Hi David,
It sounds like you have a model from the early 90âs before the cable pulley system (CPS) was offered. There are a number of strengthening movements that you can perform on the Vasa Trainer using only the web straps. Does your model have the hand paddles and/or grip handles? The grip handles will be more comfortable for strengthening movements and they can also be used for swim strokes by keeping our hands open. Lower the front end (a.k.a. front stanchion) to its lowest level, this way you have minimal resistance, with good form in the beginning. As you need to increase the resistance, either raise the front end and/or attach the stretch cords to the bench undercarriage. Using the web straps will provide a direct line of pull similar to lifting free-weights. The CPS offers a 2:1 mechanical advantage and makes cyclic arm movements possible as in the free-style swim stroke.
When it comes to unraveling the appropriate length of webbing straps, this may take some trial and error. This way you can ensure a full range of motion without bottoming out, and it is as simple as one or two bar wrap-a-rounds. Here are some general push, pull, press movements that you can perform.
Seated Row: Straddle the Vasa Trainer bench and sit upright, facing towards the front end. Hold a handle in each hand with your arms stretched forward. Pull your elbows back as your hands come towards your sides. Pause. Return to the hands forward, arm stretched position.
Chest Press: Straddle the bench, sitting upright facing the lower end of the Vasa Trainer. Grab the handles from behind and hold your hands along side your chest, elbows are bent. Press your hands forward to eye level. Pause. Then return.
Lunges/Single leg squat: Move the Vasa Trainer over to a solid wall about one foot away. You could raise the monorail to highest point for this movement. Layback on the bench with one foot on the wall. For the non-involved leg you could either bend your knee and place the foot on the bench or hang it off the bench end. Be careful that you do not bump your non-involved knee into the wall though. Holding onto the bench and with one foot on the wall, press that foot into the wall as you glide up the monorail. Pause and then return. Complete the number of repetitions for one leg and repeat for the other.
Plyometric Jumps: Same set up as the Lunges/single leg squat, except you will be using both legs. Laying back on the bench and holding onto the sides for support. Press both feet into the wall as if you were jumping. Using enough force to send yourself gliding up towards the top of the monorail.
Biceps Curls A: Straddle the bench and sit upright facing towards the front end. Hold a handle in each hand with our arms stretched forward. Bending from the elbow curling your hands towards your shoulders. Pause. Return to the hands forward, arms stretched position.
Biceps Curl B: Lay on your back on the Vasa Trainer bench with heels towards the front end and your head towards the rear. Holding a handle in each hand with your arms along your sides. Curl your hands towards your shoulders. Pause. Then return.
Triceps Extension: Lay on your stomach on the bench for a long streamlined position. Grabbing a handle for each hand, pull yourself up along the monorail until your arms are parallel to your sides and your elbows are extended with your hands by your hips. Bending only from the elbows (no movement from the shoulders) let your hands come up towards your shoulders. Pause. Then return your hands to the extended elbow position with the hands near your hips.
AB Crunches: Kneeling on the bench, grab hold of the horizontal bar that the web straps are anchored to. Extend your legs back, draw your belly button in towards your spine to maintain a strong core. Pause at the extended position and then tuck your knees (while on the bench) back to the starting position towards your hands.
Freestyle A: For this swimming movement you will be using both arms together. Lying on your stomach on the bench, take a long stream lined position facing towards the front end stanchion. Adjust the web straps to an appropriate length so that the bench carriage does not bottom out. Keeping your elbows (nearly) straight, pull yourself up the monorail, until your hands are just outside your hips. Pause, then return the streamlined position as you glide back down the monorail.
Freestyle B: Lying on your stomach on the bench, take a long streamlined position facing towards the front end stanchion. Using the handles begin to pull yourself up the monorail. Begin to bend the elbows and maintain the high elbow position for the catch. As your torso passes your hand, finish the movement by extending the elbow and finishing with a press. Pause, then return to the streamlined position as you glide back down the monorail.
The above exercises may be can performed in a circuit training style with each exercise being performed back to back with minimal rest. I have provided A and B versions for some movements. Use one or the other based on comfort or use them for variety. As for recommended sets and reps.
Plyometric Jumps: 2-3 sets 15-20 reps/set.
AB Crunches: 2-3 sets 15-25 reps/set.
Biceps Curls: 2-3 sets 10-15 reps/set.
Lunges/Single Leg Squat: 2-3 sets 15-20 reps/set.
Seated Rowing: 2-3 sets 10-15 reps/set.
Chest Press: 2-3 sets 10-15 reps/set.
Triceps Extension: 2-3 sets 10-15 reps/set.
Freestyle: 3-6 sets 15-25 reps/set.
Give these movements a try and have fun with the Vasa Trainer.
All the best,
-Joe