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.
The ability to run is more than just genetics. While it's true that genetics play a large role, it's not the only role. Knowing how to run can enhance your athleticism and keep your body healthy. Foundational Running Mechanics uses plyometrics to teach you the proper way to run. In this program we focus on foot strength and flexibility as much as anything else because your feet generate so much power. You will learn to use your arms and legs together in order to maximize your speed. Once you know the proper way to run, you can maximize your athletic talents.
Place barriers 4 feet apart. When you first start you want to go slow so that you get the correct movement pattern and technique. You may have to do this a few times the first session. Then work on speed over the next few sessions. Once again, you may have to do each exercise a few times. Once you have mastered speed and technique you only need to do each exercise once, (unless you trip or feel you need to do it again). Editor's Note: Barriers will be available soon from our store. If you don't have any kind of physical barrier, you can still benefit from this workout by jumping over lines of tape, or some other marker.
While previous WOWs have focused on punching power, this one takes on a more difficult task, training up KO power. Punching power, and KO power, comes from rotational speed. Training the spine, core, hips, feet, shoulder flexibility and hamstrings will increase rotational power, explosive ability, and explosive strength. So guys let's finish fights...don't trust the judges. You saw what happened to BJ and Shogun!
Try and to explode through the entire workout. Go as hard as you can while maintaining proper form. This workout is extremely challenging and a bit long so take a short break before attempting the bell raises. Place the balls of your feet on a wall or a door behind you when performing keep your legs together, tighten up your glute and core, and keep your spine aligned.
Pre-Assessment:
Have a partner measure your punching power and speed on the pads. If you can, film the test so you can compare it later.
Post-Assessment:
After two weeks, reassess your punching power and speed with the same partner. You should see, feel and hear a difference in pace and power.
An athlete's strength comes from their ability to put their muscles on stretch and fire it quickly. The best athletes are the ones who make their muscles convert from the eccentric to concentric the fastest. This flexibility workout will help your muscles achieve maximal flexibility, giving them the ability to fire as quickly as possible.
This workout's main focus is for a hockey player. The most important thing is that hockey players have strong feet and ankles. Since they are mostly supported by stiff boots it is important to have strength in the ankle to maximize force production and balance for the athlete. This workout also is designed to maximize the speed of the hips and the strength of the obliques to maximize the speed on the shot. Hockey is a physical sport where balance and reactions are key! This workout will focus on building a strong foundation to prevent getting knocked around in the corners. This workout will also work on the muscles of the hips and glutes to maximize force production and relaxation while while maximizing the skating stride.
