LESSON 1: Top 5 Keys to Improving Spiking Power for Volleyball · 2009-12-10 · LESSON 1: Top 5 Keys to Improving Spiking Power for Volleyball 1. Improve spiking power by focusing

LESSON 1:

Top 5 Keys to Improving

Spiking Power for Volleyball

1. Improve spiking power by focusing on the scapula

You've probably heard the expression, "It would be like trying to shoot a

cannon out of a canoe."

To hit a volleyball really hard, you need to have a strong base.

The base for "shoulder joint strength" is the scapula stabilizers.

Many athletes make the mistake of

focusing solely on improving strength of

rotator cuff muscles.

Improving rotator cuff strength can

help, but the base for shoulder joint

function is the scapula.

A strong rotator cuff with weak scapula

stabilizers is like trying to, "shoot a

cannon from a canoe".

Volleyball Strength Tips to Unleash Your Volleyball Power http://www.volleyball-strength-program.com/cutting-edge-volleyball-trai...

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http://www.volleyball-strength-program.com/cutting-edge-volleyball-trai

http://www.volleyball-strength-program.com















Exercises that work the scapula stabilizers might appear nonfunctional,

but it's these areas that are critical to long-term health of the shoulder

joint.

The bottom line is that a stable shoulder complex will make for a healthy

shoulder complex.

Some exercises to improve shoulder stability...

(In the above video, the Physioball Y Exercise)


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(In the above video, the Physioball Push up Plus Exercise)

2. Train Movement, Not Muscles

When you approach to hit a volleyball, it's important that you have the

right muscles firing at the right times.

Core activation exercises and other movement exercises can help

improve "energy leaks".

An energy leak occurs when all the energy to perform a certain

movement doesn't go specifically into that movement.

Think of all the muscles and joints in your body working together as a

"chain" of muscles and joints. The big picture goal is for the body to be

trained as a single unit. You want the movement of your muscles to be

efficient.

Just think about when you take an approach to

hit a volleyball. As you take your steps and plant

to jump, energy is transferred from the ground

up.


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You apply force with the feet against the ground

extending your hips, knees, and ankles. This is a

multi-joint movement where efficiency is key to

maximum jumping and hitting power.

It's no coincidence that great leapers can bang the ball really hard. They

have a great ability to transfer energy from a powerful approach to a

powerful spike.

Also, muscular balance is important for the chain

to work efficiently. For example, pushing

exercises work the front side of your body.

Pulling exercises work the back side of your body.

If you were to workout for months or years using

solely pushing movements without any pulling

movements, you'll likely create muscular

imbalances between the opposing muscle groups.

During your workout, when you do 20 crunches,

are you also doing 20 back extensions to counterbalance?

Many athletes make the mistake of going to the gym and only doing

pushing type movements (bench press, overhead presses, etc). Be sure to

include pulling movements such as rows and deadlifts to keep your

training balanced.

A balanced strength program will help keep your movement efficient

which has a big impact on how hard you can spike a volleyball.

3. Explosive Exercises for Spiking

Here are my top 2 explosive exercises for volleyball hitting power...

1. Two hand medicine ball overhead slam


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2. One hand medicine ball overhead slam

The one hand overhead slam is basically the same except you perform a

slower, more controlled movement. There isn't any jumping like the two

hand slam. With the one hand slam, you just bring the medicine ball

around and throw it into the ground. You've likely seen many volleyball

players warm up by throwing volleyballs into the ground in the same

manner.

4. Hitting on a box

Being a strong, powerful, efficient athlete is useless if you haven't

developed skills for spiking.

To hit the ball hard, it's important to develop a good solid contact with

the ball.

Hitting on a box (or elevated platform) is often overlook when it comes

to learning to spike. Don't make the mistake of leaving this out of your

spike training.

Hitting on a box drill...


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Stand on a box at the net. Toss the ball to yourself and hit the ball down

into the court. You should place targets on the ground and focus on

hitting those targets.

What's really important here is to work on the contact with the ball.

Also focus on contacting the ball high with arm extended and hit the ball

with topspin down into the court.

Important Tip: Get the elbow as straight up as possible before

spiking. Elbow up and elbow to wrist contact. When you hit, it'selbow to wrist.

Elbow to wrist... elbow to wrist... this is key.

