Volleyball Strength Training
An athlete
is able to increase volleyball strength to certain extend with own body
weight training - for example with various plyometrics
exercises
(jumps, hops..).
To get to the
next level, athlete needs to start adding extra weights
into the training. It doesn't necessarily mean traditional
weight
lifting - very light weighted training can be done with medicine ball
exercises and kettlebell training.
Increasing
volleyball strength by weight training - conditioning by weights is
necessary and absolutely appropriate training method also for
junior and female volleyball athletes.
Why weight
training?
- With
body weight exercises only, some day an athlete will run into
a wall and is not able to develop anymore.
- Strength training by weights
doesn’t take very much time: 30-60 minutes three times a week
makes a difference.
- There
is several different ways to train volleyball strength: for example
kettle
ball training or medicine ball training in addition to traditional
weight
lifting.
- Weight
training is absolutely suitable for girls’ or women’s
training also, it is not for males only. We play the same sport and
female
muscles work just like male muscles!! (strength + explosiveness =
higher
vertical and increased speed)
- Squats,
step ups, hang cleans, snatches are GREAT ways to
increase the vertical: those movements work out the whole muscle chain
(legs, core..). They
include
a powerful hip extension and develop important core strength.
If you got
more interested in volleyball weight training, introduce
yourself to the basics of strength training at the following link. You
find the basics of medicine
ball training, plyometrics, etc.
Workout
for Volleyball
Volleyball
Strength Training
for Junior Athletes
Weight
training can be introduced to 15-16 year
olds, both males and females. However,
weight training at those younger ages needs to be done with lower loads
and
intensities.
At
younger ages athletes should only
use medicine
ball and kettle bell training - or traditional weight lifting
with lower
loads.
Example
about traditional weight lifting with lower loads:
- 0 –
30% of 1 RM, (1 RM=the maximum weight you can lift)
- just
learning the techniques first with no weights at all and gradually
increasing the loads.
Example
about traditional weight lifting with heavier loads
Only
for very
experienced athletes!:
17-18
year old athlete could be
ready for
traditional weight lifting with higher close to the maximum weights (85
– 100%
of 1RM), if the
techniques have learned and an athlete has minimum of 3
month
extensive strength training behind
(with
70-85% of 1 RM).
The process
in nutshell:
- An athlete starts with no weights by
learning techniques. And adds weights little by little over time up to 30%
- to learn the techniques perfectly.
- Until techniques are learned (it can take months),
an athlete can move into the higher 70-85% loads.
- After minimum of 3 month extensive training with
those, athlete could be ready
to lift with the highest 85-100% loads. (Only for very experienced
athletes whose strength level is high enough!)
Volleyball Strength Training
for
Women
There
is some controversy about
importance of strength training for women.
For us the subject of women’s weight training and
conditioning is very
clear. Women should
be encouraged to do
weight training also; the physical elements of women is not that much
different
from males.
There
is no reason why weight training or weight lifting would not be
beneficial to female
volleyball
players. Women’s
muscles work just like male
muscles; they are absolutely able to get stronger and lift an athlete
higher,
just like male muscles.
Women Play with Speed - not with Power!?!
We
have heard often how women’s volleyball
is different from men’s volleyball; women’s game focuses more on the
speed and
quickness while males play with the power.
That
can be true to some extend, but we all still play the same sport, which
means
the training should be very similar.
Female
volleyball players - break the myths and start gaining power with
weight
training!!
Volleyball Strength to Volleyball Conditioning
Volleyball Strength to www.VolleyballAdvisors.com
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