Thank you all for the quick response. Here is a short summary of my volleyball journey. I am excited that I got a new sport to learn.
I started to play sand volleyball in the summer of 2007. I have always been active in sports(soccer). BTW i am 38 years old.
Initially I felt winded and exhausted so in November 2007 I started an overall fitness program to improve conditioning and overall tone. Meanwhile I switched from sand volleyball to indoors to keep improving my overall game of serving, digging and setting. I think I am improving but I don't feel I am not doing enough. As everyone may already notice on recreational play there are many coaches telling you what to do. LOL.
I have been reading and researching the internet including many post on this forum on how to improve my game. In most of the articles they mentioned about different exercises to improve verticals, agility and quickness. So I was curious if what I am doing is overtraining and going about the wrong way to improve my game. That lead me to the post in this forum.
Mon & Friday - Upper Body.
Wed - Lower Body
Alternate every week the lower body and upper body.
Tue, Thur and Saturday - Running on Treadmill for 35 minutes.
Play indoor volleyball on Monday and Friday night. I play 6's and sometimes 4's.
I also do standing jump onto the depth jump boxes(18 inches and 24 inches) maybe once a week.
Here is my workout summary:
Upper Body
Chest, back, bicep, tricep and shoulders.
Bench Press, Dumbell flyes, seated rows, lat pulldowns, EZ Curl, hammer curl, tricep pushdowns, seated tricep pushdown, shoulder press and standing front raises
Wednesday - alternate every week
Lower Body
Quads, Hamstring, Abs, calves
Squats on smith machine, leg press, hamstring curls, deadlifts, machine crunch, incline V crunch, seated calf raises and standing calve raises