Once you develop a good elbow to wrist, this is when you'll likely start

hitting with massive topspin and power.

Also, hitting on a box is great because it makes you focus on

positioning.

Thousands of repetitions of hitting on a box will help you groove the

same movement pattern. As you become more skilled at this, your

movement pattern becomes more efficient.

5. Learn good spike approach footwork

The next step is to learn a spike approach. You don't want to start taking

an approach and hit any volleyballs yet. First, focus on the right steps

and upper body movement.

Good technique for approaching gets you in the best position for

attacking the ball. The better your approach is, the harder you can

potentially hit the ball.

After you have developed a consistent approach, use a spike trainer.


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6. Using a spike trainer

A spike trainer is a device that basically holds the ball for you, ready to

spike.

The spike trainer is great because it forces you to contact the ball

higher.

Basically, the coach places the volleyball in the spike trainer and you

then take an approach and spike the ball out of the device.

The advantage of using a spike trainer is you don’t bend your elbow like

you could when you’re being set because the ball is at a fixed position.

You must reach as high as the ball is sitting or you won’t be able to hit

it.

Perhaps the the most important reason to use the spike trainer is the

fact you don’t have to anticipate the set or make an adjustment.

Basically, you just focus on making a good approach and jump high

hitting the ball hard.

7. Hitting off of a set

Obviously, since you'll be hitting off of a set in a

game, this is what you'll need to practice.

If possible, work on hitting sets from a really

consistent setter. The less adjustments you need to

make when you approach, the better repetitions

you'll have for hitting.

Consistent repetitions are important for improving

movement efficiency.

Developing a consistent approach and armswing is key to developing

hitting power. This is why many players often become more powerful


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hitters just by practicing spiking.

LESSON 2:

How to Relieve Muscle Soreness

Recovery is your secret weapon to making consistent muscular gains…

… yes, you know that but nobody shows you specifically HOW to recover.

(In the above video, using a foam roller to improve muscle tissue

quality)

How Muscle Soreness Occurs

There are three main theories that result in muscle soreness.

Most muscle soreness occurs immediately following an activity and then

has a delayed onset effect. Immediate muscle soreness is due to a

buildup of metabolic by-products such as lactic acid and a lack of

sufficient oxygen.


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Delayed onset muscle soreness (D.O.M.S.), which begins 24-72 hours

after an activity, is not yet determined.

There are three theories which will have an impact on the degree of

muscle soreness:

1. Muscle Damage.

As a result of repetitive contractions, microscopic tears occur within the

muscle fibers themselves create pain and lead to inflammation, which

creates more pain.

2. Damage To The Connective Tissue.

Microscopic tears occur in the connective tissue particularly as a result

of eccentric contractions, which are contractions in which the muscle

lengthens rather than shortens. Examples of eccentric contractions are

the muscles working during a squatting movement (lowering the weight

down) and the lowering movement of lunging. This portion of the

exercise is also known as negative work or "eccentric" work.

3. Ischemia/Spasm Cycle.

The lack of oxygen and build-up of metabolic by-products causes pain

which causes the muscle to spasm. This further reduces the amount of

oxygen available, increases the metabolic by-products, and the viscous

cycle continues.

Muscle soreness will occur when you push your limits, 'out do' yourself

and expose your body to unaccustomed stress.

Combine this with either repetitive movements for extended periods of

time; using jerky or explosive movements; stretching beyond normal

range of motion and/or repeated eccentric contractions and OF COURSE

your muscles are going to be sore.


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The following are some tips to help relieve muscle soreness...

1. Increase the blood flow and oxygen to the damaged area (to

facilitate the breakdown of metabolic by-products, and the removal of

debris, and to speed nutrients to the cells for healing).

2. Relax the muscles. Experiment with the following activities to

determine which one helps reduce and relieve your soreness the

quickest. Most likely you'll need a combination of these methods.

A. Static Stretching.

Focus on slow and gradual stretching. Stretch each

muscle just to where you begin to feel the stretch then

hold that position until you feel the muscle let go.

Don't bounce or force the muscle unless you want to create more harm

than good.

Flexibility training for volleyball should involve both dynamic and static

stretching exercises. Static stretching can be good for increasing the

resting lengthen of tight muscles.

