The Way of A Champion - Strength and Conditioning Guide For Volleyball Players

Technical editor: Patrycja Nycz
Cover design: Patrycja Nycz

Translation: Jakub Sytar
Revision and language editing: Marta Zabłocka
Photographs:
Klaudia Piwowarczyk
Publisher:
MAXIMUS Dawid Gadula contact@scvolley.pl
www.scvolley.com
Copyright: ©2019 Dawid Gadula All rights reserved.
No part of this book can be copied, stored in a search system or means (electronic, mechanical, photocopy, recording or
otherwise) transfer system without the express permission of the author.
Contents
FOREWORD
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WHAT IS STRENGTH AND CONDITIONING TRAINING
AND WHY DOES IT MAKE YOU BETTER?
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11 INDOOR VOLLEYBALL� GAME DESCRIPTION
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FUNDAMENTAL ELEMENTS OF STRENGTH
AND CONDITIONING
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21 FOUR PILLARS
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FOUNDATION OF ATHLETICISM – STRENGTH! 28
TRAIN WITH POWER! 32
KEEP UP THE HIGH TEMPO! 34
MUSCLE MASS 37
PERIODIZATION
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41
TRAIN YOUR MOVEMENT!
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61
BASIC STRENGTH EXERCISES
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BASIC EXERCISES ALLOWING FOR POWER GENERATION

WITH THE ATTAINED MAXIMAL STRENGTH
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TIME FOR PLYOMETRICS!

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207
TECHNIQUE
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212
TIME UNDER TENSION (TUT)
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225
IMITATION
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229
STABILITY, OR SAFETY'S OFF
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233
TRAIN IN FULL RANGE OF MOTION 214
FOCUS 215
BREATHE 215
LOAD 216
MAINTAIN THE TEMPO!

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220
MOST COMMON PROBLEM AREAS

FOR A VOLLEYBALL PLAYER?
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KNEE 237
LUMBAR SPINE 238
SHOULDER 239
ANKLE 240
WOMAN VS MAN – DIFFERENCES IN TRAINING

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244
STRENGTH TRAINING AND AGE
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248
TRAINING MONITORING
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251
INJURY PREVENTION
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256
ROLL THIS! 257
STRETCH OUT! 259
MOBILITY 261
SAMPLE TRAINING PLANS

