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volley_newbie · **awesome feedback -** 02-08-2008, 03:52 PM

Thank you everyone for the valuable feedback.

kvb - I have to try some of the exercises you mentioned.

OmniSpiker - I hear what you are saying. Injury is my biggest fear and that is what lead me to this questions.

nmsvbteam - Good luck on your test. I have a few followup questions to your post. I really appreciate you initial feedback.

I currently squat using the smith-machine since I don't have a spotter. At the moment I do 5 sets. I don't know how much the smith-machine bar weighs but I start with 45lbs on each side and gradually increase to 45+15 lbs, 45+25 lbs and 45+35lbs and finish with 45lbs. You recommended free weights, is using the smith-machine ok?

Right now i am doing HIIT cardio for 30 minutes with 5 minutes cool down on a treadmill. I jog for 3 minutes and sprint for 45 secs. Jog 6.3 and sprint 9.0.

What do you mean by split routine? I am trying to do weights 3 days a week with cardio in between those days.

The main reason I am working out this way is to tone up my physique and lose some midsection fat.

Last question - With all the above working out days should I do one day of jumping exercises with my 3 step approach. My spiking technique stinks. I am always thinking too much and loose the footwork. When I jump I can get higher than the net but need to improve my approach. Trying to find a place to practice the approach is whole another issue.

Thank you again for the valuable input.

	(#10)
volley_newbie Spectator Status: Offline Posts: 6 Join Date: Jan 2008	awesome feedback - 02-08-2008, 03:52 PM Thank you everyone for the valuable feedback. kvb - I have to try some of the exercises you mentioned. OmniSpiker - I hear what you are saying. Injury is my biggest fear and that is what lead me to this questions. nmsvbteam - Good luck on your test. I have a few followup questions to your post. I really appreciate you initial feedback. I currently squat using the smith-machine since I don't have a spotter. At the moment I do 5 sets. I don't know how much the smith-machine bar weighs but I start with 45lbs on each side and gradually increase to 45+15 lbs, 45+25 lbs and 45+35lbs and finish with 45lbs. You recommended free weights, is using the smith-machine ok? Right now i am doing HIIT cardio for 30 minutes with 5 minutes cool down on a treadmill. I jog for 3 minutes and sprint for 45 secs. Jog 6.3 and sprint 9.0. What do you mean by split routine? I am trying to do weights 3 days a week with cardio in between those days. The main reason I am working out this way is to tone up my physique and lose some midsection fat. Last question - With all the above working out days should I do one day of jumping exercises with my 3 step approach. My spiking technique stinks. I am always thinking too much and loose the footwork. When I jump I can get higher than the net but need to improve my approach. Trying to find a place to practice the approach is whole another issue. Thank you again for the valuable input.