The Awesome 7-Pack – Topics

Suspension Training

Rope training has its origins in the ancient Incas in the 15th and 16th centuries.
Modern gymnastics also introduced a form of suspended training.
The gymnastic rings are impressive to watch but require skills far beyond the majority of gym users.
The recent development of suspension training equipment, straps and slings for the fitness market has provided a manageable option for the large majority of interested fitness professionals and their clients.
This short course covers the following:

  • Pushes
  • Pulls
  • Squats
  • Single Legs
  • Core
  • Programme design

Pad Training

In this short course you will cover the basics of how to to integrate padwork into your clients training programmes.
Pad training is considered to be the greatest form of exercise to combat stress.
When done correctly padwork is extremely stimulating both physically and mental.
It builds great rapport and creates interaction between the trainer and client that pushes them to achieve that little bit more.
The key components are:

  • Hand Wrapping
  • Stance
  • Pad selection
  • Punches
  • Holding Hooks and jabs
  • Combinations

Fuelling Physical Activity

In this short course we will be looking at fuels and food that help to optimise energy when participating in such activities.
We can’t ignore the fact that the UK in 2011 Sports Drinks were worth £260 million.
And in the same year in the U.S. Sports Drinks generated $1.6 Billion.
These drinks are hugely valued in Sports Nutrition.
You will also investigate ingredients and determine how they affect us …and whether this is good or potentially negative
Course content:

  • Sports Drinks – Carbs
  • Popular Carb Combos
  • High Fructose Sugars
  • Fructose & Heart Disease
  • Bad Science
  • Carbohydrates and Exercise
  • Fueling Cycling
  • Fat Intake and Exercise

Obesity Myths

This involves a more in-depth look at advanced nutrition.
In this short course you will investigate a number of key issues and why we are seeing such a rapid growth in waistlines and obesity.
Course content:

  • UK/European Obesity Trends
  • US Dietary Trends
  • Obesity vs Calories
  • Dietary Trials
  • Energy Paradox
  • An Individual’s Biology
  • Insulin and Triglyceride Storage
  • Insulin Resistance

Medicine Ball

Medicine Balls can be traced back to ancient times.

The ancient Greeks were using them as far back as 200 AD for therapeutic exercise.

Sports such as boxing have been using the Medicine Ball as a conditioning tool for years.

They can be swung thrown slammed and passed from a range of positions and against various surfaces.

The Medicine Balls can be integrated into a programme to develop muscular endurance.

Coordination core strength and particularly upper bod power.

The equipment is relatively inexpensive easy to transport and extremely versatile.

Medicine Ball training can condition the whole body.

It can train muscles through a full range of movement which is useful for improving posture.

This short course covers the following exercises:

  • Squats
  • Single Leg
  • Bend to extend
  • Push
  • Rotation
  • Partner drills



Kettlebell exercises are recognised for development of muscular strength and power; building soft tissue resilience, improving joint stability and proprioceptors; honing coordination and sequencing of muscle contractions.
An old time strong man named Yuri Vlasov when commenting on kettlebell training is reported to have stated –

“A wonderful exercise …It is hard to find an exercise better suited for developing strength and flexibility simultaneously”

This short course covers the basic techniques and includes:

  • Swing
  • Clean
  • Press
  • Long Cycle
  • High Pull
  • Snatch
  • Turkish Get Up
  • One handed sagittal swing
  • Two handed sagittal swing
  • Double Sagittal Swing
  • Two-handed frontal swing
  • Two-handed outside leg transverse swing
  • One-handed same side figure 8 swing

Powerclub Training

Clubs have a long history.

The Russian Bulava for example is a weapon dating back to the 16th century which was used by the military in combat and in ceremonies.
The main benefits include;

  • Improved strength and power
  • Muscular hypertrophy
  • Improved muscular endurance
  • Enhanced movement function and flexibility
  • Improved sports performance
  • Body composition
  • Cardiovascular fitness

Power Club exercises utilise motion in all three planes allowing the trainer to target all the functional components of human movement in a logical and ordered manner.

Your clients training goals will determine the lever length and weight of club.

This short course will cover:

  • Pushes
  • Pulls
  • Rotations
  • Squats
  • Bends
  • Single legs
  • Programme design