HomeBody Awareness

Body Awareness

They will Call you Pele'

Duration: 
45 minutes

Pele was famous for his ability to attack the ball and defenders alike. Not many know this, but he's probably one of my favorite athletes. Watching a video of him inspired this workout. Laterally, he was unstoppable, and his body control was amazing. As a soccer player the hips core and feet are your weapons, the greater the control of your limbs you possess the better. Your spine is a big part of that after this they will "Call you Pele", my friend. This is my first soccer workout, hope you enjoy it! Goal!!!

Exercises: 
Slant Board 101
Exercises: 
Single Leg Reverse Squats on Instability Disks
Exercises: 
Pipe Walk
Exercises: 
Double Arm Circles
Exercises: 
Skipping Rope
Exercises: 
Hip Adduction / Abduction
Exercises: 
Bridge Pops
Exercises: 
The Wall Dribble
Procedure: 

On the slantboard have someone toss a soccer ball at your feet and kick it back to them. Do this with your foot, in every position, on each side of your body.

Focus: 
Balance
Body Awareness
Coordination
Quickness
Reactive Strength and Ability
Required Equipment: 
Exercise Ball
Slantboard
Instability Disks
Pipes
Jump Rope
Hand Bells
Balancing Poles

One More Round to the Title

If you a fight fan, you've heard a corner man encourage a fighter by saying, "One more round to the title." The exercises in this routine are designed to improve your stamina so that you have plenty of gas left in the tank in the championship rounds.

Focus: 
Body Awareness
Exceptional Core Strength
Neuromuscular Control
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Hand Putty
    2. Foundational Footwork
    3. Ballistic Ball Workout

De Arte Suave

This is my my routine when I'm not training for a specific fight. When I'm not fighting I like to focus all my efforts towards Brazilian jiu jitsu. BJJ is my first love and one of my biggest passions. It is an art that demands so much more than absolute strength: functional strength, timing, rhythm, and so much more. Your flexibility and coordination are your tools, do not mistake jiu jitsu for simply technique and flexibility. Your athleticism is your tool…too many jiu jitsu players only focus on strength training and technique not on what moves and what controls them. That needs to change if jiu jitsu is to evolve. Understand this is the De Arte Suave, "the gentle art", the art of timing, the art of coordination, the art of the feet, the art of the hips. Training all of these is necessary to excel and become a champion.

Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Exceptional Core Strength
Rhythm and Timing

Day 1

Military Maneuvers

The brave men and women in the armed services have an incredibly challenging job of protecting our country. They do an amazing job. This workout routine is designed to give their bodies a workout that will increase their mental acuity and physical strength. This is an all-out routine that will challenge you. Try to complete the two-week cycle and assess your reaction. Don't start any workout routine without consulting your doctor of physical therapist.

Focus: 
Balance
Body Awareness
Exceptional Core Strength
Neuromuscular Control
Rhythm and Timing
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Hand Putty
    2. Foundational Footwork
    3. Ballistic Ball Workout

Two Week Endurance Cycle

The training and preparation is essential in any part of life. Endurance training is no different. The following two weeks training cycle (which you repeat every two weeks), along with proper nutrition can help you become a more efficient endurance runner.

Focus: 
Body Awareness
Exceptional Core Strength
Neuromuscular Control
Reactive Strength and Ability
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Foundational Footwork
    2. Ballistic Ball Workout
    3. 1 Mile Repeats x 3

When you are doing the mile repeats, these are done

Controlling and Maintaining (the art of stamina and flexibility)

Duration: 
1 hour 10 minutes

In juijitsu, control is the ability of maintaining, as maintaining is the action of control in juijitsu. The athletic attributes that contribute to the aspect of control in jiujitsu isn't really strength but technique a good aerobic and anaerobic base. Great flexibility, body and spatial awareness. many positions of controls and guards take much stamina and dynamic flexibility also in situations such as long drawn out stalls such as trying to pull of a tough submission from the bottom. It takes great flexibility, stamina, body control and spatial awareness (proprioception)to control your opponent and maintain position.

Exercises: 
Row Machine SSL Style
Exercises: 
Upper Body Band Stretching
Exercises: 
Superman Stretch
Exercises: 
Supraspinatus
Exercises: 
Extended Push Ups
Exercises: 
The Bridge
Exercises: 
Bridge Beaters
Exercises: 
Leg Band Stretches
Exercises: 
Side Kicks
Exercises: 
1 Mile Repeats x 3
Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Explosive Strength
Reactive Strength and Ability
Required Equipment: 
Exercise Ball
Stretch Band
Hand Bells
Miscellaneous

Functional Strength on the Bottom

Duration: 
45 minutes

In jiujitsu and wrestling think about how many times that your body is applying even force. What I mean by this is that in jiujitsu while one arm is applying force the other is blocking a hip or cupping a bicep, etc. Strength and force are applied in different and unorthodox position especially on the bottom applying proper force is a matter of functionality timing and rhythm. Less than absolute strength it is patience and stamina that win the day in grappling.

