.S is geared

around.

Of course the system can be used by anyone wishing to exercise or train and

competitive athletes from different sports will be able to combine or include

aspects of the TERUS U.T.S into their training programs. Their individual

coaches or the athletes themselves will decide on the best program for them.

We will concentrate the generalist exerciser looking to get fitter, perhaps lose

some weight and hopefully develop a regular, healthy exercise habit.

Before you embark on any physical training program it is important for you to

understand that undertaking regular, vigorous exercise has an element of

personal responsibility. If you are unsure as to your health status prior to

exercise it is a wise move to make a visit to your GP to get a check up just to

make sure the onset of effort that you will experience during your sessions is

not going to be detrimental to your health. If you are in any doubt at all you are

advised to go and see your GP.

How hard is hard?

To generate a sustained training effect (a training effect is a positive

prolonged physical change in your body resulting in increased capacity) we

need to ensure that our training sessions are hard enough or intense enough

to be worth our while.


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To help us gauge our intensity we can use a simple 1 to 10 Perceived Rate of

Exertion scale or PRE to help us;

Level 1: No physical effort experienced, breathing rate and heart rate are normal.

Level 2: Very, very light physical effort experienced, breathing and heart rate are still

normal.

Level 3: Very light effort experienced, breathing and heart rate are slightly increased

above normal levels.

Level 4: Light to moderate effort experienced, breathing and heart rate are

moderately increased.

Level 5: Moderate physical effort experienced, breathing and heart rate are

moderately increased. A raise in temperature is experienced with light perspiration.

Prolonged conversation is possible.

Level 6: Moderate to significant physical effort experienced, breathing and heart rate

are significantly increased. A raise in temperature is experienced with light to

moderate perspiration. Conversation is possible with gaps.

Level 7: Significant physical effort experienced, breathing and heart rate are

significantly increased. A raise in temperature is experienced with moderate

perspiration. Prolonged conversation is possible. Conversation is still possible with

gaps.

Level 8: Significant to severe physical effort experienced requiring focused

concentration and willpower to maintain the physical effort, breathing and heart rate

are significantly increased. A raise in temperature is experienced with moderate to

heavy perspiration. Conversation may be possible with single words.

Level 9: Severe physical effort experienced requiring focused concentration and

willpower to maintain the physical effort, breathing and heart rate are significantly

increased and approaching maximum levels. A raise in temperature is experienced

with heavy perspiration. Conversation may still be possible with single words.

Level 10: Extremely severe physical effort experienced requiring focused

concentration and willpower to maintain the physical effort, breathing and heart rate

are significantly increased and both are at maximum levels. A raise in temperature is

experienced with heavy perspiration. Nausea may be experienced along with a lack

of coordination. Coherent conversation is not possible.


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To induce a training effect an individual should try and ensure they maintain a

level between 6 and 8. Levels 9 and 10 should generally be avoided as this

would indicate a maximal training session. The focus should be trying to

ensure your training sessions are still intense but sub maximal. This type of

training (sub maximal) is referred to as ‘overload’ training. This is where you

push the physical systems of your body beyond their normal levels but not to

maximum levels. It is the overarching principle of any physical training

process. Continual maximal training sessions will, in the long run, be

damaging to both physical capacity and general health. A level 9 or 10 should

only be really experienced if an individual is collecting performance data to try

and ascertain what their current performance index is or during an actual

competitive event.

When and how often to train?

Depending on your circumstances this question can take care of itself or

present you with some tricky time management issues. In broad terms your

energy levels are probably going be at their potential best around early/mid

morning, although training in the afternoon or evening may fit in with your

domestic and professional schedule if you are pre fatigued from a days work

the quality of your training session may not be as high as it could be if you

managed to exercise earlier in the day. However some training is much better

than no training so if it has to be later in the day then it has to be.

Frequency of training is a principle in itself along with the principle of overload

we have already mentioned, however a block of training sessions need to be

balanced with a suitable amount of rest and regeneration time, if we take a

standard 7 day week, the amount of sessions you need to do would be

between 3 and 6. Three sessions would be the minimum, enough in terms of

frequency to maintain an average level of fitness. If we pushed it up to 6

sessions this would be an individual who has set themselves a defined target,

perhaps training to lose a significant amount of weight or preparing for a

competition, examples as follows;

Minimum – 3 sessions

Monday; Training session 1

Tuesday; Rest

Wednesday; Rest

Thursday; Training session 2

Friday; Rest

Saturday; Training session 3

Sunday; Rest


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Recommended 1:


