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Absolute Strength

Kill Converter

This routine is designed to improve the lateral movement and hitting velocity (as well as overall balance, quickness, jumping ability and athleticism) of a volleyball player.

This is a full routine for the serious volleyball athlete that wants to get better and has the time and energy to make it happen. If you're looking for a lighter routine, try the Kill Converter Lite.

See you at the Olympics!

Please note that this routine does not explicitly incorporate cardio work. In addition to your workout every day, you should get in at least 30 minutes of cardio. You can do this any way you like, our preferred methods are our Jump Rope Workout and with the Rowing Machine, but you can also run, bike, swim etc.

Finally, if you have access to a pool then we strongly recommend incorporating the AquaKinetic training into your routine. The recommended way to supplement with this workout is to add the AquaKinetic Legs on Tuesday and Saturday, and add the AquaKinetic Arms on Thursday. You can replace the cardio work you would otherwise be doing with this aquatic work.

Focus: 
Absolute Strength
Exceptional Core Strength
Grace
Quickness
Speed Strength
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  1. Ballistic Ball Workout
  2. Simply Stronger Legs
  1. Foundational Footwork
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    5. Gridiron Giant

    A routine designed to improve performance on the football field for all players, regardless of position. Improve your foot strength and proprioception, perhaps the most important aspect of this routine for any would be pro-bowler. Improve your strength and dramatically improve your conditioning.

    Focus: 
    Absolute Strength
    Explosive Strength
    Quickness
    Starting Strength
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
      1. Row Machine SSL Style
      2. Hand Putty
      3. Foundational Footwork
      4. Ballistic Ba

    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
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