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Volleyball Training Program

Updated on July 18, 2011
"The Professor" Isn't That Big
"The Professor" Isn't That Big
Neither is Nick...
Neither is Nick...

Learning how to workout for volleyball can be very fun and exciting, especially when your increased strength and mobility allows you to make outstanding plays s

Many athletes are confused about how to strength train for volleyball.

Even though volleyball is a strength and power sport, it's much different than other power sports such as football and basketball.

One big difference between volleyball and football or basketball is building muscle bulk (mass) is important. For example, adding muscle helps when playing those sports because you can use size to your advantage.

Basketball and football are contact sports. A lineman in American football can use their own body weight to lean and push on the opponent.

In volleyball size doesn't matter. Sure, it's a big advantage to be tall when playing on the front row, but do you really get advantage by being big and heavy?

You can get stronger with out getting real big. This should be the focus of strength training for volleyball..... train to get strong, fast, and explosive.

Big Muscles Don't Make You a Great Volleyball Player

How a bodybuilder trains is very different than a volleyball player trains. The goal of bodybuilding is about improving muscle size and symmetry. The goal of bodybuilding isn't to improve athetic performance.

Not all weight training is the same and just because an athlete gets bigger and stronger doesn't mean they are able to transfer that added muscle to their sport.

For playing sports, it's important to focus on improving movements. We want to become more athletic, not just improve strength. It may be easier to design workouts with exercises that isolate individual muscles, but by doing so it's difficult to get muscles to work together as an integrated system.

Think of training the body as a single unit. Muscles are links in the chain. Remember, the goal of volleyball training is not to focus on changing how the body looks, but to improve how the body moves.

Working Out Hard is the Best Way to Get Toned

Many people don't understand working out hard is the best way to build lean muscle mass.

Lifting heavy doesn't equal "big muscles". You get big by doing a high number of reps exercising the same muscle groups over and over again.

To improve strength and not necessarily muscle, the focus should be on high intensity (lower volume, fewer repetitions, heavier weight), NOT low intensity, (higher volume, higher repetitions, lighter weight).

Other than genetics, probably the two biggest things to consider when thinking about getting big (or how to avoid getting big) are 1) training volume and 2) nutrition.

Training volume is basically calculated by multiplying Sets times Reps times Intensity (weight lifted).

Generally, the higher the training volume, the better you will increase muscle size.

Another common mistake is people focus on one area of the body (such as the abs) to get results. That's not how to train to lose weight or get toned. Training muscles in isolation won't give you the results you want. Focusing on one area of your body is a waste of time.

Many people think, "I just want to get toned and not get big muscles." They think working out really hard leads to big muscles, whereas, if they just want to get toned, the workouts are much easier. This thinking is completely backwards.

Other than genetics, probably the two biggest things to consider when thinking about getting big (or how to avoid getting big) are 1) training volume and 2) nutrition.

Training volume is basically calculated by multiplying Sets times Reps times Intensity (weight lifted).

Generally, the higher the training volume, the better you will increase muscle size.

Focus On Training Movement, Not Working Muscles in Isolation

Another common mistake is people focus on training just one muscle at a time. This is wrong because it's not how your muscles work. When you move, the muscles work together as a single unit. Focusing on one area of your body is a waste of time. Training muscles in isolation won't get you the results you want.

You won't improve your vertical by working the quadriceps muscles in isolation. For example, the leg lift exercise works the quadriceps (thigh muscle). To improve your vertical jump you need to train the movement.

The movement is called a triple extension where the hip, knee, and ankle all work together during the jump. You would be much better off just doing jumping exercises to improve your vertical, rather than try to improve strength of particular muscles.

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    • profile image

      WONDERMAN 

      7 years ago

      What muscles should I train if I want to hit the ball harder?What is the proper way to hit the ball-with fingers apart or together?

    • profile image

      Morgan 

      7 years ago

      How do I beat out another setter? We're on a team where there are a lot of good players and there are two setters but I really want to win the starting job and make an impression on my coaches.

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