How to Gain Volleyball Strength?
To a certain extend the player is able to gain volleyball strength just by playing. You must have heard a phrase "getting into shape by playing."
Beyond that an athlete
can increase strength i.e. with own body
weight training - 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
lifting - very light weighted training can be done with medicine ball
exercises and kettlebell training.
volleyball strength by weight training and conditioning by weights is
necessary and absolutely appropriate training method also for
junior and female volleyball athletes.
Why a volleyball player should do weight
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.
are several different ways to train volleyball strength: for example
ball training or medicine ball training in addition to traditional
training is absolutely suitable for girl's or women's
training also, it is not for males only. We play the same sport and
muscles work just like male muscles!! (strength + explosiveness =
vertical and increased speed)
step ups, hang cleans, snatches are GREAT ways to
increase the vertical: those movements work out the whole muscle chain
(legs, core..). They
a powerful hip extension and develop important core strength.
for Junior Athletes
training can be introduced to 15-16 year
olds, both males and females.
weight training at those younger ages needs to be done with lower loads
younger ages athletes should only
ball and kettle bell training - or traditional weight lifting
about traditional weight lifting with lower loads
Lift with 0 - 30% of 1 RM, (1 RM=the maximum weight you can lift).
This means the weight you'll be using should be 0-30% of the amount you can lift with one repetition.
So you'll be just
learning the techniques first - with no weights at all - and when you have the proper techniques, you'll be gradually
increasing the loads up to 30%.
about traditional weight lifting with heavier loads
year old athlete could be
ready for the
traditional weight lifting with higher, close to the maximum weights (85
of 1RM), if the
techniques have learned and an athlete has minimum of 3
extensive strength training behind
70-85% of 1 RM).
To conclude - How to progress with weight lifting?
- 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.
- When the proper techniques have been learned (it can take months),
an athlete can move into the higher 70-85% loads.
- After a minimum of 3 month extensive training with
those, an athlete could be ready
to lift with the highest 85-100% loads. (Higher 85-100% loads are only for very experienced
athletes whose strength level is high enough!)
Volleyball Strength Training
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 are not that much
from the men.
is no reason why weight training or weight lifting would not be
beneficial to female
muscles work just like male
muscles; they are absolutely able to get stronger and lift an athlete
just like male muscles.
Women Play with Speed - not with Power!?!
have heard often how women’s volleyball
is different from men’s volleyball; women’s game focuses more on the
quickness while males play with the power.
can be true to some extend, but we all still play the same sport, which
the training should be very similar.
volleyball players - break the myths and start gaining power with
If you got
more interested in volleyball weight training, introduce
yourself to the basics of strength training at the following link. You
ball training, plyometrics, etc.
for Volleyball Player
atipt.com - Exercise for volleyball player