Static stretching relaxes muscles turning off the nervous system.

B. Light Exercise.

Muscles that are not used will become stiff and take longer to become

pain free. Gentle, non-stressful exercise will increase the circulation and

relax your muscles.

It's important to spend time warming up before training sessions,

volleyball practices, and tournaments. A proper warm up will help with

preventing injuries and recovery from workouts.


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Cooling down after your workouts will also improve your performance

and accelerate the recovery process.

C. Pre-workout Nutrition

What you eat before you train depends on the

individual athlete, current training level, and

training goals.

Generally, 100 to 200 grams of complex

carbohydrates 2 to 3 hours before the workout and

another 50 grams 30 minutes to 1 hour before the

training session.

It may help to consume simple carbohydrates before, during or after the

workout.

D. Post-workout Nutrition

Consume a post-workout nutrition bar or drink after your workout.

Consume carbohydrates right after training while your body is still warm

to better replenish muscle glycogen.

3. Massage.

Good old fashioned massage acts much

like light exercise or gentle stretching

by increasing your circulation and

coaxing the muscles to relax. The

differences are that with massage you

need do nothing other than simply

enjoy, and the massage therapist can

locate and work with those areas of your musculature most in need of

attention.

4. Foam Rolling.

When training speed and power,


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muscle regeneration is very

important for those stressed areas.

The tissue that's been damaged

needs to be treated. The tissue can

be treated and opened back up by

using a foam roller.

The purpose of foam rolling is to regenerate your muscle tissue and help

create the highest quality tissue. Foam Rolling is like giving yourself a

massage. The foam roll uses deep compression to help massage out

muscle spasms that develop over time.

After awhile, the quality of tissue will improve. Harder rollers should

then be used for muscle tissue that's harder to break up.

The self massage results in your nerves relaxing, your muscles loosening

up helping blood flow and your body recover. The purpose of the self

massage is to irritate the tissue to produce a chemical response. This is

why soft tissue work can often be painful.

The chemicals produced are what begin the healing process. Soft tissue

work is important because the massage changes the quality of the

muscle fibers.


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Athletes should do self massage using the foam roller because it's so easy

to maintain the tissue on your own.

5. Cold.

Cold water or ice breaks the

pain/ischemia/spasm cycle by

increasing the circulation and

interfering with pain signals. Ice is also

an excellent anti-inflammatory agent

and will greatly speed healing. I run my

muscles under cold water for 3-10

minutes after a workout.

6. Alternating Hot and Cold.

Since the thought of hot often seems more soothing it is included here,

but in combination with cold. Hot water will relax muscles and increase

circulation but will also increase inflammation and swelling within

muscle fibers.

Therefore it is important to alternate with cold and end with cold. This

can take the form of a sauna and swim, a whirlpool and cold plunge, a

hot and cold shower or a hot bath and ice.

After 3-10 minutes of cold, run the hot shower on your legs for 1 minute.

And than repeat a few times.

7. Movement In The Pool.

Water supports your muscles and

makes them easier to use.

If you are extremely sore it will be

easier for you to use your muscles in

the pool either walking, stretching,

or gently swimming.


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I trust this is more than enough

information to speed your recovery and return to volleyball training!

LESSON 3:

7 Reasons Single Leg Training is Important for

Volleyball Players

1. Single leg training results in less back stress due to the reduced

loads. In the traditional two-legged back squat, the back is the limiting

factor. At some point the low back doesn't allow you to transfer any

more weight through your legs.

2. Single leg training is more "functional" for volleyball. You do almost

everything in sports in a split stance, or by pushing off one leg from a

parallel stance, so it just makes sense to train your body that way.

(The exercise in the video above is a variation of the single-leg box

squat.)

3. The back is often the weak link in bilateral exercises like squats.


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The reason bodybuilders perform exercises like the leg press is because

they are able to work their legs real hard because they are bracing the

back. Because of the greater amount of weight they can use, the result

is much stronger and bigger leg extensors (the quadriceps).

A greater load is possible during the leg press because the weight isn't

moving through your back to get to your legs.

This isn't to say that the leg press is good for your back. With the squat,

the spine is being compressed. During the leg press, the spine is being

rounded which can create problems over time.