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265
SAMPLE WARM-UP 265
STARTING STRENGTH 270
TEXAS METHOD 273
5/3/1 275
SOLID NEOPHYTE PROGRAM 280
CANADIAN ASCENDING / DESCENDING POWER TRAINING 281
STRENGTH STANDARDS
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288
SUMMARY
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291
REFERENCES
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293
Foreword
W
e live in a time when creative people have a chance to develop new things and methods that will
make life easier, quicker and more comfortable. The same goes for sport. If we take a closer look
at the conditioning of athletes
for their particular sports, we’ll notice that 21st century marks the beginning of a new era, which
is not necessarily better.
The results of the current research conducted on professional athletes from various sports using
the latest technological solutions, as well as research analyzing the influence of particular
exercises – and training methods – on the athletes, allow us to develop and modify training plans
in order to maximize the benefits from the exerted effort. What is more, the increasing awareness
and inclusion of additional factors exceeding scope of simple training, such as proper nutrition or
certain practices facilitating recovery, into the athlete's regimen, raise the performance level from
year to year.
The multitude of training accessories, starting with electrostimulators, stability training devices
and various machines, diversify training experience. However, if they are not used properly they
can bring quite the opposite effect. It's no surprise then that so many coaches and athletes gets
easily confused while planning their training. Unfortunately, even at the highest level the
physical training of athletes is often not chosen properly.
Professional athletes are controlled and supervised by the coaching and medical staff, and the
lower level athletes want to improve, but get stuck. This book is dedicated to semipro and
amateur athletes playing the beautiful sport of volleyball, as well as those who want to improve
their skills and want to get better at it. The issues of strength and conditioning training are
described in a simple manner, so that anyone can understand them with ease and use this
information to start working on improving their performance – just like the pros do. This book is
based on meticulous research performed on professional athletes and – above all – coaching
experience.
The knowledge concerning athletic conditioning shared in popular magazines, books and the
Internet is often described in a manner that is very difficult to understand to a person who has
very limited knowledge in the field of human physiology, anatomy and biomechanics. On top of
that, you're more likely to come across an article which contains wrong information about
athletic training. Too much stress is being put on areas which do not affect performance, and
basics are being overlooked, the very basics which, if developed properly, would significantly
improve the skills of the athlete.
The issue of strength and conditioning training is becoming increasingly popular. Tangible
results of the correctly performed training sessions, which are not strictly speaking volleyball
training, people are becoming more and more aware of its importance. And as a result the
number of strength and conditioning specialists increases. Unfortunately, just like in every area
of life, lack of solid foundations or insufficient knowledge results in poor understanding of the
most important aspects of the subject. This in turn leads to improper planning and execution of
the training goals and the athlete's potential being wasted. Then come injuries which either
completely or partially prevent the athlete from training, and then coaches implement exercises
which only appear to bring results. And thus the vicious circle ends.
The author of this book is a former volleyball player with over ten years of experience and a
strength and conditioning coach, who worked with professional athletes from various sports:
from volleyball, football, basketball, squash, powerlifting, canoeing to karate. He is currently
working in a club competing in the PlusLiga, the highest level of volleyball league in Poland. He
is also a member of the staff of the Polish National Team in volleyball.
Dawid Gadula
It is the most important in the initial stage of the season,
thanks to his body is strengthened and prevents injuries dur
ing the season, it is important to maintain the rigor to bring
your body to the best conditions and gives great confidence
in the physical and mental, since you feel strong, you will feel
free to perform all the maneuvers that a high level volleyball
player needs
DAVID FIEL
A Cuban volleyball player. Position: Middle blocker 2012 Word League: Bronze medal
1
What is strength and conditioning training and why does it make you better?
Strength and conditioning training has two main goals: to minimize injury risk and develop physical abilities of the athlete.
E
ver-present in the elite level sport, lately it has gained popularity among amateurs and semi-pro
athletes from different sports. It is more often applied in training routines and can be found as the
subject of numerous seminars and workshops.
It gains esteem in a rapid tempo. So, what actually is strength and conditioning training (also
called motor skill training)?
Loosely translated from latin ( motus – movement) it means movement training. It is based on
perfecting basic movement patterns by increasing their efficiency as well as their quality and
precision. It must be stressed that the said motions are determined by biomechanics, physiology
and human anatomy. These movements should not be guided by the rail of the smith machine or
other contraption, or reflect the specific movement performed in that sport. Training movement
similar to volleyball play with external load will not help to develop the player, but rather will
successfully overload the shoulder joint.
There are seven basic movement patterns, combination of which allows one to perform nearly
endless array of movements. These movement patterns are:
▶ gait, squat,
▶ pulling,
▶ pushing,
▶ torso extension,
▶ torso flexion,
▶ torso rotation.
In most cases, mimicking movements specific to a particular sport (e.g. imitating blocking in
volleyball with external resistance) does not develop physical abilities or the progress is visible
only at the early stages and is mild at best, and the potential of well-executed strength training is
wasted. Sport-specific movements are predominantly based on integrating multiple basic
patterns, which by themselves do not constitute basis for movement training.
The most important motor control abilities are:

▶ strength,
▶ speed,
▶ endurance,
▶ coordination, ▶ flexibility.
Each of these features can, either directly or indirectly, affect athletes everyday life and sport
performance. Physical preparation, because that's another way you can perceive movement
training, is one of the most important aspects of modern sport, regardless of the level or the
particular discipline. By implementing correct training, adjusted to individual needs, and by
improving physical abilities, not only do you achieve better results, but also minimize the risk of
injury.
Does physical preparation really have such a significant impact on athlete's performance? People
ask this question on seminars, workshops and gyms all over the world. The place of movement
training is a topic of numerous discussions and you can hear various decisions. The fact that
almost 80% (yes, you read it right – eighty percent!) of professional athletes can improve their
performance with movement training adjusted to their individual needs, might give you and
inkling of what the right choice is. Four out of five professional athletes do not use their full
athletic potential. It's a staggering number. However, watching the athletes you can often see
flaws in their training. The multitude of training "toys", poor form, lack of focus and
marginalizing training goals, improper training load, too frequent use of training machines,
working with movement patterns that are not "natural" as well as other factors contribute to the
athlete not using his full potential. The situation when awareness of fundamental elements of
athleticism are superseded by marginal factors whichshould only be considered as additions to
training.
This book describes basic facets of strength and conditioning training, presented broadly in clear
manner that is easy to understand. It is addressed mainly to young athletes, volleyball players
who have no access to strength and conditioning specialists as well as youth league coaches, but
not only. It contains knowledge about the impact of the most important basic exercises on the
physical development, as well as the description of the proper form. It will help you understand
why it is important to work on motor skills not only for the professionals, but amateur and semi-
pro athletes as well. The information you will find here can be used to build strength training
programs, which will improve volleyball players performance.
2
Indoor volleyball� Game description
M
otor skill training gives the best results when it is adjusted to the specific sport. This does not
require imitating the movements, but developing a complex training program. The sport of
volleyball is dominated by interval work.
In indoor volleyball, the athlete's effort in 70% of the time lasts less than 10 seconds (6-8
seconds on average). The break after each play is usually 15-30 seconds (75% of cases), however
it must be stressed that the recently introduced changes in the rules intend to increase the pace of
the game, for instance by shortening the break time after each play to the necessary minimum.
The play time to rest ratio of the athlete is 1:3. Such dynamics of the game will maintain until
one of the teams gets 25 points (or more with two point lead), which will result in winning the
set. One game usually lasts 20-30 minutes and is repeated until one of the teams wins three sets,
and the winning set is shortened. Tie-break in volleyball is scored up to 15 points (or more - also
with 2 point lead). Depending on the number of played sets, the match lasts usually about 70
minutes, but sometimes they last even up to 180 minutes. The pure play comprises about 20% of
that time.
Volleyball is a contactless sport! This means that the risk of injury is minimized (at least it
should be). With proper training, both strict volleyball play as well as strength and conditioning,
injuries occur only due to colliding with another player or physical contact by the net or bad fall
(e.g. after performing the volleyball dive) hitting the ball during a play (e.g. while defending) or
while blocking when the ball hits the fingers or the head of the athlete. However, such events are
rare, even at the professional level. There should be no injuries caused by playing volleyball.
Frequently occurring ailments, usually referred to as shoulder, knee or back pains, in contactless
sport most often stem from the athlete's past (old injuries) or improper training and preparation
for competition.
Well-organized and correctly executed training, which includes individual athlete's limitations,
can protect his body from negative factors. Vast majority of volleyball players suffers from
excessive load due to playing this sport. It's quite natural. What is shocking though, is the fact
that a large number of these athletes is forced to pull out from matches due to injuries, which
could have easily been anticipated and prevented.
For me it is very important, because the season is long,
and you need good physical preparation, because it helps
you to be in shape before and during the season, it is very
good to end a strong match of 5 sets, and also many players,
like that physical trainers use work in the gym as a recovery,
they use it to work and maintain muscle tone, I personally like
working in the gym a lot, there are players who do not like to
do it, but they always have to work physical stage, since
in general it is one of the most important things in
the professional sport
YOANDRY LEAL
A Cuban volleyball player. Position: Outside hitter 2013, 2015, 2016 FIVB Club World Championship: Gold medal 2014, 2016,
2017 South American Club Championship: Gold medal 2017 FIVB Club World Championship – Best Outside Spiker
3
Fundamental elements of strength and conditioning
M
otor skill training should focus mainly on all movements used in a given sport. Developing these
specific physical attributes should lead to maximum efficiency in both technique and tactic in the
played sport.
The most important facet of the strength and conditioning training is adjusting it in a manner
which will allow you to develop all necessary attributes in the correct proportion and get him or
her closer to the elite level. Periodization of the training process is another important aspect, it is
the variability of training across a certain rhythm, performed to minimize the risk of plateauing
or regressing in training. It allows the athlete to develop in a controlled manner.
Each sport requires different and sport-specific motor skills, which should be maintained in a
certain balance. Awareness of these skills allows you to plan the training cycle as well as
individual training sessions to permanently improve athlete's performance. Motor skill training
has to be tailored to the individual. Every athlete requires unique training, planned according to
his or hers needs and weaknesses, with corrective exercises if necessary. Effectiveness of
performed exercises and training safety guarantees continuous development and minimizes the
risk of injury.
Volleyball players quickly change direction during the game, they also have to suddenly
accelerate or stop. One of the key skills in volleyball is to quickly transition from moving
horizontally to jumping or quick start from a stationary position. Athletes have to maintain a
relatively high level of power and agility for the longest possible time. These elements should be
the primary focus during motor skill training.
Motor skills have been divided into three main categories.

