Sabtu, 08 Agustus 2009

[] Powerful Periodized Strength Training Basics For Volleyball

has posted a new item, 'Powerful Periodized Strength Training Basics For
Volleyball'

Strength 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 ~ RepeatRegardless 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.Copyright 2005
strength-training-woman.comLynn VanDyke is the proud owner of the net's leading
fitness and strength training site. Learn more about volleyball and strength
training by visiting
http://strength-training-woman.com/strength-training-for-volleyball.html

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