Tuesday; Rest

Wednesday; Training session 2

Thursday; Rest

Friday; Training session 3

Saturday; Rest

Sunday; Training session 4

Recommended 2:


Tuesday; Training session 2

Wednesday; Rest



Saturday; Rest

Sunday; Rest

Recommended 3 – seasoned regular exerciser:






Saturday; Rest

Sunday; Rest

Recommended 4 – seasoned regular exerciser/competitor:






Saturday; Training session 6

Sunday; Rest


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Cardio vascular training

The most effective way to maintain or increase fitness levels is to combine

medium to high intensity cardio vascular session with some form of resistance

or strength training. The resistance training with the TERUS U.T.S will take

the form of circuit type session which will need to be combined with a defined

cardio vascular session. The term cardio vascular literally means heart and

veins but for the purposes of fitness training we use this term to define

medium to high intensity exercise, which uses the major muscles of the body

in such as fashion that the cardio respiratory systems of the body (the heart

and lungs) and major muscles of the body are required to work in a systematic

rhythmical way that induces a state of overload. The result of this type of

exercise i.e. the training effect is an increase in the efficiency of the heart and

lungs in their capacity to extract and then transport oxygen around the body. A

reduction in body fat is also usual over a period of time (although this will only

work with a long hard look at what and how you eat) along with a general

increase in the efficiency and tone of the musculature of the body.

Choice of exercise

This is largely due to personal preference and what you as an individual are

comfortable with. Examples would be;

1. Power walking (utilising a treadmill or outside)

2. Jogging (utilising a treadmill or outside)

3. Running (utilising a treadmill or outside)

4. Cycling

5. Static cycling

6. Indoor rowing

7. Indoor cross trainer

8. Swimming

There are of course other forms of cardio vascular exercises but these

represent common type exercise machines found in health clubs.

The system described in this program combines a 20 minute cardio session

with a 15 to 20 minute all over body session utilising the TERUS U.T.S in its

resistance bag and suspension training mode.

The following 3 tables are examples of combining a minute by minute time

frame with a specific level of intensity taken from out Perceived Rate of

Exertion scale as previously mentioned.


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Example 1 - Moderate - your choice of exercise:

Minute 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Intensity 2 3 4 5 6 7 8 5 6 7 8 5 6 7 8 6 7 8 4 3

Example 2 - Medium - your choice of exercise:

Minute 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Intensity 2 3 4 5 6 7 8 5 5 8 8 5 5 8 8 5 5 8 8 3

Example 3 - Hard - your choice of exercise:

Minute 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Intensity 2 3 4 5 8 8 5 8 8 5 8 8 7 8 8 5 8 8 5 3

Please take note: Example 3, if completed properly, is extremely physically

demanding, if you are embarking on a complete lifestyle change that incorporates

the TERUS U.T.S and this is your first foray into regular exercise then example 1 is

designed as a good place to start.

The importance of staying hydrated

Drinking enough fluid is a difficult enough even without the stimulus of exercise,

many of us drink too many high content sugar based drinks, especially carbonated

ones, these are definitely not the best drinks to rehydrate yourself with as the high

sugar content is not a balanced way to get fluid back into your body, water is good

enough for a fluid replacement during your training session or 1 part fruit juice mixed

with 3 parts water is also an inexpensive way to mix up your own sports drink. Even

mild dehydration can lead to a significant drop in your overall well being so as soon

as you have completed your cardio session ensure you take on some fluid. In

general terms a human being needs a minimum of 2 litres of fluid per day, this would

be increased with the onset of physical activity, around a litre extra per hour of

exercise but this requirement can increase markedly if the ambient temperature is

higher than normal – therefore over the duration of your complete session you really

should be aiming to drink a litre of fluid that is non carbonated and low in sugar.

Once the cardio vascular session is complete and you have a short rest and taken

on some fluid you should be ready to move onto the resistance based session of the


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workout, this will be using either the suspension training system or the resistance

bag or perhaps a combination of the two.

Fix your dose...

