Before I give you the Tip of the Week, I have to tell you something that makes me smile ear to ear.
You know me by now and you know very well that I am NOT all about the mighty dolla..
I am ALL about improving the overall athletic ability of athletes all over the world.
Well, the Pennsylvania State Championships are this week and guess what?
Two of the teams in the championships use the EXACT same workouts you find in Training for Volleyball. Last year I worked every week with one of the teams and they have religiously kept the workouts going this season. The other I did a Clinic for this summer where the coach and players were shown exactly what to do and how to do it. So, I am assuming they kept up with the program. Read more...
Here is a video with two exercises to add to your current volleyball training routine or any routine to help build muscle and create core strength at the same time.
Don’t have the bands? You can see them here: Bands
MAX Training SPECIAL still going on! From all the positive responses we have received after the announcement of MAX Training, we are 100% confident we ‘hit the nail on the head’ in terms of helping volleyball coaches, parents and athletes
Here ya go in case you have not gone there yet: MAX Training
Traditional training such as ‘running a mile’, ‘bench pressing’, ‘deep squats’ are or should be a thing of the past to become a better athlete, yet many coaches, trainers and parents still force their athletes into doing this type of training for volleyball.
Dave Cross, from ‘Yes, I Can Volleyball’ forwarded a few questions to me concerning the training style of a volleyball coach, who wishes to remain anonymous.
Check out the workout and my responses in Red. Please understand that this are my suggestions and what
works great for all my athletes and coaches all over the world. The bonus…The athletes DIG IT
Here ya go:
-Every day-run 1- 1 1/2 miles (M-TH)
This is the ‘traditional’ way of what many parents and coaches will have their athletes do, but have no idea why. What I mean is, they feel that if you ‘run’ it will get you in shape. That is true for endurance reasons, but one needs to consider ‘what’ they are getting in shape for.
Do volleyball players run 1.5 miles on the court at a steady pace? No…
One reason that we do circuits is because it incorporates ESD (energy system development – heart, lungs and endurance) power, quickness, reaction, increased vertical..the whole nine yards. The concept behind the circuits is ‘interval training‘. This is where you crank up the energy system then calm it down.
Example: a squat jump station for 60 secondsis followed by a plank station. Squat jumps get the heart rate cranking and the plank brings the heart rate down. Next station can be a zig zag cone touch..etc…..heart rate up…heart rate down..the absolute best way to not only be in fantastic shape but also create LEAN MACHINES by drastically increasing their metabolism therefore burning fat and calories.
-Upper body weight lifting: (M/W)
There are many questions behind this. What kind of weight lifting? Barbell presses in front or behind the neck? Barbell chest presses on a bench? Curls? etc..
If coaches choose to ‘lift’ for upper body strength (which you know my take on that ) I highly recommend ALL dumbbell work. It is much safer on the joints and one can perform through the proper range of motion.
Again, this is a wide open subject and we can go on for days about the many types of training there are.
Bottom line, as far as my athletes and many customers have come to realize, weight lifting is just that….weight lifting to lift more weight. It really does not make one a better athlete.
-Low weight-timed reps-goal is to do as many as possible in 30 secs. the first set, then in 15 secs the 2nd set, then in 10 secs. the 3rd set.
I like the concept, but depending on the exercises and equipment the coach is using, this can do tons of damage on the joints, back etc…
If he is doing dumbbell work and the movements are ’slow and controlled’ (always keep ‘time under tention’ in the back of your head. The more time under tension the more muscle recruited and safer the movement.) Slow and controlled can be 2 seconds in the concentric phase and 2 seconds in the eccentric phase…a nice steady pace.
The big question, well one anyway, is how much time in between sets? It is highly recommended to take 15-20 seconds rest between each set, then a good minute or two before starting the entire workout all over.
-No lower body weight lifting-just plyos. (T/TH)
Good stuff, but what I highly recommend is tons of body weight squats on an unstable environment and split squat lunge jumps, just to name two exercises. The squats on an unstable environment can be performed on a rolled up yoga mat, air discs etc.
This not only recruits the fabulous core muscles and builds tons of strength and power in their legs, but strengthens up all the ligaments and muscles around the ankles, knees and hips…good stuff!
