Complete Strength & Conditioning Training for Volleyball | Programming & Periodization of Training
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- Опубліковано 29 чер 2024
- This video will cover how strength & conditioning training can be programmed and periodized for volleyball athletes.
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Absolutely crazy that all of this information is free. Thank you so much
no problem
This is the best video I've seen on volleyball strength training! It's so refreshing to encounter someone who actually knows what they're talking about. I see so many volleyball "trainers" having athletes do dumb exercises like one arm dumbbell presses while balancing on a bosu ball. It infuriates me when they don't use compound movements combined with a complete and utter ignorance of programing, periodization, progressive overload, etc.
I competed in olympic weightlifting when I was in my teens and early 20s and powerlifted for decades after that. I know a good strength training program when I see one, and yours is great! I used a very similar program when my daughter played volleyball and my sons played high school football (although with my sons the frequency and volume was much higher. They were very enthusiastic about training and I had them sleeping 8+ hours a night and eating a lot of food so they had no problem recovering).
I do have a few question and comments. At 10:00 you stated that lighter weights with higher reps will produce more fatigue and soreness than heavier loads. If relative intensity is the same I would agree that higher reps with lighter loads will produce more soreness but I do not agree that the fatigue will be greater. Heavier loads will produce more fatigue than lighter weights when relative intensity is the same, especially on compound movements like deadlifts.
My second concern are the trap bar deadlifts. I think that trap bar deadlift is close to if not equal to barbell deadlifts in regards to strength acquisition and carryover to athletic performance. The problem I've run into when coaching athletes is when they only perform trap bar deadlifts and not barbell deadlifts it's much harder to then teach them proper form on movements like stiff leg deadlifts, romanian deadlifts, and sometimes even bent rows. This occurs because trap bar deadlift requires less hip hinging than a barbell deadlift, and therefor when an athletes tries to learn a movement that requires an exaggerated amount of hip hinging it is difficult for them because the lack of movement familiarity.
I understand you chose the trap bar deadlift (along with other movements) because of the lack of coaching and skill acquisition necessary to perform the movements and if you were working one on one with an athlete you might have picked a movement like back squats and/or barbell deadlifts.
I'd like to know your experience teaching athletes deadlift variations when they only have experience trap bar deadlifting. Are my experiences unique or have you found the same thing?
Glad to hear you enjoyed the video!
Yes, I agree that lighter loads are probably less fatiguing per set, which I have come to realise since I made the video.
It depends on whether you are working with an athlete individually or in a team setting. I have primarily worked with entire teams in the past, which makes it far to difficult to teach everyone how to RDL/conventional deadlift/ bent row etc. So in that case, I definitely prefer the trap bar deadlift. However, like you mentioned, if you are working with an athlete 1-on-1 then you may be able to supervise and teach them how to perform those movements properly. Either way, strength training is general in nature for court/field sport athletes so I doubt the exact variation makes much difference in the grand scheme of things 👍
THANK YOU SO MUCH FOR THIS VIDEO! it was extremely helpful & exactly what i needed! keep up the great work :)
No problem, glad it was useful 👍
this video is a gem!
Such a great video thank you so much
Am new to the sport so I dont have any competitive matches or anything but it's still rly helpful I had to watch the video few times and some other videos from the channel to understand the general idea
Very very helpful content
Keep up the good work
cheers, glad it was helpful 👍
Wow, what a great video. Thanks so much! You clearly have an excellent S&C background. 🏋️♂️
Cheers, no problem 👍
This is exactly what I needed and was looking for, thank you 🙏🏽
No problem 👍
@@FlowHighPerformance1 just been though Wendler 531 to increase my 1RM for squat but now I want to transition into more jump/ volleyball related training
@@Wesisasian have you increased your vert and performance much?
I thanks for the vid, I have been doing volley for a little while and have been looking for exercises to help improve, there is not much content of high quality regarding specific training in line with periodicity, thank you🤗
Happy to help 👍
I'm taking volleyball training in nepal but our country is not developed in this matter. And i do coach In schools. taking training is easy but coaching is very tough. Your video has given me confidence to do training for myself and to make training to my children. Thank you so much. Its unbelieveable and unexpected. Our coach doesn't give us ideas. Such a ideas you gave me. And i hope you ll upload volleyball related videos many more.
Glad to hear it, all the best 👍
Hi, you're doing a good job. I got one question, how to calculate volume in strenght/power excersise in team sports athletes training?
