Weight Training

[30x30]

I'm looking for some weight training ideas to get bulked up a bit for my hitting and serving, any ideas or suggestions

[revjim27]

Check out my post Volleyball specific exercises that target the stomach, legs and rear on a volleyball exercise routine that I do. The best part of this is the Core circuit.

Ab work can really help your power; as well as internal/external shoulder exercises on a Cable-cross machine. Also, any sort of back/shoulder stabilization exercises will increase your control during your swing which will allow you to swing harder without sacrificing form.

This site has a bunch of great body-weight exercises:
http://www.yourlifestylefitness.com/...e_glossary.htm

Specific ones I like:
http://www.yourlifestylefitness.com/...rcise_ball.htm
http://www.yourlifestylefitness.com/...h_med_ball.htm
http://www.yourlifestylefitness.com/...ndu_pushup.htm
http://www.yourlifestylefitness.com/...ndu_squats.htm
http://www.yourlifestylefitness.com/...ull_bridge.htm
http://www.yourlifestylefitness.com/...and_pushup.htm
http://www.yourlifestylefitness.com/...tablemaker.htm

Ok starting to get a little crazy here. Check out the whole site, there are tons of exercises that you can pretty much do anywhere. No gym, membership required.

Good luck.

[BHitterDPasser]

Originally Posted by 30x30

I'm looking for some weight training ideas to get bulked up a bit for my hitting and serving, any ideas or suggestions

The funny thing about this is 30x30 wants to get "bulked" up for hitting a 260-280 gram (a little more than half pound) object. The absolute hardest hitters I typically see are not the muscular guys on the court. Sure they can hit hard, but he hardest hitters are typically these lanky long limbed guys who have pretty skinny arms. Since the ball is so light, it's really more a matter of velocity as opposed to strength.

That said, I am sure there are a bunch of exercises that you can do to help with fast-twitch muscle fibers that can help you get your speed up.

I typically try to focus on working out my shoulders in all directions to help ensure proper alignment to prevent injury and to promote proper form. I use resistance bands and do internal and external rotation. I also use lighter dumbells to do front and side raises.

[kvb]

Originally Posted by 30x30

I'm looking for some weight training ideas to get bulked up a bit for my hitting and serving, any ideas or suggestions

IMHO I'd refer you to Cheetah...she's got great suggestions and has helped me out quite a bit