HomeEndurance

Endurance

Paddler's Secret Weapon

Duration: 
30 minutes

This workout is for kayakers, canoeists, paddleboarders, stand-up paddleboarders (SUP), and other water rats. It is designed to develop muscular endurance and power that will translate into more speed, fun and endurance on the water.

More than just an upper-body exercise, powerful, efficient paddling requires tremendous core strength, integrity and balance from head to toe. You literally paddle with your whole body.

As you progress with the workout, look to increase your meters rowed with each interval.

Exercises: 
Row Machine SSL Style
Exercises: 
Elbow Raises
Exercises: 
Chest Pulse
Exercises: 
Row Machine SSL Style
Exercises: 
Low Pulse
Exercises: 
Super Swimmer
Exercises: 
Row Machine SSL Style
Exercises: 
High Pulse
Exercises: 
Sword Pulls
Exercises: 
Knee Circles
Exercises: 
Superman Stretch
Exercises: 
Skipping Rope
Exercises: 
Hip Twist
Exercises: 
Double Leg Squats on Instability Disks
Exercises: 
Pivots on Instability Disks
Procedure: 

The goal is to try and keep moving from start to finish, minimizing rest between exercises. Perform the rowing as all-out intervals 2 minutes in length. Have fun!

Focus: 
Exceptional Core Strength
Required Equipment: 
Exercise Ball
Instability Disks
Jump Rope
Hand Bells
Balancing Poles
Miscellaneous

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

Weekend Focus Endurance Cycle

We put up a pretty heavy duty routine for endurance athletes, and got some great feedback on the fact that people, you know, have jobs. So here's a routine for endurance athletes focused on putting the bulk of the work on the weekends, and using weeknights to incrementally work on specific issues. Consult your physician or physical therapist before undertaking any new workout regimen.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Toe Grabs
    2. Two Foot Toe Raises
    3. Two Leg Lifts
    4. Jump Rope

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

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

SSL vs. "Real Life"

Submitted by Brad G. on Thu, 2009-03-12 11:36

Hi All,

I have an easy time understanding the value of SSL training for sports, having experienced the benefits myself but what about every day? I don't compete professionally and need to be functionally strong and injury-proof off the field as well.

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