Exercise 30 second max

rep count Time for 2

circuits

Time for 3

circuits

Suspension Press 1/2 Date/Time Date/Time

Suspension Pull 1/2

Angled Squat 1/2 Date/Time Date/Time

Bicep Curl 1/2

Tricep Extension 1/2 Date/Time Date/Time

Chest Fly 1/2

Reverse Fly 1/2 Date/Time Date/Time

Time to redo your 30

second max! Angled Power Squat 1/2

This is a self adjusting circuit. You perform each of the 8 exercises for 30 seconds

(so you will need a stopwatch, preferably one on your wrist). Try and make sure the

way you perform the exercises is correct. Count how many repetitions (reps) you can

do within the 30 seconds and record this in the first column, then in the ½ column

halve it, so if you manage to do 30 suspension press ups the number in the ½

column will be 15. If you perform an odd number than simply round the ½ number

up i.e. 31 suspension press ups is reduced to 16. Make sure you give yourself

around 45 seconds between each exercise this will give you time to mark and

record. Try and complete all repetitions as quickly as you can whilst maintaining a

strict position. Once you have completed all 8 exercises and recorded all the reps

completed and duly halved them you are ready for the next phase of this workout.

Complete 2 complete rotations of the circuit (16 exercises in total) against a running

clock, the number of reps you perform on each station will be the number recorded in

the ½ column. Try and move quickly and systematically between each exercise.

When completed, mark down the total time and date in the appropriate column.

Complete this process for the next 3 sessions and then move on to completing 3

rotations. When you have completed your 4th circuit performing 3 rotations it’s time to

redo your 30 second maximum effort and re-fix your dose of work. At first you will

note you are able to reduce your time for completing the rotations by a reasonable

margin, as you become fitter and accustomed to the exercise load then your ability to


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reduce your overall time will become tighter and tighter. Eventually you should get to

a stage where you will only be able to shave seconds off your previous times or

maybe none at all. When you reach this stage you should have noted that your

appearance will have changed and you should be looking and feeling a lot fitter.

Here are some other versions of the workout; one is based solely on the resistance

bag and the other is a combination of the suspension training mode and the

resistance bag. The process is exactly the same, just the exercises are different. You

can alternate them from week to week.

Workout 2; Resistance bag - fix your dose



circuits

Time for 3

circuits

Lying Chest Press 1/2 Date/Time Date/Time

Bent Over Row 1/2

Back Squat 1/2 Date/Time Date/Time

Extending Upright Row 1/2

Push Press 1/2 Date/Time Date/Time

Forward Lunge 1/2

Bicep Curl 1/2 Date/Time Date/Time


second max! Tricep Extension 1/2


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Workout 3; Resistance bag (RB) & Suspension Training System (HTR)

combination - fix your dose



circuits

Time for 3

circuits

Lying Chest Press (RB) 1/2 Date/Time Date/Time

Extending Upright Row (RB) 1/2

Back Squat (RB) 1/2 Date/Time Date/Time

Tricep Extension (RB) 1/2

Suspension Pull (HTR) 1/2 Date/Time Date/Time

Angled Power Squat (HTR) 1/2

Chest Fly (HTR) 1/2 Date/Time Date/Time


second max! Bicep Curl (HTR) 1/2

Plyometric, dynamic & functional training

The TERUS U.T.S is also designed to be used for high intensity functional training.

The term ‘functional’ in this sense refers to exercises that replicate normal movement

and are not stylised into a specific format. The exercises can also be designed to

complement an action or defined movement required for a particular sport. In this

mode the resistance bag can be thrown, slammed or used to provide resistance in

an unorthodox way. This type of training is really aimed at conditioned individuals or

athletes from a variety of sports where a high degree of power is required. If you

intend to use the resistance bag for this type of training then you must be prepared

for the required effort and effect this type of training will have on your body, while the

gains in overall strength and power can be significant the intensity this type of

training quickly elicits can be severe. If you have never attempted these types of

exercise before but are determined to have a go then expect to be sore the next day!

The reason why this type of training is so hard is that it essentially loads the muscle

(stretching it out whilst it is under tension) and then requires the muscle to quickly

and forcefully contract, a good example of this is when you jump off a medium

height, a 1 metre box is a good example, and as you land your knees bend and your

leg muscles absorb the force of your landing, they stretch much like a spring.

Normally you would slowly stand up and as you do this the tension within the muscle

is dissipated, but if you jumped, landed, and then jumped forward as far as you could


27

as quickly as you could you would have just performed a plyometric bound. This type

of exercise, jumping or stepping off a box, landing and then bounding forward with a

sequential two foot jump or bound is called a ‘depth jump’ and it is a basic plyometic

type exercise. You can use a weighted load to increase the intensity of the exercise

and the resistance bag mode of the TERUS U.T.S allows you to perform a variety of

lower and upper body plyometric and functional exercises. You can incorporate this

type of training into a weekly round of training but unless you are on a competitive

program you should limit a plyometric session to one session per week or 7 days.

