Hcvolleyball Strength Intro

7/28/2019 Hcvolleyball Strength Intro

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Bronco VolleyballBronco VolleyballAn Introduction to the StrengthAn Introduction to the Strength

and Conditioning Programand Conditioning Program

By Coach Jen ComfortBy Coach Jen Comfort


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Congratulations & Welcome to the BroncoCongratulations & Welcome to the Bronco

Volleyball family!Volleyball family!YouYou love volleyball,love volleyball, WeWe love volleyball!!!love volleyball!!!

Goal: To make you the best volleyballGoal: To make you the best volleyballplayer possible.player possible. This takes thousands of repetitions on theThis takes thousands of repetitions on the

volleyball court.volleyball court.

Plus, dedication and focused intensity in thePlus, dedication and focused intensity in theweight room and conditioning sessions.weight room and conditioning sessions.


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My favorite part of volleyball is the physical developmentMy favorite part of volleyball is the physical development

that takes placethat takes place offoffthe court and results inthe court and results inimprovements in your gameimprovements in your game onon the court.the court.

I have a Kinesiology degree and love to study and learnI have a Kinesiology degree and love to study and learnabout strength training and conditioning.about strength training and conditioning.

I developed this program usingI developed this program using The Ultimate Guide toThe Ultimate Guide toWeight Training for VolleyballWeight Training for Volleyball by Robert G. Price.by Robert G. Price.

If you work with me, I will work with you to develop theIf you work with me, I will work with you to develop themost personalized program for you so you can become amost personalized program for you so you can become a

better volleyball player.better volleyball player. Remember, this is one of the tools we are presentingRemember, this is one of the tools we are presenting

you. What you put into it, you will get out of it.you. What you put into it, you will get out of it.


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This program is yearThis program is year--round, comprised of offround, comprised of off--season,season,

prepre--season, and inseason, and in--season.season. My goal is for you to know how to properly, safely, andMy goal is for you to know how to properly, safely, and

effectively perform over 80 exercises to improve youreffectively perform over 80 exercises to improve yourvolleyballvolleyball--playing potential.playing potential.

This is accomplished through increasing your strength,This is accomplished through increasing your strength,explosion, power, endurance, and flexibility in the partsexplosion, power, endurance, and flexibility in the partsof your body most important for volleyball.of your body most important for volleyball.

This presentation is designed to effectively inform andThis presentation is designed to effectively inform and

teach you the philosophy and techniques used toteach you the philosophy and techniques used todevelop Bronco Volleyball players at all skill levels.develop Bronco Volleyball players at all skill levels.


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Each program has been synergistically createdEach program has been synergistically created

to supply you with the advantage you will needto supply you with the advantage you will needto beat out your teammates and outperformto beat out your teammates and outperformyour opponents.your opponents.

By following this program, you will build yourBy following this program, you will build your

muscles with strength and endurance, as well asmuscles with strength and endurance, as well asexplosion, power, and agility.explosion, power, and agility.

At the beginning of the season, you will beAt the beginning of the season, you will bephysically and mentally ready to compete at thephysically and mentally ready to compete at the

highest of your potential.highest of your potential. ARE YOU READY TO BEARE YOU READY TO BEYOURYOURBEST???BEST???


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Schedule:Schedule:

OffOff--Season Phase ISeason Phase I: March 1: March 1stst March 28March 28thth

OffOff--Season Phase IISeason Phase II: March 29: March 29ththApril 25April 25thth

OFF WEEK: April 26OFF WEEK: April 26thth May 2ndMay 2nd

OffOff--Season Phase IIISeason Phase III: May 3: May 3rdrd

May 30May 30thth

OffOff--Season Phase IVSeason Phase IV: May 31: May 31stst June 27June 27thth

OFF WEEK: June 28OFF WEEK: June 28thth July 4July 4thth

PrePre--Season Phase ISeason Phase I: July 5: July 5ththAugust 1August 1stst

OFF WEEK: August 2OFF WEEK: August 2ndndAugust 8August 8thth

InIn--Season Phase ISeason Phase I: August 10: August 10thth


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OffOff--SeasonSeason

Build up muscles, become stronger, and moreBuild up muscles, become stronger, and morepowerful thru strength training and explosivepowerful thru strength training and explosive--powerpowertraining.training.

Consists of four different fourConsists of four different four--week routines cycledweek routines cycled

together to build absolute strength and explosivetogether to build absolute strength and explosivepower.power.