4. To build bigger, stronger legs, it's best to target those muscles

without having to place heavy loads on the spine. A great single leg

exercise is the Bulgarian Split Squat.

Beginners will develop balance and hip flexibility, along with strength

and size. This rear-foot-elevated split squat will develop the

all-important ability to endure a high level of discomfort while training.

You want to rest the top of your back foot on the bench, even though it

may be uncomfortable for you. You'll likely be uncomfortable being in

this position if you're used to doing this exercise with your toe on the

bench. It may be easier for you to do it that way with lighter loads, but


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with heavier loads it's not because the range of motion is longer, and

your balance will be worse.

5. You can apply huge weights to your leg muscles with limited spinal

compression. The Bulgarian Split Squat for example, advanced lifters

can get dramatic results when they apply heavier loads to the exercise.

6. The back is the weak link in squatting. The traditional two-legged

back squat doesn't allow you to get maximal work capability out of your

lower body. The place you lose squatting is in the back. What gets

injured most often in squatting? The back. If you can bypass the back,

your legs can handle much heavier weights. So how do you train your legs

with heavier loads, with the goal of increasing strength and size? Bypass

the back with single leg training.

7. Single leg training is likely a better way to get results with half the

weight. Single leg exercises aren't as sexy as the traditional back squat,

but by training one leg at a time, you save yourself the back-sparing

effects of using lighter loads.

LESSON 4:

Six Keys to Gaining Maximum

Strength in Six Months

Use the following tips to improve volleyball strength.

1. Eat every 3 hours.

2. Record every workout.

3. Last set of every exercise is an ALL-OUT set.

4. Focus on full-body workouts.


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5. Focus on compound exercises.

6. Switch reps and sets scheme almost every workout.

Eat EVERY 3 hours at least six times a day.

The easiest way to do this is to eat breakfast, lunch and dinner

then also add in three home made meal replacement drinks or

shakes for the other three meals. It's best to have a replacement

drink or shake 30 minutes to an hour before a workout, then also

one immediately after a workout.

An example of a good breakfast would be 3-4 whole eggs with 6 egg

whites. A few cups of veggies and a 2-4 slices of toast with natural

peanut butter.

An example of a lunch would be two tuna sandwiches on whole

wheat bread and a few cups of whole milk. Dinner should be some

sort of meat such as chicken, beef, salmon, fish. This can be

combined with rice, pasta or potatoes and always vegetables.

Shakes consist of 30-60 grams of protein powder, 1-2 cups of frozen

berries, natural peanut butter and possibly add in oatmeal and/or

ice cream which can easily add up to 1000 calories! The extra

calories will get your muscles pumped and full, never running out

of gas.

1.

Record every workout in detail.

Record the reps, sets, rest, exercises, order, how you feel and any

extra comments. You need to know what to shoot for the next

workout so you can make constant progress for six months straight.

For example, when approaching a workout, you should know how

much weight or reps I needed to increase to beat my previous

workout.

2.


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Focus on making the last set of every exercise an ALL-OUT SET.

The last set of every exercise should be very intense. The last set

should always be with the heaviest weight and the most reps. This

is where you spark your muscles into growth and “out do” your

previous workout.

19.

Focus on full-body workouts because they recruit more motor

units and muscle groups than split training. Increase volleyball

strength with full-body workouts by eliciting a greater increase in

testosterone and GH than split routines too.

By training each body part more often, you yield a greater anabolic

effect.

Also, since a body part is usually recovered within 48 hours, not

training that muscle again within 48 hours is wasted time off.

Protein synthesis is increased for up to 48 hours after a muscle is

trained and then begins to drop back to normal. It's important to

get to bed early and get tons of sleep because you need to recover

within the 48-hours.

20.

Focus on compound exercises that position you to lift the

heaviest weights possible and maximize the most muscle in the

shortest period of time.

Here's a list of compound exercises that are the biggest bang for

your buck... bench presses, bent over rows, over head presses,

deadlifts, squats, dips, chin ups and hanging leg raises. Focus on

doing these exercises or a slight variation on these movements for

variety.

21.

Switch reps and sets almost every workout to stimulate slow

twitch and fast twitch muscle fibers and to gain knowledge of

22.


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what rep and set ranges created the best gains in strength.