Here is an example TERUS U.T.S resistance bag plyometic workout;

Exercise Sets Repetitions

Jump Squat 3 to 5 10 to 15

Forward Chest Throw 3 to 5 10 to 15

Vertical Power Throw 3 to 5 5 to 10

Floor Slam 3 to 5 5 to 10

Rear Trebuchet 3 5 to 10

This is a basic circuit but already we can see that if we opt for the maximum number

of sets then we have 23 sets of jumping and throwing using the resistance bag as a

the load. The total amount of sets will significantly ramp up the intensity level and

this will result in a hard session.

A note on breathing...

During a cardio vascular training session you should breathe in a normal natural

rhythm. Of course the tempo of your breathing rate will depend on the intensity of

your session. However on lifting a weighted object whether it is the resistance bag or

you own weight whilst using the suspension system you should breathe out on the

effort phase of the movement. Breathe holding during a strenuous movement can be

potentially injurious and should be avoided.


28

Design you own workout

If we were to list all the combinations and permutations we could do just with the

TERUS U.T.S then we would be able to fill a lot of pages. You can of course use the

system as you see fit but in broad terms try and balance out upper body exercises

with lower body exercises and if you are going to perform a standard weight workout

instead of fixing your own dose as earlier described then the total number of

repetitions per set per exercise should really hit a level 7 or 8 on the PRE scale. An

example would be;

TERUS U.T.S basic resistance workout

Exercise Sets Repetitions

Suspension Press (HTR) 3 to 5 10 to 15 (level 7/8 PRE)

Suspension Pull (HTR) 3 to 5 10 to 15 (level 7/8 PRE)

Reverse Curl (HTR) 3 to 5 10 to 15 (level 7/8 PRE)

Reverse fly (HTR) 3 to 5 10 to 15 (level 7/8 PRE)

Angled Power squat (HTR) 3 to 5 10 to 15 (level 7/8 PRE)

Back Squat (RB) 3 to 5 10 to 15 (level 7/8 PRE)

Push Press (RB) 3 to 5 10 to 15 (level 7/8 PRE)

Bicep Curl (RB) 3 to 5 10 to 15 (level 7/8 PRE)

Tricep Extension (RB) 3 to 5 10 to 15 (level 7/8 PRE)

Forward Lunge (RB) 3 to 5 10 to 15 (level 7/8 PRE)

The upper shaded section can be performed within one workout and the lower

shaded section can be performed on a separate workout or elements of the two can

be combined for a combination workout. This may be after a 20 min cardio vascular

session or not. It would be possible to complete the whole thing in one workout but

the intensity of this would be significant as it would take a reasonable amount of

time.


29

In conclusion

The TERUS U.T.S has been specifically designed to be a multipurpose, multi use

piece of exercise equipment. Use this equipment in the way it has been designed to

be used and you will have a portable, multi faceted piece of exercise gear that will

provide you with numerous choices for whatever activity or training you chose to do.

It is our hope here that you incorporate our system in to your exercise routine,

whether it is a new resolve or a regular existing habit the TERUS U.T.S is a great

piece of equipment, it has been designed to be used for focused and serious

physical training and exercise.

For further information please email; [email protected]


30

Appendix Section


31

Please note;

Accurate descriptions of what muscles are mainly worked have been included for

each exercise. It should be noted that the execution of one repetition of one exercise

does not include just one or even several muscles groups, in reality just performing a

standing bicep curl will involve and activate many other muscles other than the ones

that provide the force to move the object being curled. Muscles within the human

form have to act to stabilize and balance the whole body as the exercise is

completed, this is especially true of functional based exercises (the resistance bag

plyometric/dynamic exercises are examples of this) but where relevant the main

muscles utilised to provide force for specific movement have been listed.

The use of the shoulder yoke in its suspension training system mode is an extremely

effective way to exercise but it requires significant muscular strength from the lower

back and abdominal region, if you are unsure as to how you will cope with this type

of exercise or have an existing back injury/complaint you are advised to proceed with

caution.

Some of the more dynamic resistance bag plyometric/dynamic exercises involve a

high degree of coordination and in some cases significant rotational force involving a

load. You must be sure you have to required aptitude, lower back strength and

condition to cope with the intensity of these types of movements.

If you are in any way unsure you are advised not to attempt these exercises.