Two day split, four days per week:Two day split, four days per week: Training all your muscle groups over the course of twoTraining all your muscle groups over the course of two

training sessions following a rest day.training sessions following a rest day. 11stst and 3and 3rdrd routines are designed to put on size and strength.routines are designed to put on size and strength.

22ndnd and 4and 4thth are designed for power and explosion.are designed for power and explosion.


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OffOff--Season: Strength TrainingSeason: Strength Training

The first and third routines of the offThe first and third routines of the off--season are designed forseason are designed forstrength training.strength training.

The stronger the vital areas of your body are, the better off yoThe stronger the vital areas of your body are, the better off youuwill be.will be.

Although some muscles are more important than others, everyAlthough some muscles are more important than others, every

muscle in your body needs to be well trained.muscle in your body needs to be well trained. Five important aspects to strength training are:Five important aspects to strength training are:

Compound ExercisesCompound Exercises

Great FormGreat Form

Pyramid MethodPyramid Method Heavy Weights, Low RepsHeavy Weights, Low Reps

Extended Rest TimeExtended Rest Time


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Strength Training: Compound ExercisesStrength Training: Compound Exercises

Each program contains many compoundEach program contains many compound

exercises, such as squats, bench presses, andexercises, such as squats, bench presses, and

lat pull downs, that trains two or more musclelat pull downs, that trains two or more muscle

groups.groups.

Most exercise and strengthMost exercise and strength--training expertstraining experts

agree that compound exercises are the mostagree that compound exercises are the most

efficient exercises for building strength andefficient exercises for building strength andsize.size.


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Strength Training: Great FormStrength Training: Great Form

For the best results, use great form while training.For the best results, use great form while training. Take at least two seconds on the eccentric (negative)Take at least two seconds on the eccentric (negative)

phase of the lift and at least one second on thephase of the lift and at least one second on the

concentric (positive) phase of the lift.concentric (positive) phase of the lift. Eccentric (negative phase) example: Extension of the muscleEccentric (negative phase) example: Extension of the muscle

to lower the dumbbell in a curlto lower the dumbbell in a curl

Concentric (positive phase) example: Contraction of theConcentric (positive phase) example: Contraction of the

muscle to raise the dumbbell in a curl.muscle to raise the dumbbell in a curl.

This slow, rhythmic movement builds your muscles upThis slow, rhythmic movement builds your muscles up

bigger and stronger than any other type of lifting.bigger and stronger than any other type of lifting.


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Strength Training: Pyramid MethodStrength Training: Pyramid Method

Several exercises in the strengthSeveral exercises in the strength--buildingbuilding

routines are structured in a pyramid methodroutines are structured in a pyramid method

of sets and reps, which is another strengthof sets and reps, which is another strength--

building tactic designed to maximize yourbuilding tactic designed to maximize yourefforts in the gym.efforts in the gym.

When using this method, you decrease theWhen using this method, you decrease the

reps and increase the load with every set.reps and increase the load with every set.


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Strength Training: Heavy Weight, LowStrength Training: Heavy Weight, Low

RepsReps Building strength effectively requires liftingBuilding strength effectively requires lifting

heavy weights between 1 and 8 repetitionsheavy weights between 1 and 8 repetitions

for each set.for each set. This is the best way to achieve the fastestThis is the best way to achieve the fastest

and most effective results while still usingand most effective results while still usinggood form and seeing/feeling results.good form and seeing/feeling results.

For optimal results, lift 85% of your one repFor optimal results, lift 85% of your one repmax.max.


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Strength Training: Extended Rest TimeStrength Training: Extended Rest Time

With lifting such heavy weights, your musclesWith lifting such heavy weights, your musclesfatigue very quickly and need more rest timefatigue very quickly and need more rest timebetween sets than other types of training.between sets than other types of training.

Two to five minutes between sets is ampleTwo to five minutes between sets is ampletime to rest.time to rest.

This rest time brings your heart rate backThis rest time brings your heart rate back

down to closer to its resting rate so you aredown to closer to its resting rate so you arefully ready to complete another strenuous setfully ready to complete another strenuous setwith heavy weights.with heavy weights.


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OffOff--Season: Explosive Power TrainingSeason: Explosive Power Training

The second and fourth routines of the offThe second and fourth routines of the off--season are designed to build speed andseason are designed to build speed andexplosive power.explosive power.