I just use number of sets per week
Thank you thank you thaaaank you so much for this video ❤❤❤🙏
no problem, glad you found it useful 👍
Thank you so much 💗
No problem, glad you found it useful 👍
Thsi fits my schedule pretty well.👌
Only difference is that Saturday is training for me and Tuesday's and Thursdays are game nights. This is a huge help though still 👍
Glad it was helpful 👍
Great video and explanation! But in Europe our preseason starts in August, then (mostly) in-season starts in October till end of December. There is 2 weeks pause and it continues until beginning of the May. So 8-9 months....it’s all depending on Competitions schedule but that’s it for most of clubs.
glad you found it useful. If you understand the concept, you just just re-arrange the plan to suit your season 👍
@@FlowHighPerformance1 yes! I already did it! Thank you for the video!
Congrats for your scientific work.
Cheers 👍
Thanks for creating this video. I watched it a few times to get the most out of it. The graphics you used helped so much to understand the concepts you presented. Now onto the hardest part for me, finding the best way to apply these principles!
Glad you found the video helpful 👍
Great video!
What an awesome video! Would it be fine to implement more exercising days (perhaps, for calisthenics training or more hypertrophy-based training) on days that are available (Wednesday and Sunday in this video's example) or would it heavily affect my performance for the year (if my routine were to be theoretically the exact one in this video) in a good/bad way? Additionally, why is it that we train for only one plyometric exercise at a time? Would it be possible to add another exercise into my strength and conditioning sessions or would that also negatively affect my performance? Thank you in advance Flow High Performance, and I really appreciate it for this awesome and informative video.
Yes, it is fine to implement more training days. This video was just an example to demonstrate the principles, not necessarily a perfect training routine.
yes, you can implement more plyos following the same principles 👍
Hi sir I llove your videos they are Very informative..Can you do for strength and conditioning for TAEKWONDO
maybe at some point
Great video as always
very good question. Yes, too much plyometric training can certainly increase injury risk. plyometrics can be left out of S&C training if desired, or athletes could just do a low volume of plyometrics in S&C sessions 👍
@@FlowHighPerformance1 Thank you for the reply and answer :)
As an upcoming freshmen I see this video as an absolute win
🏐
Hi! Thank you for the video! Could you help, what does Training blocks means in annual schedule?
a 'training block' is simply a mesocycle of training. ie. 3-6 weeks of hard training followed by a 1-week deload 👍
Nice video. I have a question, Should we do these exercises in the morning or in the evening? In our ground we do 2 training session per day morning and evening. Or should we do only one training session in one day, if yes then what to do in other part of the day?🙏
Either will work 👍
You have some amazing principles, but I’m struggling to put them into practise. For context, it’s currently off-season and I’m trying to recover from a knee overuse injury, so I’m trying to avoid two consecutive intense leg days. Currently for a micro cycle, my practise days are Monday and Wednesday where afterwards I notice my legs become sore often. I’m doing three strength and conditioning days where i’m trying to build up tendon health and such which mainly comprises of eccentric and isometrics of the quads and hams, proprioception of the feet and ankles. When should I do these strength/conditioning days so that I don’t have two legs days in a row, or at least intense ones?
I’ve been thinking about it for so long, I think I’m overthinking it now. Wouldn’t mind some fresh eyes.
The structure of the week is less important than your total weekly workload. If you manage your weekly workload appropriately, it shouldn't make much different what order the session are performed in 👍
This seasonal structure is so Southern Hemisphere
😂 certainly is
Great video! Is the training only Monday and Friday or is it 5 days from Monday to Friday?
This was just an example using 2 S&C sessions on Monday & Friday. However, this is just an example to demonstrate the principles, it is not a specific program to follow
Thank you so much for all your effort you've put in this video! Personally I'm playing in the 2nd division of the Netherlands and I'm really looking to make the next step physically. Therefore I'm really willing to experience this fitness program. However, I would like to ask some questions before I start.
1. I do not have access to a trap bar. Do you know other exercises which can fulfill the same purposes as the exercises you've mentioned in your video?
2. Would you recommend to switch up some of the general strength exercises now and then? If so what exercisers would you choose and when would you switch it up?
As mentioned before, I've got a lot of respect for the effort you've put in this video and your channel! I hope to hear from you. Best wishes from the Netherlands!
1. Alternatives can be any squat variation (back squat, front squat etc.)
2. Yes it would probably be good to change up the general strength exercises every 3-4 mesocycles 👍
Hey Flow High Performance! I have another query! My volleyball schedule contains Volleyball Games on Fridays, and immediately, Volleyball Trainings on Thursdays. I also have volleyball days on Wednesday for school (definitely not high intensity, regarding how it was for me last year) and Volleyball socials on Thursdays (I've yet to know if I'll be sore then). This means that I have 4 days of volleyball in a row, lots of volume.
How would you go about implementing S&C workouts in my routine?
I'm thinking that I could have a more intense S&C workout on Monday to allow me to be well-rested on Thursday (2 rest days) for my socials games which I'd like to prioritise over my school games, and a less intense S&C workout before my socials, on Thursday, so that I could play a bit better on Friday (according to the study), which are very crucial - club games. The season is about to start, so I've yet to know if I'll be sore after my games, and if I'll be able to last 2 days of 'intensive' volleyball in a row (Friday and Saturday), hence, my intensive workout will be placed on Monday to allow me to get necessary rest.
