Lynn Vandyke asked:


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

Volleyball pushes players to the extreme. Each athlete is expected to excel in explosive movements, vertical jumps, power hitting and intense serves. The position rotation in volleyball signifies the definite need for comprehensive players. Being a great blocker is a huge plus, but volleyball thrives off of all-around spectacular athletes. Strength training is a massive component to any elite athlete.

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

Volleyball players, as well as most other athletes, work on a yearly periodization schedule. They break their year down into 4 distinct segments or cycles. Each new segment means they should change their strength training program to match that cycle’s goals.

The four segments can be broken down into the off-season, the pre-season, the in-season, and the post-season. Each season has unique goals and a unique strength training program. Athletes allow time for resting, building strength and building sport specific functions before the start of the official game season.

The off-season’s goal is to build power and strength. The off-season utilizes power exercises and higher weights to increase muscle size and strength. Typically, the strength training program is most intense during the off-season. Athletes invest a lot of time to their basic fitness foundation.

The pre-season focuses on actual sport specific functions. Squatting, jumping, lateral stepping, hitting and spiking are all common volleyball movements. The pre-season volleyball strength training routine is less intense than the off-season. The goal is to maintain that strength and power, but to perfect sport specific movements. Most of the routine is dedicated to mock volleyball games and drills.

The in-season purely focuses on maintaining the off and pre-season’s goals. The off-season built power and the pre-season put that power to use. Athletes enjoy the fruits of their labor during the in-season. The spike that flies past the opponent’s head and drills into the floor is proof that strength training for volleyball works.

The post-season’s goals are about relaxation and repair. This is a time of year that includes low intensity workouts. The goal is to allow the body to heal after grueling months of high intensity workouts. These few weeks of rest and low intensity strength training and cardio bring the entire training year to a close. The post-season delivers a skilled and healed athlete to begin the off-season strength and power building again.

Off-season ~ Pre-season ~ In-season ~ Post-season ~ Repeat

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

Strength training for volleyball players is an essential and organic component of their fitness and conditioning program. Strength training delivers the edge that 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 fitness routine based on specific goals.

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Gen Wright asked:


The Baby Boomer generation is defined primarily as men and women born between 1946 and 1964 moving through their 40s, 50s and 60s. Baby Boomers make up 25% of the population and own 77% of the world’s financial assets. This generation have always made up their own set of rules, have always rebelled against tradition and generally made up their own culture. They now want to continue to cut a path through the unknown and not only want to look good, they also want to feel good. And “good’ usually means “young”. They have seen their elderly parents become weak, feeble and lose their independence in their later years, and they do not want to suffer the same fate.

Baby Boomers also known for their dedicated work ethics and high standards are very interested in health and fitness and are showing up in gyms around the world to get started on a strength training program because they have heard it will help them stay younger. This age group can expect to live into their 80′s, 90s and beyond so staying strong and healthy is of great importance to be able to remain independent and healthy to enjoy these extra years.

Baby Boomers will not thank you if you call them “elderly” and they have no intention of “slowing down” or “growing old gracefully”. They intend to remain active and youthful throughout their entire lives so their health span equals their life span. If a strength training program will assist them in accomplishing this, then so be it, they will take it. As you would expect they are setting their sights high – instead of sitting around idly watching the world go by, Boomers intend to start new careers, hobbies, and travel. This can only be made possible by remaining strong and healthy. Strength training is the means to achieve this.

In addition to enhancing their own health, fitness and quality of life, Boomers also have the chance to influence the next generation by setting an example of a new, active model of an aging adult. They will teach them that weakness and frailty is not an inevitable part of getting old and that it within our control to stay strong and vibrant. Staying independent and taking care of ones self is a great incentive to maintain strength as you age. Creating more energy and endurance by being fitter and stronger enables an active lifestyle to easily be maintained. Building strength also builds strong bones, which helps prevent the bone-thinning disease osteoporosis. And toned muscles look better than flabby fat. Muscle is youth.

You can start building and regaining strength at any age, even people who begin strength training in their 70′s or 80′s can regain loss strength in as little as eight weeks. You don’t have to accept that you will lose your strength or muscle tone just because you’re getting older. Your muscles will continue to work for you as long as you make an effort to work your muscles. Strength training is the key to staying young, no other form of exercise can achieve the same results and the outcome is an improved quality of life that you could scarcely imagine.



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