The four important aspects to explosiveThe four important aspects to explosivepower training are:power training are: Medium weights, medium repsMedium weights, medium reps

Speed and intensitySpeed and intensity

Great formGreat form

Power exercisesPower exercises


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Explosive Power Training: MediumExplosive Power Training: Medium

Weights, Medium RepsWeights, Medium Reps Training for power is quite different thanTraining for power is quite different than

training for strength.training for strength.

Strength: Heavy weights a low number of times.Strength: Heavy weights a low number of times.

Power: Decreasing the weightPower: Decreasing the weight--load and liftingload and lifting

between 8between 8--15 repetitions is the best way to15 repetitions is the best way to

successfully train for power and explosion.successfully train for power and explosion.


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Explosive Power Training: Speed and IntensityExplosive Power Training: Speed and Intensity With power training, the goal is to increase the speed whileWith power training, the goal is to increase the speed while

lifting.lifting. Before increasing the load, you want to increase the speed atBefore increasing the load, you want to increase the speed at

which you are performing the concentric part, or positive phasewhich you are performing the concentric part, or positive phaseof the lift.of the lift.

If the load begins to feel extremely light, you need toIf the load begins to feel extremely light, you need to

communicate this with me and I will increase the loadcommunicate this with me and I will increase the loadaccordingly.accordingly.

Certain exercises should NEVER be performed with speed andCertain exercises should NEVER be performed with speed andintensity due to the possibility of injury, or because fastintensity due to the possibility of injury, or because fastmovements are not as effective as slow ones:movements are not as effective as slow ones:

Lower Back exercisesLower Back exercises Rotator Cuff exercisesRotator Cuff exercises

MidMid--Section exercisesSection exercises


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Explosive Power Training: Great FormExplosive Power Training: Great Form

The lowering of the weight should be smooth andThe lowering of the weight should be smooth andslow for at leastslow for at least two secondstwo seconds..

The difference comes in the concentric part of the lift:The difference comes in the concentric part of the lift: Power: Raise the weight as fast and explosively as possible,Power: Raise the weight as fast and explosively as possible,

working your fastworking your fast--twitch muscle fibers with the goal oftwitch muscle fibers with the goal ofincreasing the speed you can contract and move yourincreasing the speed you can contract and move yourmuscles.muscles.

Perform the concentric part of every rep in every set withPerform the concentric part of every rep in every set withintensity and speed.intensity and speed.

NEVERNEVERsacrifice form for speed. Always perform thesacrifice form for speed. Always perform thelift the proper way as instructed.lift the proper way as instructed.


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Explosive Power Training: Power ExercisesExplosive Power Training: Power Exercises

Certain exercises are most beneficial and mostCertain exercises are most beneficial and mosteffectively performed with speed and intensity.effectively performed with speed and intensity.Examples:Examples: Olympic lifts: Push Press and Power CleansOlympic lifts: Push Press and Power Cleans

Body Weight: Dips and PullBody Weight: Dips and Pull--upsups

A small number of low rep exercises for strengthA small number of low rep exercises for strengthtraining are included to compliment the explosivetraining are included to compliment the explosivepower training in order to maintain the strength youpower training in order to maintain the strength youhave acquired during the strengthhave acquired during the strength--training cycle.training cycle.

This ensures at the completion of the 1This ensures at the completion of the 1stst

explosiveexplosivepower training cycle you will be able to start back uppower training cycle you will be able to start back upon the 2on the 2ndnd strengthstrength--building program with out losingbuilding program with out losingany strength.any strength.


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PrePre--SeasonSeason Designed to further enhance your physical abilities enabling youDesigned to further enhance your physical abilities enabling you

to peak with strength and power at the onset of the season.to peak with strength and power at the onset of the season.

Begins 4 to 5 weeks prior to the start of the season.Begins 4 to 5 weeks prior to the start of the season.

Requires the eccentric part of the lift to remain slow and smootRequires the eccentric part of the lift to remain slow and smoothhwhile the concentric part of every rep to be done fast and withwhile the concentric part of every rep to be done fast and with

intensity and busting explosion for power.intensity and busting explosion for power. As the weeks progress, the number of reps required decreasesAs the weeks progress, the number of reps required decreases

and the weight increases to ensure hardcore strength training toand the weight increases to ensure hardcore strength training tocoincide with the power training.coincide with the power training.

This style of lifting blends both strength and explosive powerThis style of lifting blends both strength and explosive powertraining together.training together.