32

Suspension Training System exercises;

1. Suspension Pull

This exercise mainly works the

muscles of the back (Latissimus

Dorsi), rear part of the shoulder

(Posterior Deltoid), front upper arm

(Bicep) and forearm (Brachioradialis).

Make sure you have the handle

lengths equal.

You can make the exercise harder or

easier by increasing/decreasing the

angle of your body at the start of the

exercise. Make sure you keep your

midsection tight during the action.

2. Suspension Press


muscles of the chest (Pectoral muscle

group), the rear of the upper arm

(Tricep) and the front part of the

shoulder (Anterior Deltoid).


lengths equal.







33

3. Single/Alt Arm Suspension Pull






As it is a single arm exercise the

intensity will be significantly harder

than in the two handed version.






4. Chest Fly





shoulder (Anterior Deltoid). Due to the

extended range of the upper arm

compared to the Suspension Press

the chest muscles will be put under

greater load.


lengths equal. You can make the

exercise harder or easier by

increasing/decreasing the angle of

your body at the start of the exercise.

Make sure you keep your midsection

tight during the action.


34

5. Reverse Fly


muscles of the upper back (Trapezius

and Rhomboid muscle group) and the

rear part of the shoulder (Posterior

Deltoid).


lengths equal.






6. Bicep Curl/Reverse Curl

Depending on the grip taken this

exercise will either primarily work the

front aspect of the upper arm (Bicep

with a palm up grip) or the forearm

(Brachioradialis with a palm down

grip).


lengths equal.







35

7. Tricep Extension


muscles of the upper rear section of

the arm (Tricep).


lengths equal.






8. Straight Arm Pullover


muscles of the upper back (Latissimus

Dorsi and Trapezius muscle groups)

and the shoulder (Deltoid). The

abdominal muscles will be put under

significant load during the execution of

this movement and as such this

exercise if done standing is

particularly difficult, this exercise can

also be done from a kneeling position

which will decrease the intensity.


lengths equal.


36

9. Single Leg Squat


muscles of the upper front aspect of

the leg (Quadriceps muscle group)

and also the muscles of the buttocks

(Gluteal muscle group). Due to the

requirement to balance on one leg and

execute the movement

(proprioception) the muscles of the

lower leg will also be used. Make sure

you locate your free foot into the

stirrup section of the handle securely.

Try to ensure you do not flex the knee

past 90 degrees.

10. Single Leg Power Squat

This exercise uses the same muscles

as in exercise no. 9 in this series but

due to the shallow jump at the end of

the extension phase all the muscles

will be required to work more

intensely. There will be a much higher

load on the muscle of the lower rear

section of the leg/calf muscles due to

the pushing off to execute the shallow

jump.

Make sure you locate your free foot

into the stirrup section of the handle

securely. Try to ensure you do not flex

the knee past 90 degrees and you

spot your landing to ensure stability.


37

11. Suspension Press Up





shoulder (Anterior Deltoid). Ensure

you locate your feet into the stirrup

sections of the handles securely.


lengths equal.



length of the handles/stirrups. Make

sure you keep your midsection tight

during the action.

12. Reverse Abdominal Curl


abdominal muscles (Rectus

Abdominis) and also major muscles of

the hip flexor muscle group

(Iliopsoas). Due to the fixed nature of

the upper body the muscles of the

chest (Pectoral muscle group), the

rear of the upper arm (Tricep) and the

front part of the shoulder (Anterior

Deltoid) will also have to work quite

hard to maintain posture.

Ensure you locate your feet into the

stirrup sections of the handles

securely. Make sure you have the

handle lengths equal.


38

13. Angled Squat





(Gluteal muscle group).

Try to ensure you do not flex the

knees past 90 degrees.


lengths equal.

14. Angled Power Squat





(Gluteal muscle group). Due to the

jump at the end of the extension

phase all the muscles will be required

to work more intensely. There will be a

much higher load on the muscle of the

lower rear section of the leg/calf

muscles due to the pushing off to

execute the jump.


knees past 90 degrees. Make sure

you have the handle lengths equal.


39

15. Single Arm Extension/Curl


muscles of the upper front aspect

of the arm (Bicep), the side of the

shoulder (Lateral Aspect of the

Deltoid), the forearm

(Brachioradialis and Flexi Carpi

Radialis and others) and some

activation of the chest (Pectoral

muscle group) and back muscles

(Latissimus Dorsi, Trapezius and

Rhomboid muscle group). It is an

extremely hard exercise if

executed correctly. This exercise

can also be done from a kneeling

position which will decrease the

intensity. Make sure you have the

handle lengths equal.


