Frequently Asked Questions
If you have a question that isn't answered here try the glossary or the forums
- Where's a good place to do my workout?
- What if I don't have all of the recommended equipment?
- Can I skip the challenging exercises?
- Do I have to do 3 sets of ten 10 reps of each exercise?
- How many days a week should I do the SSL workout?
- Will this replace my weight training?
- How long will a normal workout last?
- How long should I rest between exercises?
- Should I workout if I'm feeling fatigued?
- What's the proper form when doing squats on the discs?
- How does conventional weight training destroy your athleticism?
- What are plyometrics?
- What is the one thing that makes a great athlete?
- I want to be a faster pitcher, what should I work on, my arms or back muscles?
- I'm not a big fan of running, what are other good cardio exercises?
- I keep seeing the term 'proprioception.' What does it mean?
- When you talk about your core, do you mean abs?
- Why is training the nervous system such a big deal?
- Why do you train in your bare feet?
- What are micromuscles?
- What is Rate of Force Production?
- What are some healthy proteins you suggest eating?
- How do I upload a video?
Where's a good place to do my workout?
Any place that has space is fine. You can workout in your living room, just be sure to push any furniture out. In the beginning you'll want to work out on carpet. The thicker the carpet is, the easier the workout will be. As you begin to improve try moving to a thinner carpet or invest in some type of rubber flooring.
You may also want to workout in front of a mirror so that you can check your form. It's always better if you do the workout with a friend. Not only will you have motivation, but you'll also have someone to check your form. If you're using the DVD, make sure you're in front of a TV or bring portable DVD player with you to where you are working out.
What if I don't have all of the recommended equipment?
When I first started the program I used a painters pole and a mop for balance during the footwork exercises. If you're very careful, you can make your own slantboard with bricks, and plywood. Lay a thick piece of plywood across a few bricks. This is not ideal, but it may serve in a pinch.
If you don't have Training Bells you can do the exercises without them, but you will be missing the reversing element and the element of resistance.
Can I skip the challenging exercises?
Of course, but it's not recommended. Skipping around and certain exercises are not in your best interest. The program is challenging, but it has been designed to awaken all of the muscles in your body in the proper order.
Do I have to do 3 sets of ten 10 reps of each exercise?
One of the great things about the SSL workout is that you only do each exercise once. You do each exercise once until you lose form. Somedays you may do 7 Side Lifts on your left side and 9 on your right side. You now know that your left side needs more work. To make the workout more challenging you can do each exercise faster and adjust the width of your feet. Moving them closer together makes keeping your balance more challenging.
How many days a week should I do the SSL workout?
Start by doing the workout 3 days a week. Add an additional day per week once you feel comfortable. You don't want to exceed doing the workout 6 days per week.
Will this replace my weight training?
Yes! Conventional weight training does not build athleticism, it destroys your athleticsm. Some of you may be on sports team that demand that you participate in a weight training program. This is too bad, but you need to do the Footwork and Ball Work program in addition to weight training. It will help keep your nervous system trained and your musculoskeletal system balanced.
How long will a normal workout last?
That's tough to say. Your first few workouts are going to take time because everything is so new. Once you get the hang of it, you can probably get through the Footwork and Ball Work in 45 minutes.
There are some days when you're pressed for time. On those days do each exercise, just do fewer reps. It's better to get an abrieveated workout instead of no workout.
How long should I rest between exercises?
Rest between 30 - 60 seconds between exercises.
Should I workout if I'm feeling fatigued?
It's important to listen to your body. If your feeling fatigued then you should listen your body, it's telling you that it needs a break.
What's the proper form when doing squats on the discs?
When doing your squat, do not go below 90 degrees. Keep your back arched and your chest out. NEVER put your weight on your heels, focus on keeping it on the balls of your feet. Athletic movements are on the balls of your feet so let's train them properly.
How does conventional weight training destroy your athleticism?
There are many reasons. Here are a few:
- When your lifting conventional weights the blood flow to the muscle stops, blood pressure rises, and less blood flows back to the heart. It could be dangerous if you have heart problems.
- Laceration of the muscle tissue and nerve ending damage decreases the speed of muscular response. This is the exact opposite of what you are trying to achieve in sports!
- Because of the focus on max loading the joint angle can't support this maximum weight. This is leading to tears in labrums and ACLs. Meanwhile the joints are failing.
What are plyometrics?
Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport.
What is the one thing that makes a great athlete?
The greatest athlete is the person who can make the concentric from the eccentric to the concentric.
I want to be a faster pitcher, what should I work on, my arms or back muscles?
Start with your feet, yes your feet. Baseball players need rotational power which generates from your feet.
I'm not a big fan of running, what are other good cardio exercises?
The rowing machine is a fantastic, low impact, full body workout.
I keep seeing the term 'proprioception.' What does it mean?
Proprioception is having body awareness in time and space.
When you talk about your core, do you mean abs?
Your core includes your upper and lower abs, oblique muscles and the muscles in your back.
Why is training the nervous system such a big deal?
The nervous system controls the muscular system and the entire musculoskeletal system is controlled by the motor abilities of the body. The nerves are what fire through the body. The faster they travel, the faster the muscle stretches and fires. The slower it travels, the slower it stretches and fires.
Think about it this way: You wouldn't buy a computer without microchips and you wouldn't buy a car without an engine and expect either to operate very well.
Why do you train in your bare feet?
Your feet are essential in maintaining good balance. One of the key elements in many sports such as football and baseball is rotational power. That starts with the feet. Your feet are also one of your best shock absorbers. If your feet are weak then your body is build on a flimsy foundation. Think of a building for a moment, if you try to build a building on loose dirt the house will not stand.
What are micromuscles?
Microcmuscles are the small muscles that run along your spine. You have more than one hundred micromuscles.
What is Rate of Force Production?
Muscles need to contract in order to produce force. The Rate of Force Production is how quickly your muscle contracts.
What are some healthy proteins you suggest eating?
Remember you are what you eat, so try to consume organic eggs, peanut butter, grass fed cows, organic chickens and almonds.
How do I upload a video?
As an Elite Member, you have the ability to share videos with the community. In a Forum Topic, Comment or Exercise, simply expand the "media" section and select the video file to upload. On comments and forum topics you also have the option to embed a YouTube video, also under the "Media" section.
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