The structure of this program is for strength, but your form wilThe structure of this program is for strength, but your form willlbe for power.be for power.


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InIn--SeasonSeason The goal is to maintain the gains you have acquired during theThe goal is to maintain the gains you have acquired during the

offoff--season, while being careful not to over train and becomeseason, while being careful not to over train and becomestale, which may result in a drastic decrease in your abilitiesstale, which may result in a drastic decrease in your abilities andandperformances as an athlete.performances as an athlete.

Maintaining the endurance and explosion added in the offMaintaining the endurance and explosion added in the off

season requires training your major sportseason requires training your major sport--specific muscle groupsspecific muscle groupstwo days a week.two days a week.

Training your muscles only once a week can cause them to loseTraining your muscles only once a week can cause them to losethe gains they have acquired.the gains they have acquired.

Includes maintenance exercises for endurance, strength, andIncludes maintenance exercises for endurance, strength, and

explosive power elements so nothing is lost during the season.explosive power elements so nothing is lost during the season.


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What do you need to do?What do you need to do?

Start in OffStart in Off--Season Phase I as soon as possible. DoSeason Phase I as soon as possible. DoNOTNOT allow this plan to interfere with any prescribedallow this plan to interfere with any prescribedprogram you are currently working within. This is aprogram you are currently working within. This is aguide to help you prepare for college volleyball whenguide to help you prepare for college volleyball when

you are ready and available to train.you are ready and available to train. If you are ready to begin this program, please do notIf you are ready to begin this program, please do not

hesitate to let me know. Starting early will only helphesitate to let me know. Starting early will only helpyou be better prepared in the fall.you be better prepared in the fall.

In order to start, I need some information from youIn order to start, I need some information from youabout where you are physically with strength trainingabout where you are physically with strength trainingand conditioning.and conditioning.


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How many years have you been strength training?How many years have you been strength training?

How comfortable on a scale fromHow comfortable on a scale from 11 (I don(I dont know wheret know wherethe weight room is!)the weight room is!)toto 55 (I live in a weight room!)(I live in a weight room!)areareyou with strength training?you with strength training?

Do you have the time and dedication to start a strengthDo you have the time and dedication to start a strengthtraining program?training program?

What are your strongest areas? Weakest?What are your strongest areas? Weakest? Have you been in a strength program before?Have you been in a strength program before?

What are you biggest fears about starting this program?What are you biggest fears about starting this program?

Please feel free to ask me any questions you have at anyPlease feel free to ask me any questions you have at anytime. I want you to be properly prepared to become atime. I want you to be properly prepared to become aBronco!Bronco!

Ready to Max Out?!?!Ready to Max Out?!?!


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Estimating Your One Repetition Max LoadEstimating Your One Repetition Max Load

Knowing your one rep max is an essential part ofKnowing your one rep max is an essential part ofmeasuring your strength, your progress, and is verymeasuring your strength, your progress, and is veryhelpful in determining the weight load you should behelpful in determining the weight load you should belifting for every set, regardless of your purpose.lifting for every set, regardless of your purpose.

We will onlyWe will only estimateestimate your one rep, we will neveryour one rep, we will never maxmaxoutout..

I will use an estimated one rep max chart provided inI will use an estimated one rep max chart provided inthe book when determining the percentage load ofthe book when determining the percentage load of

your lifting requirements.your lifting requirements. This allows you to lift a lighter weight multiple timesThis allows you to lift a lighter weight multiple times

so I can safely and accurately estimate your max.so I can safely and accurately estimate your max.


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Steps to Finding Your Estimated One Rep MaxSteps to Finding Your Estimated One Rep Max

1. Choose an exercise you want to try to find your1. Choose an exercise you want to try to find yourestimated one rep max.estimated one rep max.

2. Choose a test weight light enough for you to lift2. Choose a test weight light enough for you to liftseveral, but not more than EIGHT times.several, but not more than EIGHT times.

3. Lift the weight until failure. If you lift more than3. Lift the weight until failure. If you lift more thanEIGHT reps, choose a higher weight and start over.EIGHT reps, choose a higher weight and start over.

4. Email me your information.4. Email me your information. Example: SquatsExample: Squats 55lbs, 6 times.55lbs, 6 times.

Bicep curlsBicep curls 15s, 7 times.15s, 7 times.

