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.

Build Muscle

John Graham Baines asked:


The answer is YES. I know many of you are probably sceptical about using body weight exercises to build a strong and lean physique. The truth is the body cannot distinguish between your own body weight and a weight being lifted up. Both forms of exercises provide plenty of resistance the only difference being the type of exercises.

Gymnasts are a good example of the type of people who only use body weight exercises. They build their physiques for function first then ornamental second.

By using intense resistance exercises that can only be sustained for less than five repetitions the body focuses on using the nervous system to recruit as many muscle fibres as possible. This is known as “neural adaptation”. You build the greatest amount of strength using this form of training.

To train for muscular hypertrophy you adjust the intensity of the body weight exercises so that you have a rep range between eight to twelve reps. You can adjust the intensity by using easier variations of the body weight exercises.

To train for endurance you adjust the intensity of the body weight exercises so that you have a rep range between fifteen and fifty.

Some good old fashioned exercises include:

*Pushups, pullups, chinups, squats and janda situps.

Although these exercises may not seem like much they are in fact the most effective in building muscle simply because they involve multiple joints and allow your body to move in space rather than your arms and hands. It is also recommended that one trains with these basic exercises before moving onto weights if one chooses to.

For more information on building a strong and lean physique visit below:

http://buildmusclenoweights.blogspot.com/



Muscle Growth

Muscle building is magnificent ways of accomplishing strength by replacing a novel body structures having curves, organic strength as well as lines. This requests accurate work out with muscles. Muscle building is an overwhelming practice, also a leisure pursuit which is highly authoritative, in view of the fact that it is worthwhile in addition to that it also offers you some real great paybacks; such as an enhanced appearance, increased strength, growth in confidence plus including all, a hale and hearty look. It is an acknowledged fact that encompassing muscles, is to a great extent more gorgeous than a fat body. Building muscles is not an easy task to perform, but it is fairly simple. If you are ready to put in the appropriate effort, then you will surely not face any problem in building muscle.

Muscle building is extremely in good turn with fitness devotees all over the world. A grand look along with budding self confidence nature is what everybody desires to accomplish. Muscle building is the course of accomplishing muscle from end to end with the amalgamation of exercising using weights, hoisting the sum of calories addicted, along with its recreation. The spirit lying behind muscle building is to be figured up as follows: promoting the muscle with an adequate amount of calorific in take to give support in the muscle development and no more.

Muscle building is over and over again perplexed with burning of fat. Despite the fact that some quantity of fat is burnt, it does not go ahead in losing weight. Muscle building is confirmed to be obliging not only for development in athletic aptitude but at the same time it also set in motion your basal metabolism as well as endorses fat smoldering. Muscle building is incredibly significant if losing fat is a preferred consequence of your work out. The moment you bend over your body your mass reaches up to a certain extent, you can intake more for the reason that the muscle requires a more fuel to utility.

Muscle building is an extended procedure which can even take months for noticeable outcome. It solely depends on your permanence, calorie ingestion as well as proper rest which recompense you with immense prizes, which is an overwhelming body everybody will envy. Muscle building is a progression, easy to trail but it desires effort as well as uniformity to bring about your goals.

Muscle Gain