40

Resistance bag mode – static exercises;

1. Bicep Curl//Reverse Curl

Depending on the grip taken this

exercise will either primarily work the

front aspect of the upper arm (Bicep

with a palm up grip) or the forearm

(Brachioradialis with a palm down

grip).

Ensure the sand is equally dispersed

along the length of the bag before

exercising.

2. Tricep Extension


muscles of the upper rear section of

the arm (Tricep).



exercising.


41

3. Push Press


muscles of the upper chest (Pectoral

muscle group), the rear of the upper

arm (Tricep) and the front part of the


When pressing a load above the head

a split stance is recommended.



exercising.

4. Upright Row



the arm (Bicep), the forearm

(Brachioradialis), the side of the


Deltoid) and the top area of the

shoulder (Trapezius).



exercising.


42

5. Extending Upright Row



the arm (Bicep), the forearm

(Brachioradialis), the side of the


Deltoid) ,the top area of the shoulder

(Trapezius) and as the arm extends

the muscles on the upper rear aspect

of the arm will come into play (Tricep).



exercising.

6. Bent Over Row






Ensure the lower back is slightly

arched in a concave fashion to

maintain an effective posture during

the exercise. Ensure the sand is

equally dispersed along the length of

the bag before exercising.


43

7. Single Arm Row






Ensure the lower back is slightly

arched in a concave fashion to

maintain an effective posture during

the exercise. Ensure the sand is

equally dispersed along the length of

the bag before exercising.

8. Back Squat







knees past 90 degrees.



exercising.


44

9.1 Forward Lunge







knees past 90 degrees and do not

impact the knee of the trail leg onto

the floor. The hip flexor muscle group

(Iliopsoas) of the trail leg will be

stretched by the lunging action. This

exercise will also elicit a balance

response (proprioception).Ensure the

sand is equally dispersed along the

length of the bag before exercising.

9.2 Rearward Lunge







knees past 90 degrees and do not

impact the knee of the trail leg onto

the floor. The hip flexor muscle group

(Iliopsoas) of the trail leg will be

stretched by the lunging action. This

exercise will also elicit a balance

response (proprioception), possibly

more than in a forward lunge. Ensure

the sand is equally dispersed along

the length of the bag before

exercising.


45

10. Romanian Dead Lift


muscle of the lower back (Erector

Spinae) and the muscle on the rear

upper section of the leg (Hamstring

muscle group). As you execute this

exercise try to maintain a slight

concave posture in the lower back

region and on rising up a slight arch

of the upper back is recommended at

the end of the movement. Ensure the

sand is equally dispersed along the

length of the bag before exercising.

11. Straight Arm Forward Raise

This exercise mainly works the front

part of the shoulder (Anterior Deltoid).

For added difficulty the bag can be

raised until it is above the head.



exercising.


46

12. Single Leg Balance Squat





(Gluteal muscle group).Try to ensure

you do not flex the knee past 90

degrees. Balance on the toe of the

balance leg prior to lowering down; try

to engage the lifting leg fully with

minimal assistance from the balance

leg – this will activate a proprioceptive

response from the lead leg and make

this exercise particularly challenging.



exercising.

13. Lying Chest Press






A lying exercise should ideally always

be executed on a mat.

Try to maintain an effective bridge

posture with no pressure applied to

the back of the head.



exercising.


47

14. Straight Arm Pullover


muscles of the upper back (Latissimus

Dorsi and Trapezius muscle groups)

and the shoulder (Deltoid).

A lying exercise should ideally always

be executed on a mat.



exercising.

15. Side Lunge



the leg (Quadriceps muscle group),

the muscles of the buttocks (Gluteal

muscle group) and also the

abductor/adductor muscles of the

upper leg. Some degree of balance

effort will also be required

(proprioception) which as for

exercises 9.1, 9.2 and 12 in this

series will also make this exercise

challenging.



exercising.


48

Resistance bag mode – plyometric/dynamic exercises;

1. Jump squat

This exercise mainly

works the muscles of the

upper front aspect of the

leg (Quadriceps muscle

group) and also the

muscles of the buttocks


Due to the jump at the

end of the extension

phase all the muscles will

be required to work more

intensely. There will be a

much higher load on the

muscle of the lower rear

section of the leg/calf

muscles due to the

pushing off to execute the

jump.

Try to ensure you do not

flex the knees past 90

degrees.

Ensure the sand is

equally dispersed along

the length of the bag

before exercising.


