VBLI Forums - View Single Post - working on speed/quickness AND lifting weights?

james330i · 11:48 PM

Hey guys,

I'd like to get your take on this. I'm having second thoughts on what lifting weights is doing to my overall quickness and speed. I used to not care but since I've got into volleyball, it has become my sole motivator to hit the gym. Here's my weekly routine:

I'll do a full body routine every monday and Friday that hits my chest, back, shoulder and arms. My rep ranges change every 4-6 weeks, going from high (15 reps) to medium (10-12) to low (6-8). I incorporate supersets so I am usually spent after the routine.

Wednesday is strictly leg day. Max effort Squats, hang cleans, reverse lunges, jump squats, leg extensions and toe ups.

Tues, Thursday and Saturday are cardio days. I mix it up with regualr cardio and HIIT. I'll do deadlifts on one of those days as well along with 2 plyometric session a week.

Now my question is - while I am getting stronger, I'm not gaining weight (which is what I want) but I'm worried about how my lifting is ruining my speed and flexibily on the court!?!?

Most of my plyo. exercises focus on my explosivness while jumping (I'm happy with my vertical but no so much with my quickness).

What can I include in my routine to help with overall speed and quickness? Should I drop one circuit routine and focus entirely on workouts dedicated to improving speed and quickness?

Or does the speed and quickness come with more volleyball practice??

	(#1)
james330i Fan Status: Offline Posts: 25 Join Date: Dec 2005 Location: Knoxville, TN	Working on speed/quickness AND lifting weights? - 03-16-2006, 02:56 PM Hey guys, I'd like to get your take on this. I'm having second thoughts on what lifting weights is doing to my overall quickness and speed. I used to not care but since I've got into volleyball, it has become my sole motivator to hit the gym. Here's my weekly routine: I'll do a full body routine every monday and Friday that hits my chest, back, shoulder and arms. My rep ranges change every 4-6 weeks, going from high (15 reps) to medium (10-12) to low (6-8). I incorporate supersets so I am usually spent after the routine. Wednesday is strictly leg day. Max effort Squats, hang cleans, reverse lunges, jump squats, leg extensions and toe ups. Tues, Thursday and Saturday are cardio days. I mix it up with regualr cardio and HIIT. I'll do deadlifts on one of those days as well along with 2 plyometric session a week. Now my question is - while I am getting stronger, I'm not gaining weight (which is what I want) but I'm worried about how my lifting is ruining my speed and flexibily on the court!?!? Most of my plyo. exercises focus on my explosivness while jumping (I'm happy with my vertical but no so much with my quickness). What can I include in my routine to help with overall speed and quickness? Should I drop one circuit routine and focus entirely on workouts dedicated to improving speed and quickness? Or does the speed and quickness come with more volleyball practice?? Raimund James G. Knoxville, TN Last edited by VBLIStaff : 03-20-2006 at 11:48 PM.