Editors Note: The opening video is an excerpt from Arte Suave: Jiu Jitsu Life, an amazing grappling documentary. It features BJJ phenom Andre Galvao. We weren't able to find a link to the owners of the video so it's published without permission, but if you own it please let us know and we'll put attribution up immediately. -gh

You are missing some Flash content that should appear here! Perhaps your browser cannot display it, or maybe it did not initialize correctly.

Exercises: 
Row Machine SSL Style
Exercises: 
Sword Pulls
Exercises: 
Crossover Flys
Exercises: 
Hip Twist
Exercises: 
Heavy Rope
Exercises: 
Side Lifts
Exercises: 
Super Swimmer
Exercises: 
Leg Swings
Exercises: 
Row Machine SSL Style
Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Exceptional Core Strength
Required Equipment: 
Exercise Ball
Hand Bells
Miscellaneous
Video Output: 

You are missing some Flash content that should appear here! Perhaps your browser cannot display it, or maybe it did not initialize correctly.

Kids Balance and Basic Movement Program

A schedule developed to build an athletic foundation in kids so they can excel in sports. A great starting point for any young athlete.

Focus: 
Balance
Body Awareness
Coordination
Neuromuscular Control
Rhythm and Timing
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  1. Jump Rope
  2. Ballistic Ball Workout

Rest

1, 2, 3, Lift!

Duration: 
35 minutes
WoW Date: 
2009-11-24

This is a FREE Workout of the Week for all of our members to enjoy. Sign up for an sign up for the Elite Membership to get access to every single piece of content we have in our library. Sign up today!

Many professions such as construction, furniture moving, nursing, and plumbing require a great deal of physical strength. You cannot afford to be slowed down by aches and pains. If you are suffering through aches and pains, want to help protect your body from injury or are looking to strengthen your muscles so that you have more energy at the end of the day, then this week's W.O.W. is for you! Grab a friend and have fun!

Sport Science Lab offers a complete methodology for getting fitter, stronger, and increasing athleticism. It's a low- to no-impact system, and will dramatically reduce risk of injury and shorten rehabilitation times. SSL's methodology works from elite-level professional athletes like Troy Polamalu and Tyson Chandler to everyday people just looking to feel better...and everyone in between. Achieve what you never thought possible, starting today! Order from our store, or sign up for the Elite Membership which grants you access to our complete video library, exclusive content including a W.O.W. every week, and access to the Elite forums, plus more!

Don't forget to call in any questions about this W.O.W. to (760) 542-8775, or send us an email, to be answered on our Labcast.

Exercises: 
Row Machine SSL Style
Exercises: 
Slant Board 101
Exercises: 
Hand Putty
Exercises: 
Forearm Set
Exercises: 
Superman Stretch
Exercises: 
Five Minute Abs
Exercises: 
Swimmer
Procedure: 
  • Increasing the strength in your low abs will help take pressure of the spine
  • Increase your time on the row machine after a week. 10-15 minutes a day on the row machine will help build your endurance
  • If you're not seeing much improvement go over the videos with a friend, and have them examine your form. You may be missing a key element
Pre-Assessment: 

Start with five minutes on the rowing machine. Rowing is a full body workout that will get blood flowing to all of the muscles in your body. Next, complete the exercise with the slant board. This will help strengthen the muscles in your feet, which leads to better balance and posture. Take note of how long you can squeeze the hand putty before your hand gets fatigued. Which hand is stronger? Record how quickly you can roll up the weight when you are working your forearms. How long can you hold your position when you are doing the Super Man Stretch? How many times, and how many reps did you do during your Five Minute Abs? How fast are you moving during the swimmer?

Post-Assessment: 

Run through all of the exercises one more time. You should feel a significant difference in your hand and forearm strength. How much longer can you squeeze the putty and roll the weight? You should be able to hold your position the Super Man Stretch longer. You should find that you are able to complete your Five Minute Ab session with fewer breaks, as well as completing more reps. You should be doing The Swimmer exercise faster and with better form.

Focus: 
Absolute Strength
Balance
Body Awareness
Exceptional Core Strength
Playlist: 
Rowing|/files/ssl/imagecache/exercise_with_caption/files/ssl/images/exercises/Garth_Hansen/concept-2-indoor-rowing-machine.jpg
Slant Board 101|files/ssl/video/output/slantboard-101_0_1286.flv
Hand Putty|/files/ssl/imagecache/exercise_with_caption/files/ssl/images/exercise/teaser/Garth_Hansen/handputty.png
Forearm Set|files/ssl/video/output/forearmset_1289.flv
Super Man Stretch|files/ssl/video/output/superman_stretch_1515.flv
Five Minute Abs|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Swimmer|files/ssl/video/output/swimmer_0_1198.flv
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Required Equipment: 
Exercise Ball
Slantboard
Pool
Hand Bells
Miscellaneous
Syndicate content

Newsletter Signup