49

2. Suspension Clean Into

Front Squat

This exercise mainly works

the muscles of the upper

front aspect of the arm

(Bicep), the forearm

(Brachioradialis), the side

of the shoulder (Lateral

Aspect of the Deltoid) and

the top area of the

shoulder (Trapezius). At

the highest point of the pull

phase the bag is flipped

toward the user and caught

on the upper arms then a

full front squat is

immediately executed.

During the squat phase the

main muscles worked will

be the muscles of the

upper front aspect of the

leg (Quadriceps muscle

group) and also the

muscles of the buttocks


Try to ensure you do not

flex the knees past 90

degrees during the squat.

Ensure the sand is equally

dispersed along the length

of the bag before

exercising.


50

3. Vertical Power Throw



front aspect of the arm

(Bicep), the forearm

(Brachioradialis), the front

and side of the shoulder

(Anterior & Lateral Aspect

of the Deltoid) and the top

area of the shoulder

(Trapezius). At the highest

point of the pull phase the

bag is released and thrown

vertically a far as possible,

this action will require

significant input from the

legs and the lower back as

the hips are extended

powerfully to propel the

bag vertically. Make sure

you move backwards to

evade the falling bag.

4. Vertical Power Throw

into Floor Slam

This exercise can be more

complex by

catching/slapping the bag

on its descent and

powerfully slamming it into

the floor, this will require a

high degree of coordination

and input from the body as

a whole unit to slam the

bag into the floor. This will

require the trunk, hips and

knees to flex powerfully.



of the bag before

exercising.


51

5. Floor Slam



back (Latissimus Dorsi and

Trapezius muscle groups),

the upper rear of the arm

(Tricep) and the shoulder

(Deltoid). It will also

activate the muscles of the

abdomen (Rectus

Abdominis) as during the

powerful downward throw

fast forward flexion of the

trunk is required along with

a rapid extension of the

arms to slam the bag into

the floor.



of the bag before

exercising.


52

6. Power Push Press



chest (Pectoral muscle

group), the rear of the

upper arm (Tricep) and the

front part of the shoulder

(Anterior Deltoid).

The action is to press and

then release with

maximum effort to propel

the bag vertically as far a

possible. As the bag is

propelled upwards and

released there will some

activation from the hip

flexors (Iliopsoas), the

Quadriceps and the calf

muscle s (Gastrocnemius).

A split stance is

recommended for this

exercise.



of the bag before

exercising.


53

7. Rear Trebuchet

This exercise will activate

many different muscle

groups, the bag must be

centred between the legs

with the arms fully

extended so the elbow are

approximately level with

the top of the thigh, before

the lift/throw is initiated and

the upper handle array

should separated into two

handles. The lower back

must be fixed and slightly

concave. During the

drive/acceleration phase

the whole body rapidly

extends to provide linear

force, this includes the

muscles of the lower back

(Erector Spinae), the hip

(Iliopsoas), the

Quadriceps, muscles of the

buttocks (Gluteal muscle

group) and the calf

muscles (Gastrocnemius)

as the ankle extends. The

shoulder muscles (Deltoids

and Trapezius) will rapidly

flex and elevate the

shoulders and arms to add

to the acceleration of the

bag. Once the arms come

level with the head the bag

should be released. Be

ready to regain your

balance after the release of

the bag.



of the bag before

exercising.


54

8. Side Trebuchet

As with exercise no.7 in

this series this exercise will

activate many different

muscle groups. The

handles should be

separated and the bag

should be placed on the

side at a slight angle with

the upper portion of the

bag resting against the

lower leg. The lower back

must be fixed and slightly

concave. During the

drive/acceleration phase

the whole body rapidly

extends and twists to

provide rotational force,

this includes the muscles

of the lower back (Erector

Spinae), the sides of the

midsection (External

Obliques),the hip

(Iliopsoas), the

Quadriceps, muscles of the


group) and the calf

muscles (Gastrocnemius)

as the ankle extends. The

shoulder muscles (Deltoids

and Trapezius) will rapidly

flex, elevate and rotate the

shoulders and arms to add

to the acceleration of the

bag. Once the arms come

level with the head the bag

should be released. Be



the bag. Ensure the sand

is equally dispersed along

the length of the bag

before exercising.