I'd also like to implement specific days where I can focus primarily on hypertrophy, plyometrics, and maybe calisthenics (L-sit), instead of only doing S&C for the entire week. What do you suggest which days I could do for them? I'd like to implement a day for calisthenics, and perhaps, 2 more days on hypertrophy (maybe Tuesday, lower body and Saturday, upper body). Would that be effective?
Overall, I just want to train to become stronger for volleyball, and gain muscle-mass in the long run, but I'm still overwhelmed and confused about this whole concept. Regardless, thank you for this amazing video, I appreciate it. Thanks in advance.
Hi,
just remember that your schedule is never going to be 'optimal'. Just do what you think is best, and most likely the training you did the day before wont have a MAJOR impact on subsequent performance. I try to minimise how much training you do the day prior to your most important match.
Hi, I have question. what is the suitable technical and tactical for volleyball player in periodization training? Thank you
Good question. You would have to ask a sport coach that question because they know about specific technical and tactical programming 👍
Very good video! I just have a question about deloading. How exactly would you go about deloading for one week? I dont quite understand it
Reduce volume to around 1/2 to 2/3 of your regular volume. All other variables stay the same 👍
@@FlowHighPerformance1 thank you for the answer!
No problem 👍
Very informative video thanks allot
I have a question sir as our season is out and we are in offseason now till March so for how long I go with off.season exercises?
I want to b ok peak fully fit before April.
Waiting for your response sir thanku
There is no specific answer to this. Use the principles discussed in this video to make your own decision
@@FlowHighPerformance1 one last question we don’t play indoor we play in open grounds on the mud grounds so the training you are suggesting is going to b same for both indoor and outdoor?
Yes, same for both
Hi, I’m 18 and currently switching my program from power building orientated to volleyball focused as I’m trying to make a university vb team in August. I took a gap year from high school so it’s been hard to get touches in as I’m too old for rep volleyball that being said because I’m not getting as many acceleration/direction changing and cardiovascular training do you have any recommendations on how to improve in those areas when it comes to volleyball specifically (I.e what forms of cardio to do like hitt & or just shorter rest times between sets)
Also if there are any other recommendations for plyometric and power moments as I can recover from more volume because of only getting ball touches once a week or so
The best way you be to try and get in some more volleyball practice. Maybe you could setup some practice matches? If this is not possible, I would recommend intermittent bouts of agility work (5-10s) with 20-40s rest between efforts to replicate the demands of volleyball 👍
First, thank you for the video, i have some questions, we don't have specific seasons or of-seasons here, and i want to be a fit as possible when a turnament is coming up, would you say it's possible to do power training, then Plyometric then Max-strenght training and then plyiometric training in a 4 day split? That's how i've been doing it latly, would you say that's alright or should I change it up?
That seems fine to me 👍
Hey i have another question, my current trainingsplan looks like this, i do power training on monday with 4 exercises 5 sets 6 reps each, tuesdays i do plyometrics 5 exercises, 5 sets with 12 reps, on wednesday i have Volleyball practise, thursdays i do Max strenght training, fridays i have practise and saturdays i do plyometrics again unless i have a turnament. So what i'm asking you is if just having sunday to rest is too little rest, or if that much training with just one rest day, is too little to improve my vertical jump. Cause i haven't been seeing much results lately and have been wondering if it's because i have too little rest.
Any tips on setter specific s and c?
I don't know enough about the specific positions to give any recommendations
Please make a video of strength and conditioning on kabaddi game
I have never heard of kabaddi
Is it useful to implement sprinting or regular squats? If so, when should they be added
Sprints, maybe, but not more than 20m for volleyball purposes.
Squats can be useful, but they are basically the same any other other similar movement (eg. trap-bar deadlift, leg press etc.)
what if i wanted to train at the gym 4 times a week, would i do 2 unilateral and 2 bilateral plyometric workouts a week, would i eccentric load twice a week or and do concentric work twice a week? how would i do it?
Good question. Yes, you could do this style of training 2x per week 👍
Hi, I was wondering if you have no practices or matches all week would you do the same workouts every day with moderate loads to heavier loads as the week increase from Monday to Friday, if you can further up on this that will be great
I wouldnt recommend doing the exact same workout each day. I would recommend alternating between different workouts 👍
@@FlowHighPerformance1 ok, so would you say do this like 3/5 or 2/5 days of the week and alternate the days, so do those workouts like Tuesday/Thursday and do others for the rest of the week
Yes, exactly 👍
@@FlowHighPerformance1 ok,also say for Monday and Wednesday would I follow the same format of types of workouts (push,pull,press) but different exercises
I a questions, why a fullbody workout, isn’t a split into more workout sessions more effective?
