Volleyball Strength Training by
WeightsIncreasing
volleyball strength by weight training - conditioning by weights is
necessary and absolutely appropriate training method also to
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,
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 and check our
important tips
about volleyball weight training.
Volleyball Strength Training
for Junior Athletes
VolleyballAdvisors
strongly recommend weight training as part of volleyball conditioning,
even 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 use medicine
ball and kettle bell training or traditional weight lifting with lower
loads
(for example 0 – 30% of 1 RM, 1 RM=the maximum weight you can lift),
just
learning the techniques first and gradually increasing the loads.
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).
Volleyball Strength Training
for
WomenThere
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 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.
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!!
Back
from Volleyball Strength to Volleyball Conditioning
Back from
Volleyball Strength to HOME of VolleyballAdvisors.com
|