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A 12 week strength & conditioning training program for Volleyball, focusing on plyometric conditioning for an advanced level. DS Performance have created an​.
Table of contents

To aid your training, we also included a series of tables to create your lifting percentages. These tables will help you work out your working percentages from The tables are broken down into 5 loads, all in kilograms, ranging from 10kgkg All programmes by DS Performance are 12 weeks in duration, we recommend that you do two, six week training blocks, with a de-loading week between the two training blocks. This will allow the body to recover, prepare you for the second training phase and reduce any risk of injury.

Volleyball | Besplatna dostava za Srbiju | Knjige

Volleyball players must be very fit due to the game's constant jumping and quick movements which are taxing on the legs. Players need to be strong, powerful and fast to generate the necessary drive when striking the ball to produce maximum velocity and to achieve large vertical jump heights.


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The players need to be stable and mobile to reduce the risk of injury from all the plyometric rebounding they do. This is why our programmes have been designed to develop the key physical attributes for Volleyball. Covering the essential physical aspects to Volleyball is just as important as putting the time in on the court. Choose your current training level, Amateur, Intermediate and Advanced for the variable you would like to train and progress your way up to "Advanced" to really improve your performance.

The load of an exercise program has often been characterized as the most critical aspect of a resistance training program. Assigning a proper load in a resistance training program for the rehabilitating athlete depends on such factors as training experience, current level of fitness, and type of pathology. A repetition maximum continuum has been supported. High-intensity training involves few repetitions, whereas low-intensity endurance training requires much higher repetitions eg, RM.


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Training volume is a summation of the total number of repetitions performed during a training session multiplied by the resistance used kilograms or pounds , and it reflects the duration of which muscles are being stressed. The success of single-set versus multiple-set systems have been debated in regard to which provides superior results with respect to strength.

Several studies have reported similar strength increases between single- and multiple-set programs, 19 , 34 , 74 whereas others have reported multiple-set programs being superior 9 , 12 , 69 , 76 , 79 in previously untrained subjects. The popularity of single-set training has grown among general fitness enthusiasts. To continue making gains in an exercise program, stress to the muscle must be progressively increased as it becomes capable of producing greater force, power, or endurance. Once the muscles adapt to an exercise program workload, they will not continue to progress in the desired training goal unless the workload is increased in some manner.

Therefore, to continually improve physiologic function, progressive increases in load must be applied to which adaptations will again occur. Resistive exercises should be performed with enough frequency, load, and duration to produce overload without producing fatigue. There are several methods to progressively overload the muscle 2 —by increasing the resistance; by increasing the training volume by increasing the number of repetitions, sets, or exercises performed; by altering rest periods; or by increasing the repetition velocity during submaximal resistances. The athlete should have sufficient time to adapt before making significant changes.

The American College of Sports Medicine 3 recommends that changes in total training volume reps, sets, load be made in increments of 2. Different athletes on the same team sport can, and often do, require different training. Strength is the ability of the muscle to exert force or torque at a specified or determined velocity. Training for strength requires various levels of load, depending on the athletes. A greater challenge is required for the more experienced lifters to gain strength. Many sporting activities take place so rapidly that it is virtually impossible to recruit the maximum number of muscle fibers.

Time is an essential element when training for power. Rate of force development can be defined as the rate at which strength increases. Training programs dedicated to the development of power require high-force training and high-quality power movements in which time and the rapidity of movements play a vital role in the quality of the exercise. Plyometrics is a popular training method based on the stretch-reflex properties of the muscle to produce power. Hypertrophy can be simply defined as an increase in muscle size.

High-powered Plyometrics

Larger training volumes are needed when the goal of a resistance training program is that of increased lean body mass or muscular hypertrophy. Endurance is the ability to work for prolonged periods: the ability to resist fatigue. Generally, endurance training is of lower intensity and higher volume in comparison to training for strength and power.

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As many as 30 to more than repetitions depending on load percentage of 1 RM has been suggested. Recommendations for advanced individuals include various loading strategies for multiple sets per exercise repetitions or more in a periodized manner leading to a higher overall volume using lighter loads. As early as , DeLorme 21 recommended 1 heavy resistance and low repetitions to develop strength and 2 light resistance with a high repetitions to develop muscular endurance.

Conversely, the Oxford technique 24 uses a regressive loading model for resistance exercise. The programs share similarities: rest periods and increases in resistance over time. The DeLorme technique builds a warm-up into the protocol, whereas in the Oxford technique, resistance is progressively decreased as fatigue surfaces.

Fish and coauthors 24 compared the Oxford and DeLorme techniques for training efficacy. In a randomized prospective study comparing the 2 techniques over a 9-week time frame, the DeLorme technique was more effective for a RM increase, although the differences were not statistically significant. The number performed on those sets determines the amount of weight added or sometimes removed for the next session.

In the third set, the maximum weight is lifted to fatigue. Weight is reduced 5 to 10 lb 2. The weight stays the same if he or she can perform 5 or 6 repetitions. If the athlete can perform more than 6 repetitions, the following set will include a 5- to lb 2.

Kinesiology and Rehabilitation Science (KRS)

When this technique was utilized in 21 athletes after knee immobilization, they averaged an increase of 4. A study of 21 women used isotonic and isokinetic exercises to determine strength increases during a 1-legged jump. The isokinetic group trained with 2 sets of 10 repetitions through a velocity spectrum, and the isotonic group trained with the DAPRE technique. Both groups increased strength, but the 1-legged jump did not change.

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In the s, Norwegian physiotherapist Oddvar Holten developed the philosophy of medical exercise therapy as a method of determining training intensity. The athlete performs a weight to fatigue; the number of repetitions performed are then correlated with a given intensity, and a 1 RM is determined. For example, if a patient can do 10 lb 4. This patient would perform 3 sets of 10 at The Holten curve. Percentage of 1-repetition maximum 1 RM on the left side of the curve with estimated repetitions at that intensity on the right. Used with permission from Oostdam N et al.

Design of FitFor2 study: the effects of an exercise program on insulin sensitivity and plasma glucose levels in pregnant women at high risk for gestational diabetes. BMC Pregnancy and Childbirth. Periodization is one way for the clinician to approach the design of resistance training programs. Periodization is the planned manipulation of training variables load, sets, and repetitions to maximize training adaptations and prevent the onset of overtraining syndrome.

Owing to the increased demands, the neuromuscular system adapts with increases in muscular performance. If the system is allowed to adapt to stressors without concomitant changes in overload, no further adaptations are needed, and increases in the desired outcome will eventually stop. Furthermore, periodization may be beneficial by adding variation to workouts, thus avoiding boredom or training plateaus Figure 2. Periodization of strength training with associated terminology used in European and American literature.

Note the inverse relationship of intensity and volume. Used with permission from Gearhart RF Jr et al. Although other models of periodization exist, there are 2 primary models. First, the classic, or linear, model is based on changing exercise volume and load across several predictable mesocycles.