Ps: I love ur vids mate!
Depends how many times per week you can train. Total weekly workload is most important, it isn't as important how this is split across the week 👍
@@FlowHighPerformance1 thanks for the fast reply!
No problem 👍
Hi, is this template available for download? I cannot find it on your webpage. Thanks!
unfortunately this template is not available
This video for hockey players pls!!!!!!!
I'll consider it 👍
@@FlowHighPerformance1 thank you, keep up your good work.
so basically, 3 fullbody workouts aswell as 3 vb days and one rest? in which case wouldnt i also add exercises for other muscle groups and overall hit every muscle group over those 3 FB workouts?
you definitely can. This was just an example to demonstrate the principles or periodization
I know that I am late to comment on this video, but this has been a huge help so far. I have just started seriously working out, but haven't found anything volleyball specific aside from this. I do have a question though, what should I do if my volleyball practice periods aren't as intense as they could be since they are in a mainly social club setting. Could I do these full-body workouts 5-6 times a week to make up for the lack of proper conditioning with the club if I'm feeling able? Or is twice a week the absolute max? And should I incorporate any kind of split into it if multiple times a week is a possibility? Great video and thanks in advance!
Yes, you do strength & conditioning training multiple times per week if you have the time and energy 👍
Is one plyometric exercise per session enough to improve my vertical jump
possibly, but it may be beneficial to include more plyometrics in a session. This video was just an example to demonstrate the principles 👍
The frequency you tell in this video is for morning time or for whole day.
Means in india we do strength and conditioning exercises daily except Sunday in morning and play volleyball daily in the evening , I am confused 😕😕😕
This is a general example to demonstrate the principles. You can create your own program to suit your schedule
hey man, i have a question. For a Strength and Conditioning Microcycle for (in my case) a volleyball athlete, i was wondering of how many exercises should i add per area, which are: Plyometrics, Power, Maximal Strength and General Strength. Im asking because in the example micricycle you put, there was only 1 exercise in plyo, power and maximal strength, and 4 in general strength.
what i am curretnly doing is 3 plyometric exercises, 3 power exercises, 3 maximal strength exercises and 3-4 general strength exercises
I think your current setup is good. The video was just an example to demonstrate principles, not a realistic training program 👍
Btw, is there, a ratio of exercises recommended? Maybe more general strength and less maximal (an example)
@@FlowHighPerformance1 And also, how important is it to switch up exercises? Since I'm doing a full body workout, the range of exercises are more limited to the 13 exercises I'm doing. And if it is important to switch up exercises, then how many times per mesocycle/annual plan? Obviously excluding Undulation per week.
Hey Pete do you have any references for this?
No specific references, this was created using my own knowledge 👍
Hi, what percentage of 1RM or RPE should i be lookijg for?
Load is based on the rep ranges you perform. For most exercises, we are looking for around a 8-9 RPE 👍
hello Sir, how can I get this video file? please let me know I need this file
You create it yourself
Why only 1 plyometric, power, and strength exercise per training day? is that really enough for max efficiency and development?
depends on the context. sport practice itself will provide a high volume of jumping, so I don't think it is necessary to do more during gym training 👍
11:30
hi, i have one question. I´m 15 will this maybe be to much to do or will this be good for me?
it can definitely be useful. however, make sure you aren't doing too much total workload throughout the week, so that you can recover from all your training 👍
@@FlowHighPerformance1 hi thanks, i also have another question, I live in Norway so the seasons are different can I just keep doing it even in the “off season”?
Yes, but I would still give yourself a few weeks off after the season ends to let your body recover 👍
Is there a recommended resting time between sets?
Depends on the training quality. Generally, you want to rest enough to allow high quality training 👍
@@FlowHighPerformance1 and what about the intesity of the trainig? Is better higher or medium?
Depends how you define intensity
@@FlowHighPerformance1 it’s like the velocity, how fast you move with the load ....or it doesn’t really matter because we have to focus on correct execution of the exercise?
Focus on correct execution. Different exercises will naturally involve different velocities 👍
isometric movements??
Yes, isometrics will definitely be helpful 👍
will this increase my vertical jump?
Also, can i add isolation exercises for minor muscle groups like arms?
Yes, it should help improve your vertical jump if performed in addition to regular volleyball training. And yes, you can certainly add isolation exercises for smaller muscles 👍
@@FlowHighPerformance1 I have a question. My team always trains us for endurance and i feel like i'm the worst out of my teammates in terms of that. How can i improve myself?
@@yougotmynamewrong2899 Training for high endurance will work against high power output, think marathon runner vs sprinter. You could train on your own a basic endurance program once or twice a week and it shouldnt affect your vertical
Bababoeey
Merci !
No problem, glad you found the video helpful. I appreciate the kind donation 👍