Volleyball strength can be increased by implementing a variety of

rep and set schemes. Schemes can vary from 3 x 15, 4 x 10, 5 x 5, 2

x 25, 4 x 12, 6 x 6, 10 x 3, and 8 x 8. All these schemes can work.

The lower the reps the higher the rest (2-3 minutes) and the higher

the reps the lower the rest (30-60 seconds).

Although you can constantly vary the intensity and volume, you can

still pre-plan each rep and set scheme into different phases and

vary them from workout to workout or week to week.

Don't underestimate the importance of volleyball strength training.

Don't let the lack of volleyball strength keep you from becoming a great

volleyball player.

LESSON 5:

Volleyball Nutrition...What to eat and what not

to eat to be successful at volleyball

How's your volleyball nutrition?

“There’s no such thing as good or bad food; there is only good and bad times to

each certain foods.”

The above statement is important because it is true that there are

actually very few BAD FOODS.

Sodas, juices, processed meat, ice cream, cookies, crackers, foods with

white flour, and potato chips should be avoided if possible.

If you want to be a great volleyball player, you must remove foods that

will turn your body into a toxic waste dump and take away your energy.

If you thought eating healthy was only important for people trying to


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lose weight, think again.

Volleyball nutrition is very important for becoming a stronger, more

athletic volleyball player.

Here are some things you should be consuming...

Water, boneless chicken breasts, cheeses, dried fruit, eggs, lean ground

sirloin, fruit, extra virgin olive oil, green tea, grains, lean turkey,

legumes, meat, poultry, fish, mixed nuts, salmon, and vegetables are

important to your health.

Foods You're Better Off Living Without

Sodas and juices. Most fruit juices have high amounts of sugar and

water.

High fat processed meat. Sausage, pepperoni, bacon and related foods

are loaded with the type of fat that will shorten your lifespan, and are

also loaded with sodium. These poor food choices shouldn't be confused

with good sources of protein.

Frozen desserts and ice cream. Ice cream just has more sugar and few

nutrients. You’re better off without all the sugar and extra empty

calories.

Most processed foods. Products packaged in colorful wrappers, boxes,

bags or containers are likely highly processed. These foods promote

‘healthiness’ but fail to admit the degree of processing it went through.

Do your own experiment - next time you are unsure of a processed food

just take a look at the ingredient list. If you see more than 5 ingredients

that you can not pronounce then you have to wonder what the heck you

are putting in your body. Most of these foods have ‘fillers’ that preserve

the shelf life and have nothing to do with nutrient value.


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Cookies. Are your cookies highly processed?

Crackers. Most crackers sold in grocery stores are processed and loaded

with sodium.

White flour products like white bread and bagels. Manufacturers take

out nutrients such as wheat seed’s bran, its six outer layers, and the

germ. Vitamins, minerals, and fiber is being lost. Also, a few synthetic

nutrients are added back into the white flour and labeled ‘enriched,’but

in reality there has been no real ‘enrichment’ of the original product.

Here's What to Add to Your Kitchen

Beverages. Start drinking a lot of water. Also, drink 2-3 cups of green

tea a day for its high antioxidant profile and more than a handful of

health reasons. Throw out the the killer fruit juices and soda!

Boneless Chicken Breasts. If you can't afford the for free-range chickens

(organically raised), then go with the grain-fed, store-bought type

because they carry minimal body fat.

Cooking Spray. Only buy the cooking sprays made from canola or olive

oil.

Cheese. Typically, the cheeses that have a stronger taste have a better

protein and fatty-acid profile. Cheese is higher in fat so use it in

moderation and aim for a variety of cheeses such as Feta, goat, Havarti,

aged white cheddar and Parmesan.

Dried Fruit. Just a small handful of some dried fruit has the same

amount of calories as a large apple. If you are trying to lose weight then

be very cautious. Good sources of dried fruit are currants, dates, pears,

mango, apples, and banana.

Eggs. Omega 3 eggs are the best choice because they are laid by

chickens that were fed a diet rich in ground flaxseed. Omega 3 fats are


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important for volleyball nutrition because they improve volleyball player

knee and joint health.

Extra Lean Ground Sirloin. Always go for the leanest sources available.

Your local grocery store should meet your requirements but feel free to

venture down to a farmer’s market and go for grass-fed beef freshly

ground.

