ironpump22
05-12-2011, 06:17 PM
Hello all,
I figured that starting a log detailing my progress as I train for high level volleyball may not only be of interest to some people, but would also be a good way to motivate myself throughout the summer. Also, it gives a forum for me to get and give feedback concerning the sport, especially with regards to vertical training.
A little bit of background information to start off here:
I have been involved with the sport of volleyball for 8 years at a competitive level in juniour/high school and into post-secondary. Additionally, I have participated in elite level club volleyball for approximately the same amount of time.
Not only have I been a player, but I have also coached and ran my own volleyball teams for 5 years at a competitive level and have passed on my training and technical expertise on to players ranging from Grade 7-12. (I am in Canada)
All of this experience has given me a unique understanding of the sport and the specific training principles that go with it. Through the last 4 years I have combined the practices and techniques of bodybuilding with a volleyball fitness regime that have yielded admirable results for me aesthetically and strength-wise.
The purpose of this log is to set some goals that I may reach them by the beginning of the upcoming season (September, 2011) and to get motivation to do so. In particular, I am looking to increase my vertical above what I have already achieved. I am open to giving out advice in this regard, and for helping as I may with any of you that have questions.
As a sports player, my training has also gone hand-in-hand with my nutrition, but I understand that the way in which I eat and keep myself healthy may not be exactly appropriate for everyone who may follow this thread. Please take what information I give and understand that it may not work quite the same for you, or that you may have to tweak it to meet your individual fitness goals!!
Whew, with that introduction under my belt, here are my current relevant statistics and the goals for which I am aiming by the end of the summer. All the weights are based on completion of 8 reps:
Ht: 6'3
Wt: 195 lbs
BF: 8.6%
Vertical: 40"
High Bar Squat: 315 lbs
Leg Press: 765 lbs
Seated Shoulder Press: 155 lbs
Keep in mind that volleyball is a sport which is based around technique, agility, jumping, and hitting. For that reason, I have not listed non-functional volleyball lifts in my list because they are not the ones which are focused on in my workouts.
A large portion of my workouts is based around free weights, plyometric movements, and leg strengthening.
My Goals:
-Increase Vertical by 2-2.5"
-Bring Squat up to 365 lbs
-Strengthen my shoulders to be able to press about 200 lbs (I suffered a posterior rotator cuff injury last season which hampered my volleyball playing and workouts)
-Strengthen low back/abdominal core which is INTEGRAL in volleyball.
-Improve overall flexibility in lower part of my body
In the next day or so I will be posting first my workout regimen and breakdown, and then I will be posting my nutritional plan that I look to follow. I look forward to logging all of this and I would love support and encourage feedback/questions as I pursue my goals!!
I figured that starting a log detailing my progress as I train for high level volleyball may not only be of interest to some people, but would also be a good way to motivate myself throughout the summer. Also, it gives a forum for me to get and give feedback concerning the sport, especially with regards to vertical training.
A little bit of background information to start off here:
I have been involved with the sport of volleyball for 8 years at a competitive level in juniour/high school and into post-secondary. Additionally, I have participated in elite level club volleyball for approximately the same amount of time.
Not only have I been a player, but I have also coached and ran my own volleyball teams for 5 years at a competitive level and have passed on my training and technical expertise on to players ranging from Grade 7-12. (I am in Canada)
All of this experience has given me a unique understanding of the sport and the specific training principles that go with it. Through the last 4 years I have combined the practices and techniques of bodybuilding with a volleyball fitness regime that have yielded admirable results for me aesthetically and strength-wise.
The purpose of this log is to set some goals that I may reach them by the beginning of the upcoming season (September, 2011) and to get motivation to do so. In particular, I am looking to increase my vertical above what I have already achieved. I am open to giving out advice in this regard, and for helping as I may with any of you that have questions.
As a sports player, my training has also gone hand-in-hand with my nutrition, but I understand that the way in which I eat and keep myself healthy may not be exactly appropriate for everyone who may follow this thread. Please take what information I give and understand that it may not work quite the same for you, or that you may have to tweak it to meet your individual fitness goals!!
Whew, with that introduction under my belt, here are my current relevant statistics and the goals for which I am aiming by the end of the summer. All the weights are based on completion of 8 reps:
Ht: 6'3
Wt: 195 lbs
BF: 8.6%
Vertical: 40"
High Bar Squat: 315 lbs
Leg Press: 765 lbs
Seated Shoulder Press: 155 lbs
Keep in mind that volleyball is a sport which is based around technique, agility, jumping, and hitting. For that reason, I have not listed non-functional volleyball lifts in my list because they are not the ones which are focused on in my workouts.
A large portion of my workouts is based around free weights, plyometric movements, and leg strengthening.
My Goals:
-Increase Vertical by 2-2.5"
-Bring Squat up to 365 lbs
-Strengthen my shoulders to be able to press about 200 lbs (I suffered a posterior rotator cuff injury last season which hampered my volleyball playing and workouts)
-Strengthen low back/abdominal core which is INTEGRAL in volleyball.
-Improve overall flexibility in lower part of my body
In the next day or so I will be posting first my workout regimen and breakdown, and then I will be posting my nutritional plan that I look to follow. I look forward to logging all of this and I would love support and encourage feedback/questions as I pursue my goals!!