Training - How to Gain Strength for Volleyball?
Volleyball weight training may not be familiar to
volleyball players, even though most athletes go to gym regularly.
Getting the high jumps and hard hits needed to make winning plays is a
matter of training. While many training regimens are suggested to meet
this challenge, one of the most efficient methods is found in basic
Training - Classic Exercises
The classic moves are the best and most important:
squats, dead lifts,
snatches, clean and jerk and bench press are exercises not to
skipped in the weight room by any serious volleyball player.
Training All Year Around
But as any good, knowledgeable coach will tell you; it’s not the
exercises or the workout that get you in shape, but the long-term
program that deliver the ultimate performance. Conditioning
important part of volleyball player’s training all year around.
It Really Matters
What You Do in the Weight Room
Anyone who believes that working out in a weight room everyday will be
enough is off course. It really matters
athlete works out in the weight room!
Serious volleyball players plan their weight training very carefully to
match the needs of the sport. Periodization plays very important role
in the planning process.
The ideal program for
volleyball weight training creates maximum explosiveness at the end of
the program. The classic linear periodization
scheme is optimal for this.
Volleyball Weight Training – Creating Explosiveness
For those of you unfamiliar with linear periodization, it’s very
simple: It refers to a weight training macrocycle (program lasting a
few months) that gradually decreases the number of repetitions per set
while increasing the intensity of each set.
Changing Reps and
So where the beginning of a linear periodization cycle might have you
doing sets of 15 repetitions, the end of that cycle would likely have
you completing 5 repetitions per set or less. This means you are doing
a lot more weight per set at the end of the cycle and taking much
Tempo and Rest
Exercise tempo and rest period are important to talk about as well. If
you try to shorten your rest time, it limits the muscle recovery in
between sets and will diminish your overall performance per set. Making
them too long, however, can limit your muscle exhaust, which is
particularly beneficial during a hypertrophy phase. Try to keep the
rests at a disciplined consistency.
Weight Training Program
So here’s a basic layout of what your sets, reps, rest, intensity and
tempo should look like three months before the season starts for
Reps Per Set
No. of Sets
Use Olympic Lifts
to Build Explosiveness
One suggestion is working your way into Olympic lifts such as the
snatch and the clean and jerk gradually throughout this three-month
Before even attempting a working snatch as opposed
to practicing with
an empty barbell, you should be able to squat double your body weight
for a one-repetition max. This may take six months to a year
training, but if you don’t have the core, leg, and lower back strength,
these exercises will be dangerous during the power phase as you should
be performing them with about 80-90% of your one-repetition
It is OK for the beginner to perform Olympic lifts with an
empty barbell or stick by learning the techniques. Safety
When you hit peak power and explosiveness at the end of your macrocycle
and the start of the volleyball season, I suggest moving to an
undulating cycle that emphasizes a different part of this phase each
Volleyball Weight Training during the Season
So, one week you’re training hypertrophy, the next you’re training
strength and finally back to power. This will help prevent
any loss of
muscle strength (synergist muscle hypertrophy) gained throughout the
past three months and keep you at peak performance for a longer period
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Volleyball Conditioning Drills
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