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Powerful
Periodized Strength Training Basics For
Volleyball
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by: Lynn
VanDyke
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Copyright
2005 strength-training-woman.com
Strength training dominates most athletes' fitness
and conditioning programs through out the year. In
particular, volleyball players are well-known to
have one of the highest levels of strength
training dedication. These elite athletes realize
the benefits of a proper periodized strength
training program.
Volleyball pushes players to the extreme. Each
athlete is expected to excel in explosive
movements, vertical jumps, power hitting and
intense serves. The position rotation in
volleyball signifies the definite need for
comprehensive players. Being a great blocker is a
huge plus, but volleyball thrives off of
all-around spectacular athletes. Strength training
is a massive component to any elite athlete.
Strength training for volleyball requires the
knowledge of periodization. Periodization means
changing one or more variables within your
strength training program on a regular and
consistent basis. These variables can include the
exercise, the frequency of lifting, the intensity
of lifting, or the method of lifting.
Volleyball players, as well as most other
athletes, work on a yearly periodization schedule.
They break their year down into 4 distinct
segments or cycles. Each new segment means they
should change their strength training program to
match that cycle's goals.
The four segments can be broken down into the
off-season, the pre-season, the in-season, and the
post-season. Each season has unique goals and a
unique strength training program. Athletes allow
time for resting, building strength and building
sport specific functions before the start of the
official game season.
The off-season's goal is to build power and
strength. The off-season utilizes power exercises
and higher weights to increase muscle size and
strength. Typically, the strength training program
is most intense during the off-season. Athletes
invest a lot of time to their basic fitness
foundation.
The pre-season focuses on actual sport specific
functions. Squatting, jumping, lateral stepping,
hitting and spiking are all common volleyball
movements. The pre-season volleyball strength
training routine is less intense than the
off-season. The goal is to maintain that strength
and power, but to perfect sport specific
movements. Most of the routine is dedicated to
mock volleyball games and drills.
The in-season purely focuses on maintaining the
off and pre-season's goals. The off-season built
power and the pre-season put that power to use.
Athletes enjoy the fruits of their labor during
the in-season. The spike that flies past the
opponent's head and drills into the floor is proof
that strength training for volleyball works.
The post-season's goals are about relaxation and
repair. This is a time of year that includes low
intensity workouts. The goal is to allow the body
to heal after grueling months of high intensity
workouts. These few weeks of rest and low
intensity strength training and cardio bring the
entire training year to a close. The post-season
delivers a skilled and healed athlete to begin the
off-season strength and power building again.
Off-season ~ Pre-season ~ In-season ~ Post-season
~ Repeat
Regardless of the season, a few things remain
constant. Volleyball players should always perform
one or more exercises for each muscle group. Each
exercise should be performed through a full ROM
(range of motion), and each strength training
routine should steer towards sport specific
movements.
Strength training for volleyball players is an
essential and organic component of their fitness
and conditioning program. Strength training
delivers the edge that all athletes need to
succeed. Periodization is necessary in all
strength training programs. Volleyball and other
sports have taught us the importance of a proper
fitness routine based on specific goals.
About the author:
Lynn VanDyke is the proud owner of the net's
leading fitness and strength training site. Learn
more about volleyball and strength training by
visiting http://strength-training-woman.com/strength-training-for-volleyball.html
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