Fruit. For your volleyball nutrition, always go for an assortment of colors

and make sure your fridge is always stocked with fresh fruit. Examples of

good fruit choices are apples, grapes, bananas, kiwi, raspberries,

blueberries, strawberries, mango, oranges, tangerines, and pineapple.

Extra Virgin Olive Oil. This oil can be used in salads and sauces. It's

loaded with antioxidants is an easy source of calories.

Green Tea. An organic green tea without any extra herbs is the best.

Grains. The best grains are oats, oat bran, whole flaxseed, quinoa,

whole barley and wheat bran.

Legumes. Kidney beans, split peas, chickpeas and lentils are excellent

sources of fiber and a great addition to your volleyball nutrition.

Meat, Poultry and Fish. Eat a wide variety and do not limit yourself to a

single grocery store. Whether it's a small market or supersized grocery

store, each will carry a different selection of meats.

Mixed Nuts. These are easy calories and a great source of good fat.

Salmon. Genuine wild salmon is better than farmed salmon because you

will benefit from its higher quality Omega-3 profile and absence of

mercury and toxins.

Spices. If you're not a gourmet chef, just focus on some of the basics like

salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon.

Vegetables. You should get familiar with vegetables from your local


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market. Here are important vegetables for volleyball nutrition...

spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions,

cucumbers, celery and carrots. When choosing vegetables, try and aim

for the colors of the rainbow and you'll be fine.

LESSON 6:

Volleyball Injuries...Top causes and how to

avoid them

Volleyball injuries related to tendon, ligament or joint pain are

common problems faced by strength training athletes.

At one time or another, you likely have heard a volleyball player say,

“My shoulder is killing me,” or “This knee has been aching for months,”

or “I can’t doing anything that involves bending because it hurts my low

back.”

It would be more comforting to believe that injury prevention is not a

hot topic because volleyball injuries are very uncommon, but we know

this is not true.

If you have a history of injury or a present problem, it needs to be fixed.

Even better, lets prevent the potential for volleyball injuries altogether.

Top 8 Causes of Volleyball Injuries

1. Not Warming-up. If you have never warmed up and have never been

injured, consider yourself lucky. A warm up is a great insurance policy

against a strain or injury.

Even though warming up is highly subjective, I recommend that everyone

spend a few minutes warming up before a volleyball strength training

workout.


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The best way to warm up depends on your age, your level of

conditioning, and your history of injury. The purpose of warming up is to

get blood rushing through your body and to allow a few minutes to

mentally rehearse your goals for the hard workout you are about to do.

2. Training Too Often. Your volleyball strength program likely has

splitting exercises. For example, one day may focus more on upper body,

while the next day you focus more on training the lower body. A splitting

routine has its benefits, but its benefits are counteracted when you train

too often.

It’s not just your muscles that require recovery, but also your organs,

joints, hormonal systems, and nervous system all need adequate time to

recover from volleyball training.

These vital systems can be overworked too, and just because you feel

rested doesn't mean these other systems have fully recovered.

Your structural system doesn't care that you worked your upper body

yesterday and are giving it a break by training your legs today. It’s all

the same to your tendons, ligaments and joints.

I assume you want steady and consistent gains so don't underestimate

the other systems in your body.

3. Psychological Influence. Studies have shown that athletes who are

aggressive, tense, and compulsive have a higher risk of injury. Tension

may make muscles and tendons more taut, increasing the risk that they

will be harmed during workouts.

However, don’t underestimate the value of ‘psyching’ yourself up prior

to a weight training session.

Similar to other life goals, improvement requires a sense of focus and

purpose prior to each workout. To make progress, you must reach a

greater muscular capacity creating potential for muscle growth which

means today’s workout must be better than your last workout.


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4. Choosing the Wrong Weight. Even though our goals are improving

strength and power for volleyball, there are still times when you could

choose a weight that will compromise your form and put you at risk for

volleyball injuries. Not only will your form be incorrect but you will lose

the isolation on the muscle. Remember, your muscles can not read the

amount of weight on the plates. Yes, muscular overload must be

attained with heavy lifts but the progress must be consistent and

gradual.

Inch by inch life is a cinch. Yard by yard life is hard! Your goal is to

stimulate your muscles - not your joints.