55

9. Forward Power Throw


the muscles of the rear of

the upper arm (Tricep), the

muscles of the upper

shoulder (Trapezius) and

the muscles of the

abdomen ((Rectus

Abdominis). The Calf

muscle (Gastrocnemius)

will also activate as the

heels are raised to create

impetus from the lower

section of the leg to propel

the bag forward. The bag

should be gripped by the

upper and lower handles

and the bag should rest

across the top of the

shoulders, the bag is

thrown forward by a

powerful contraction of the

Triceps and the rapid

contraction of the

abdominal muscles. Be



the bag. Ensure the sand is

equally dispersed along the

length of the bag before

exercising.


56

10. Forward Chest Throw

This exercise is similar to

no. 9 in this series with the

exception that the chest

muscles (Pectoral muscle

group) will now provide a

significant amount of force

to propel the bag forward

as well as the Triceps.

Note the use of split stance

for this exercise; this will

enable the quadriceps

muscles of the lead leg to

assist in the action as the

leg extends rapidly and

forcefully during the throw.

Be ready to regain your





exercising.


57

11. Lunge Walk



front aspect of the leg

(Quadriceps muscle group)

and also the muscles of the


group). Try to ensure you

do not flex the knees past

90 degrees and do not

impact the knee of the trail

leg onto the floor. The hip

flexor muscle group

(Iliopsoas) of the trail leg

will be stretched by the

lunging action. This

exercise will also elicit a

balance response

(proprioception). The bag


upper and lower handles

and the bag should rest

across the top of the

shoulders. Try to lunge

forward in a systematic and

balanced manner. You can

either traverse forward for

repetitions or distance.



of the bag before

exercising.


58

12. Kneeling Side Slam


the muscles of the

shoulder (Deltoid), the front

aspect of the upper arm

(Bicep), the upper shoulder

and upper back

(Trapezius), upper section

of the chest (Upper

Pectorals), the rear of the

upper arm (Tricep), the


(Erector Spinae), the sides

of the midsection (External

Obliques) and the muscles

abdomen (Rectus

Abdominis). It is an

extremely challenging

exercise if done correctly.

The bag should be gripped

by the end handles and

placed along the upper

thigh on the mat; the bag is

lifted up in an arcing

dynamic fashion and then

slammed with force into the

mat on the opposite side.

Due to the kneeling

position there is no

assistance from the legs –

this will increase the

intensity across the upper

body. This exercise will

also elicit a balance

response (proprioception).

A kneeling exercise should

ideally always be executed

on a mat.



of the bag before

exercising.


59

13. Kneeling Rear Throw


the front part of the

shoulder (Anterior Deltoid),

there will; also be some

activation of the side of the

shoulder (Lateral Deltoid),

the front aspect of the

upper arm (Bicep), the

upper shoulder and upper

back (Trapezius), the


(Erector Spinae) and the

forearm (Brachioradialis).

Due to the kneeling

position there is very little

assistance from the legs

although the hip flexors will

slightly extend the hip to

assist – this will increase

the intensity across the

upper body. The bag


end handles and placed

lengthways across the

thighs. As the arms come

level with the ear the bag

should be released.



on a mat.



of the bag before

exercising.


60

14. Kneeling Front Throw

As with exercise no.9 in

this series this exercise

mainly works the muscles

of the rear of the upper arm

(Tricep), the muscles of the

upper shoulder (Trapezius)

and the muscles of the

abdomen ((Rectus

Abdominis). Due to the

kneeling position there is

no assistance from the legs

– this will increase the

intensity across the upper

body. The bag should be

gripped by the upper and

lower handles and the bag

should rest across the top

of the shoulders, the bag is

thrown forward by a



contraction of the

abdominal muscles.



on a mat.



of the bag before

exercising.


61

15. Wall Slam

This exercise is virtually

identical to exercise no.9 in

this series – note the use

of a split stance – this will

engage the quadriceps of

the lead leg to assist in

throwing the bag forward.


the muscles of the rear of

the upper arm (Tricep), the

muscles of the upper

shoulder (Trapezius) and

the muscles of the

abdomen ((Rectus

Abdominis).

The Calf muscle

(Gastrocnemius) will also

activate as the heels are

raised to create impetus

from the lower section of

the leg to propel the bag

forward. The bag should be

gripped by the upper and

lower handles and the bag

should rest across the top

of the shoulders, the bag is

thrown forward by a



contraction of the

abdominal muscles. Be






exercising.


62

Fix Your Dose;


rep count Time for 2 circuits Time for 3 circuits

1

1/2 Date/Time Date/Time

2

1/2

3


4

1/2

5


6

1/2

7


Time to redo your 30 second

max!

8

1/2

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TERUS U.T.S Manual