Powerful Periodized Strength Training Basics For Volleyball

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Title: Powerful Periodized Strength Training Basics For Volleyball

Word Count: 596

Author: Lynn VanDyke

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Powerful Periodized Strength Training Basics For Volleyball

Copyright 2005 strength-training-woman.com

Strength training dominates most athletes' fitness and

conditioning programs through out the year. In particular,

volleyball players are well-known to have one of the

highest levels of strength training dedication. These

elite athletes realize the benefits of a proper periodized

strength training program.

Volleyball pushes players to the extreme. Each athlete is

expected to excel in explosive movements, vertical jumps,

power hitting and intense serves. The position rotation in

volleyball signifies the definite need for comprehensive

players. Being a great blocker is a huge plus, but

volleyball thrives off of all-around spectacular athletes.

Strength training is a massive component to any elite

athlete.

Strength training for volleyball requires the knowledge of

periodization. Periodization means changing one or more

variables within your strength training program on a

regular and consistent basis. These variables can include

the exercise, the frequency of lifting, the intensity of

lifting, or the method of lifting.

Volleyball players, as well as most other athletes, work on

a yearly periodization schedule. They break their year

down into 4 distinct segments or cycles. Each new segment

means they should change their strength training program to

match that cycle's goals.

The four segments can be broken down into the off-season,

the pre-season, the in-season, and the post-season. Each

season has unique goals and a unique strength training

program. Athletes allow time for resting, building

strength and building sport specific functions before the

start of the official game season.

The off-season's goal is to build power and strength. The

off-season utilizes power exercises and higher weights to

increase muscle size and strength. Typically, the strength

training program is most intense during the off-season.

Athletes invest a lot of time to their basic fitness

foundation.

The pre-season focuses on actual sport specific functions.

Squatting, jumping, lateral stepping, hitting and spiking

are all common volleyball movements. The pre-season

volleyball strength training routine is less intense than

the off-season. The goal is to maintain that strength and

power, but to perfect sport specific movements. Most of

the routine is dedicated to mock volleyball games and

drills.

The in-season purely focuses on maintaining the off and

pre-season's goals. The off-season built power and the

pre-season put that power to use. Athletes enjoy the

fruits of their labor during the in-season. The spike that

flies past the opponent's head and drills into the floor is

proof that strength training for volleyball works.

The post-season's goals are about relaxation and repair.

This is a time of year that includes low intensity

workouts. The goal is to allow the body to heal after

grueling months of high intensity workouts. These few

weeks of rest and low intensity strength training and

cardio bring the entire training year to a close. The

post-season delivers a skilled and healed athlete to begin

the off-season strength and power building again.

Off-season ~ Pre-season ~ In-season ~ Post-season ~ Repeat

Regardless of the season, a few things remain constant.

Volleyball players should always perform one or more

exercises for each muscle group. Each exercise should be

performed through a full ROM (range of motion), and each

strength training routine should steer towards sport

specific movements.

Strength training for volleyball players is an essential

and organic component of their fitness and conditioning

program. Strength training delivers the edge that all

athletes need to succeed. Periodization is necessary in

all strength training programs. Volleyball and other

sports have taught us the importance of a proper fitness

routine based on specific goals.

About the Author:

Lynn VanDyke is the proud owner of the net's leading

fitness and strength training site. Learn more about

volleyball and strength training by visiting

http://strength-training-for-woman.com/strength-training-for

-volleyball.html