The Ultimate Guide To Weight Training For

The Ultimate Guide to Weight Training for Volleyball is a must have for any competitive volleyball player looking to accelerate his or her skills. Complete with year-round workout programs designed specifically for volleyball, there is no longer a reason to follow a general fitness routine. By doing exercises that target volleyball specific muscles, you will be exercising more efficiently as well as optimizing your performance on the court.

Part I VOLLEYBALL SPECIFIC TRAINING

Introduction

9

(1)

Off-season Program

10

(7)

Preseason Program

17

(1)

In-season Program

18

(15)

Part II GETTING STARTED

33

(20)

Warming Up

35

(1)

Cooling Down

36

(1)

Abs

37

(8)

Stretching

45

(6)

Proper Form

51

(1)

Proper Breathing

52

(1)

Part III RECOMMENDED EXERCISES

53

(44)

Substituting Similar Exercises

55

(1)

Chest Exercises

55

(7)

Back (Lats) Exercises

62

(6)

Shoulders Exercises

68

(10)

Triceps Exercises

78

(5)

Biceps/Forearms Exercises

83

(6)

Legs Exercises

89

(8)

Part IV THE NECESSITIES

97

(34)

Perfecting Your Technique

99

(1)

Estimating Your One-Rep Max

100

(7)

The Different Folks, Different Strokes Principle

107

(1)

Overtraining and Staleness

108

(2)

The Declaration of Variation

110

(2)

Muscle Fibers

112

(2)

Training Techniques

114

(3)

When to Increase

117

(7)

Safety Reminders

124

(2)

Record Keeping

126

(3)

Test Yourself

129

(1)

Conclusion

129

(2)

Part V SUPPLEMENTAL 4-WEEK PROGRAMS

131

Endurance/Stamina/Fat-burning Programs

133

(14)

General Fitness/Power Programs

147

(14)

Strength Programs

161

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The Ultimate Guide To Weight Training For Volleyball

Summary

Table of Contents

Supplemental Materials