Notice I calculated the entire weight when using aNotice I calculated the entire weight when using a BARBELLBARBELL,,but only wrote the weight of onebut only wrote the weight of one DUMBBELLDUMBBELL. This is how you. This is how youworkout will be written for you. Got it?!?workout will be written for you. Got it?!?


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Tips and Keys to Strength Training:Tips and Keys to Strength Training: Always warmAlways warm--up and coolup and cool--down for training sessions.down for training sessions.

When it says OFF WEEK, take a week OFF!!! This is necessary toWhen it says OFF WEEK, take a week OFF!!! This is necessary tosee progression.see progression.

INHALEINHALE on the eccentric part of every lift;on the eccentric part of every lift; EXHALEEXHALE on theon theconcentric part of every lift.concentric part of every lift.

Train your abdominals prior to each training session.Train your abdominals prior to each training session. Preferred order of training your abdominals are Lower Abs,Preferred order of training your abdominals are Lower Abs,

ObliquesObliques, Upper Abs. Just a tip!, Upper Abs. Just a tip!

Always train your lower back beforeAlways train your lower back before oror after performing yourafter performing yourabdominal exercises. This is necessary for a balanced core!abdominal exercises. This is necessary for a balanced core!

Always stretch following each training session.Always stretch following each training session.

Stretching increases flexibility, but a lack of stretching decreStretching increases flexibility, but a lack of stretching decreasesasesflexibility!!!flexibility!!!

The larger the muscle group you are training, the more fatiguedThe larger the muscle group you are training, the more fatiguedyou will get.you will get.


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Increase the number of reps before increasing the weight load.Increase the number of reps before increasing the weight load.

ALWAYS USE A SPOTTER!!!ALWAYS USE A SPOTTER!!!

Drink water before, during, and after your training session.Drink water before, during, and after your training session. Pick up weights properlyPick up weights properly always bend your knees and keep your backalways bend your knees and keep your back

straight.straight.

ALWAYS USE SAFETY COLLARS!!! (Those clamp things on the barALWAYS USE SAFETY COLLARS!!! (Those clamp things on the barrack!!!)rack!!!)

Barbell = A bar (usually 45lbs) which you add equal weighted plaBarbell = A bar (usually 45lbs) which you add equal weighted plates totes toon each side. Add up entire weight to find your load. Ex: 45lbson each side. Add up entire weight to find your load. Ex: 45lbs bar +bar +5lbs on each side = 55lbs!5lbs on each side = 55lbs!

Dumbbell = HandDumbbell = Hand--held weights in various loads. You know what theseheld weights in various loads. You know what theseare!are!

If I ask you to use a load of 7.5lbs, 12.5 lbs, etc., please useIf I ask you to use a load of 7.5lbs, 12.5 lbs, etc., please use dumbbellsdumbbells

in this weight if available OR hold a 5lbs plate and a 2.5lbs plin this weight if available OR hold a 5lbs plate and a 2.5lbs plate in theate in thesame hand during the exercise. Or you can just move up to the nesame hand during the exercise. Or you can just move up to the nextxtweight, just make sure you communicate with me!weight, just make sure you communicate with me!


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You are now ready to begin your testing toYou are now ready to begin your testing to

determine your max reps!determine your max reps! Move on to the OffMove on to the Off--Season presentation forSeason presentation for

further details.further details.

Thanks for taking the time to learn more aboutThanks for taking the time to learn more aboutstrength training and conditioning the Broncostrength training and conditioning the BroncoVolleyball way! I look forward to working withVolleyball way! I look forward to working withyou to help you become the best volleyballyou to help you become the best volleyball

player you can be!player you can be! GO BRONCOS!!!GO BRONCOS!!!


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Contact Information:Contact Information:

Jen ComfortJen Comfort Email:Email:[email protected]@hastings.edu

Cell Phone: (515) 783Cell Phone: (515) 783--68926892

Office Phone: (402) 461Office Phone: (402) 461--77967796

Address: 710 North Turner Ave Hastings, NE 68901Address: 710 North Turner Ave Hastings, NE 68901

Website:Website: www.hastings.eduwww.hastings.edu &&www.hastingsvolleyball.comwww.hastingsvolleyball.com

Resource for Information: Price, Robert G.Resource for Information: Price, Robert G. TheThe

Ultimate Guide to Weight Training for VolleyballUltimate Guide to Weight Training for Volleyball..22ndnd Ed. 2005.Ed. 2005.

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Hcvolleyball Strength Intro