Oftentimes choosing a weight that is outside our limits will transfer the

stress to your tendons, ligaments and joints.

Most trainees have no idea until a few days later when they can’t figure

out why the heck their lower back, shoulder, and knees are killing them.

Worse yet, most young trainees who are currently lifting outside their

limits will have no clue until 5-10 years from now when their neck and

shoulder start hurting and they have to start spending hundreds of dollars

on therapy.

6. Inadequate Nutrition. Most joint problems, such as arthritis,

tendinitis, and bursitis, can be reduced with natural compounds that can

save you from aching joints and years of pain. The sad news is that most

treatments offered by traditional medicine simply treat the symptoms

and make the problem worse in the long run.

Common doctor recommendations of anti-inflammatory drugs,

injections, joint replacement and ‘stay off it’ advice are useless and

could be avoided if the proper measures were taken years ago.

Supplement with flax oil at least three times a day to help reduce

inflammation in the joints, which will also help reduce pain from heavy

lifting. Glucosamine is considered by many as one of the best natural

products for the treatment and prevention of cartilage degeneration. It

is an essential part of cartilage, synovial fluid, and other components of


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joints. Chondroitin sulphate is related to glucosamine and acts like flax

oil helping to reduce inflammation around the joints. Also, the

antioxidants Vitamin E and C should be added because it is well known

that free radical pathology is part of the damage that takes place in the

joints.

7. Using Inappropriate Range-of-Motion. Many volleyball injuries occur

when training in the weakest part of the motion. For example, the

bottom of the squat position places outrageous stress on the knees and

the bottom of the bench press position can tear the ligaments and

tendons of the upper arm and shoulder.

However, lifting heavy with a full range of motion is acceptable and will

stimulate more muscle tissue if you have gradually progressed with a

slower and controlled movement and then progressively add resistance.

If you are training with full range movements and have limiting flexibility

issues in certain joints, only train within your current range.

8. Not Stretching Enough. Studies show that shortened muscles perform

weaker, slower and have a higher incidence of volleyball injuries. But big

muscles require strong, lengthened and healthy tissue. Performing

exercises that prevent volleyball injuries is an important component of

your fitness that can improve muscle strength, help maintain healthy

joints, and accelerate recovery.

LESSON 7:

Bodyweight strength training you can literally

do anywhere

The following volleyball workout program has many functional exercises

including push-ups, pull-ups, handstand push-ups, dips, one leg squats,

one leg deadlifts, one leg back extensions, and a few others that might

be new for you.


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"You have no freaking business using a load if you can’t stabilize,

control and move efficiently using only your body weight."

- Alwyn Cosgrove

Do you think bodyweight exercises

are too easy and a waste of time?

Body weight exercises should be the foundation of any volleyball

training program no matter what your frame, body type, age or sex.

The secret to this volleyball workout program is INTENSITY. The order of

strength exercises is not so important. The goal should be to perform AS

MANY REPS AS POSSIBLE within each time frame. Your heart will be

pumping and you should be sweating harder than any traditional cardio

workout.

Bodyweight Workout for Volleyball

Order Exercise Sets Time Tempo Rest

AStandard Push

up3

20

seconds

constant

speed

20

seconds

BMountain

Climbers3

20

seconds

constant

speed

20

seconds

C Burpees 320

seconds

constant

speed

20

seconds

D High Knee Drill 320

seconds

constant

speed

20

seconds

EBodyweight

Squats3

20

seconds

constant

speed

20

seconds


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FClose Grip Chin

ups3

20

seconds

constant

speed

20

seconds

G Bench Dip 320

seconds

constant

speed

20

seconds

H Modified Pull up 320

seconds

constant

speed

20

seconds

IAlternating Split

Squat Jump3

20

seconds

constant

speed

20

seconds

JSingle Leg Hip

Extension3

20

seconds

constant

speed

20

seconds

KBodyweight

Reverse Lunge3

20

seconds

constant

speed

20

seconds

LSingle Leg Plank

Raise3

20

seconds

constant

speed

20

seconds

MOblique

Adductor Raise3

20

seconds

constant

speed

20

seconds

Bodyweight Volleyball Workout Program Tips

This volleyball workout program should be done as a continuous

circuit. This means you will move continuously from exercise to

exercise.


