Powerful Periodized Strength Training Basics for Volleyball

Strength training dominates the conditioning and fitness programs of most athletes throughout the year. In particular, volleyball players are known to have one of the highest levels of dedication to strength training. These elite athletes realize the benefits of a proper periodized strength training program.

Volleyball takes players to the extreme. Each athlete is expected to excel in explosive movements, vertical jumps, power shots, and intense serves. Rotating positions in volleyball signifies the ultimate need for well-rounded players. Being a great blocker is a great advantage, but volleyball thrives on spectacular athletes in every aspect. Strength training is an important component for any elite athlete.

Strength training for volleyball requires knowledge of periodization. Periodization means changing one or more variables within your strength training program on a regular and consistent basis. These variables may include exercise, frequency of lifting, intensity of lifting, or method of lifting.

Volleyball players, as well as most other athletes, work on an annual periodization program. They divide their year into 4 different segments or cycles. Each new segment means that they must change their strength training program to match the goals for that cycle.

The four segments can be divided into offseason, preseason, in-season, and postseason. Each season has unique goals and a unique strength training program. Athletes allow time to rest, build strength, and develop specific sport functions before the start of the official game season.

The goal of the offseason is to develop power and strength. The offseason uses power exercises and higher weights to increase muscle size and strength. Typically, the strength training program is most intense during the off-season. Athletes spend a lot of time on their basic fitness foundation.

The preseason focuses on specific functions of the real sport. Squatting, jumping, sidestepping, hitting, and spiking are common volleyball moves. The preseason volleyball strength training routine is less intense than the offseason one. The goal is to maintain that strength and power, but hone the sport-specific movements. Most of the routine is devoted to mock games and volleyball drills.

The season is exclusively focused on maintaining preseason and off-season goals. The accumulated off-season power and the preseason put that power to use. Athletes enjoy the fruits of their labor during the season. The spike that flies past the opponent’s head and pierces the floor is proof that strength training for volleyball works.

The postseason goals have to do with relaxation and repair. This is a time of year that includes low intensity workouts. The goal is to allow the body to recover after grueling months of high intensity workouts. These few weeks of rest and low intensity cardio and strength training put an end to the entire year of training. The postseason offers a trained and healed athlete to start fresh off-season strength and power.

Off season ~ Preseason ~ In season ~ Post-season ~ Repeat

Regardless of the season, some things remain constant. Volleyball players should always perform one or more exercises for each muscle group. Each exercise should be performed through full ROM (range of motion), and each strength training routine should be geared toward sport-specific movements.

Strength training for volleyball players is an essential and organic component of your fitness program. Strength training offers the advantage 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 exercise routine based on specific goals.

Copyright 2005 Strength-training-woman.com

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