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kvb · 09:58 PM

I'm not a trainer, there are many people on here more knowledgeable in that department, but will give you my 2 cents because I train and play at least 5 times a week and just love it.

It sounds like you are giving your body only one day's rest a week. If this is a new program, you may need one other day to rest. You can combine cardio plus weights on some days to be more efficient. I also prefer to do both upper and lower body in same day, just different parts of each on different days - that way you get a better overall workout. Do cardio first to get your heart rate up, then weights. Maybe on those days cut the cardio time down from 35 minutes to only 14 to 20. If you transition right to the weights after cardio, your heart rate will stay up. It sounds like you need more core - you can do abs every day if you wanted to and there are zillions of exercises for them like reverse crunches, pikes, planks, bicycles, also do some of these on an incline bench, etc. How about more jump training stuff plus things to improve your balance than just the box jumps - like lunges, and squat jumps, squatting and/or jumping on a bosu ball, single leg squats with dumbell weights, etc. There's lots of these kind of exercises!! Also how about some dips, pushups, pullups and other stuff for your shoulders and more focus on the triceps, which are used a ton in volleyball. I also don't train on the same day as I play competitive volleyball, but have been known to attend pickup volleyball after a training night. Just watch out for overuse and injuries especially in the beginning and also when you advance to the next level/push yourself in training. Also remember you are weight training for an athlete - not to get huge!! How many huge, super muscular volleyball players do you know??? Not too many right!!

I think you can cut back on the multitude of weight lifting exercises you are doing and go for quality as it relates to volleyball. Remember you are going for improvement in your power. So you need to work on both strength AND speed!!

Finally, the impact of diet and nutrition and sleep cannot be underestimated and can greatly multiply the benefits of your training, or can also slow your progress if you neglect these areas. Also have the right shoes - Make sure you have a good pair of sneakers - don't skimp!

Happy training

	(#6)
kvb Player Status: Offline Posts: 250 Images: 78 Join Date: Feb 2006 Location: Upstate NY	Yay for volleyball workouts - 02-07-2008, 09:41 PM I'm not a trainer, there are many people on here more knowledgeable in that department, but will give you my 2 cents because I train and play at least 5 times a week and just love it. It sounds like you are giving your body only one day's rest a week. If this is a new program, you may need one other day to rest. You can combine cardio plus weights on some days to be more efficient. I also prefer to do both upper and lower body in same day, just different parts of each on different days - that way you get a better overall workout. Do cardio first to get your heart rate up, then weights. Maybe on those days cut the cardio time down from 35 minutes to only 14 to 20. If you transition right to the weights after cardio, your heart rate will stay up. It sounds like you need more core - you can do abs every day if you wanted to and there are zillions of exercises for them like reverse crunches, pikes, planks, bicycles, also do some of these on an incline bench, etc. How about more jump training stuff plus things to improve your balance than just the box jumps - like lunges, and squat jumps, squatting and/or jumping on a bosu ball, single leg squats with dumbell weights, etc. There's lots of these kind of exercises!! Also how about some dips, pushups, pullups and other stuff for your shoulders and more focus on the triceps, which are used a ton in volleyball. I also don't train on the same day as I play competitive volleyball, but have been known to attend pickup volleyball after a training night. Just watch out for overuse and injuries especially in the beginning and also when you advance to the next level/push yourself in training. Also remember you are weight training for an athlete - not to get huge!! How many huge, super muscular volleyball players do you know??? Not too many right!! I think you can cut back on the multitude of weight lifting exercises you are doing and go for quality as it relates to volleyball. Remember you are going for improvement in your power. So you need to work on both strength AND speed!! Finally, the impact of diet and nutrition and sleep cannot be underestimated and can greatly multiply the benefits of your training, or can also slow your progress if you neglect these areas. Also have the right shoes - Make sure you have a good pair of sneakers - don't skimp! Happy training I dig it Last edited by kvb : 02-07-2008 at 09:58 PM.