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You'll likely need a watch so you can keep track of the 20 second

intervals.

Your goal is to perform as many reps as possible within 20 seconds

and then move to the next exercise. You get 20 seconds rest

between exercises.

Focus on using a faster tempo for this 20 seconds so you can get

more and more reps within the 20 second time frame.

Feel free to improvise with this circuit if your fitness is really low.

For example, you could group all of the upper body exercises

together and all the lower body exercises together and perform

them on separate days.

The secret to this circuit is INTENSITY. The order of volleyball

strength exercises is not so important.

Don’t be surprised if you get extremely winded and fatigued. This

volleyball workout program can also be used as a conditioning

program.

To train conditioning, work up to 3 sets with only 1 minute rest

between sets. If 20 second intervals are not enough, then build up

to 30 seconds per exercise.

Good luck!


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LESSON 8:

12 Tips to Strength that Lasts

It’s simple to suggest workout intense, eat well, and you’ll improve your

strength for volleyball. Unfortunately this advice doesn't explain why

your friend can make great gains in volleyball strength and power while

hanging out at the pool and not working out very much all summer.

As you know, not all metabolisms are created equal and research has

proven that some of us can improve strength, build muscle, and burn fat

faster than others. If you feel like you’re doing everything right but are

still not in the great shape you would like to be in, check out the tips

and tricks below.

Here are 12 secrets that will help you increase your strength and power

for volleyball. You should combine as many of these techniques as

possible so that you experience a huge difference in your volleyball

game.

1. Follow a specific, pre-set nutrition plan so that you know exactly

what you’re supposed to eat and what times and in what amounts. Many

volleyball players (especially teenagers) are simply not eating enough.

You will be more likely to get your meals in and consume enough food if

you have a plan to follow. Print it out and post it on your refrigerator.

2. Read nutrition labels being precise about your food intake and ensure

your food plan matches exactly with what you’re consuming.

3. If you aren't getting the results you want, plan to raise your caloric

intake one time every five days, minimum.

4. As you increase your caloric intake, you should be doing more interval

training. You should build up to at least three 20-minute workouts at 85%

intensity.


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5. For interval training, rely on the classic and effective 1-minute hard

followed by 1-minute easy protocol for a total of 10 intervals. Don't

make the mistake of adding aerobic conditioning to your training.

Training aerobically is just going to make you less athletic and slow your

process to becoming a more strong and athletic volleyball player.

6. Incorporate muscle-saving supplements like creatine and branch chain

amino acids with a liter of water before your strength training sessions.

7. Train hard with weights and train often. With any program,

progression is key. Be prepared to move from 1-day or 2-days of weight

training to at least 3-days or even 4-days of weight training a week.

8. For anerobic conditioning, improve anaerobic endurance by keeping

rest periods between 30-60 seconds. Obviously, your intense strength

training workouts need to have longer rest periods.

9. Don’t plan to eat perfectly without any unplanned cheat, I mean treat

meals.

10. Eat as many fibrous vegetables as possible like broccoli, cauliflower,

spinach, and/or asparagus to name a few.

11. Only bring food items that appear on your meal plan into your home.

12. Set a deadline for the day you want to have your desired results.

Just one of these tips above could be the game-changer that gets you

the strength you need for volleyball. Your instincts will tell you which

ones to begin leveraging starting today.

Workout hard and train smart,

Dennis Jackson, CSCS

Author, Volleyball Strength!

volleyball-strength-program.com

strength-and-power-for-volleyball.com


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Copyright & Disclaimer - Before beginning any new exercise, nutrition or

dietary supplement program you should consult a physician first. The

information presented herein is not meant to treat or prevent any

disease or to provide the reader with medical advice. If you are looking

for specific medical advice then you should obtain this information from

a licensed health-care practitioner. This publication is intended for

informational use only. Dennis Jackson and www.strength-and-power-

for-volleyball.com will not assume any liability or be held responsible for

any form of injury, personal loss or illness caused by the utilization of

this information. The individual results obtained from the use of this

program will vary from person to person and we make no guarantee as to

the degree of results that you will personally achieve. This publication is

fully copyrighted and does not come with giveaway or resale rights. You

may not sell or redistribute this report. Copyright and illegal distribution

violations will be prosecuted.


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