working on speed/quickness AND lifting weights?

[james330i]

Originally Posted by set10

If you want to be on the top of your game for the very physically taxing sand season, you shouldn't take the cardio out of your routine, cardio is ALWAYS good to do no matter what the sport. It seems to me that you need to sit down and figure out exactly what your priorities are. Become a better volleyball player, or a jacked up beefcake.

that's exactly what I did. I decided my performance outweighs my physical looks so I dedicated my weekly routines to improve my game.

I've stepped down on the weightlifting and doing more and more explosive compound lifts. I started spinning on cardio days as well. I've decreased plyometrics (as I've been doing them for over a year) and incorporated more core exercises - simple and light. I've been doing some of the quickness drills mentioned above as well, and most importantly, I'm giving my legs more time off to rest.

The weight load has been lighter for my body and after a whole week's worth of rest, my body suddenly unleashed some hidden power. I measured last week, and I have gained 3" on my vertical (up to about 38"), I've lost a good 5 lbs, and I feel I am faster to the ball then ever before. At the gym, my bench has gone up 20 lbs, along with squats and deads.

[SleepySmurf]

Originally Posted by james330i

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 regular cardio and HIT. I'll do dead-lifts on one of those days as well along with 2 cliometric 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 flexibly on the court!?!?

Most of my ploy. exercises focus on my explosiveness 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??

James,

I'm not riding the fence on this one, however, it all depends as to the degree. But, the answer is MOST DEFINITELY YES!

Are you in good shape? Do you have muscle tone? What is your diet? These are all factors.

You need to get to your perfect BMI and in fact the only way is exercise and weight training. If you are in shape you need to challenge your muscles through weight training. However, the level is to maintain your current physical condition. The truth is no matter how much you play ball there are muscles that will not get the stress and workout they need to continue the performance your body and you will demand on it. For example 5 hours of VB a week will not challenge your arms legs or mid section as much as 45 minute leg , arm or midsection routine, this is fact. Therefore if you are in shape, have a good diet and are happy with your body, moderate maintenance in the gym is required. The result with out hitting the gym and or only doing cardio will pull from you muscle mass since your muscle will report that are not really being used. This is a great rule: Using your body is always better then not. Moderate cardio and weight training can only help you. The lack, will only hurt you.

Now, if someone was heavy and lazier, definitely hit the gym hard. Start a good workout routine with a physical trainer. Once at a good BMI follow the above information.

Its all personal preference, but exercise will actually prolong your stamina, Improve your game and just make your life better. and yes exercise includes weight training.

Shawn.