1. Conditioning skills (energy-based): ▶ strength,
▶ speed,
▶ endurance.
2. Coordination skills (information-based):
▶ learning the movements,

▶ combining the movements,
▶ adjusting the movements,
▶ balance,
▶ orientation,
▶ reactivity,
▶ rhythm,
▶ expression,
▶ muscle relaxation.
3. Complex skills (energy and information-based): ▶ strength-endurance,

▶ speed-endurance,
▶ speed-strength-endurance,
▶ flexibility,
▶ speed-agility,
▶ speed-strength,
▶ strength-speed,
▶ speed-coordination.
Due to the fact that power, strength and endurance can be maintained at maximum for 30 days,
and that the peak results can last 5-8 days at most, implementing systematic and well-planned
training cycle is crucial. In athletic training, even in volleyball, the most important work will be
done in the gym. Correctly prepared and implemented strength training will build the
foundations of the motor skills like no other. Mid-season the maximal allowable decrease of the
above mentioned skills is 15%. Higher regression can mean improperly planned and
implemented training or troubles with the individual athlete such as, overtraining, incorrect diet
or lack of mental stability. If the regression is higher the body's resilience to training load
decreases and the risk of injury rises significantly.
4
Four pillars
M
otor skill training is based mainly on developing physical attributes which improve the general
performance of the athlete. Building these parameters should be the duty of every athlete,
regardless of their current shape. The four pillars of physical development are:
▶ maximal strength,
▶ maximal power,
▶ endurance (sufficient for the sport),
▶ muscle mass (in certain cases well developed).
FOUNDATION OF ATHLETICISM – STRENGTH!
Muscular strength is a fundamental parameter of the motor system. Strength is the ability to
overcome external resistance (e.g. the barbell) or acting against it. The result of such action is
muscular effort. Muscle strength is also defined as the work of muscular group or an isolated
muscle in a singular and maximal isometric contraction (when the muscle produces tension
without shortening).
Physical strength is the basic human ability. There are numerous definitions of strength. These
various explanations of muscular strength are also used to discuss the basics of strength training.
These are:
▶ general strength, that is the ability to overcome and act against external resistance via the
recruitment of the basic muscle groups,
▶ specific strength, which the ability to overcome and act against external resistance in specific
movements, involving only certain muscle groups,
▶ maximal strength, which is the greatest force that the muscles can generate in a single
movement, regardless of its speed,
▶ absolute strength, which is the maximal strength of the athlete (regardless of the bodyweight),
▶ relative strength, which is the maximal strength of the athlete in relation to his or hers
bodyweight, or in other terms absolute strength divided by the athlete's bodyweight,
▶ dynamic strength, that is the ability to overcome external resistance with the highest possible
speed,
▶ explosive strength, which is the ability to generate maximal force in the shortest time possible,
explosive strength is crucial when the muscle work for less than 0,5 second.
Other parameters are related to this attribute: power, speed, endurance, reactivity etc. Muscular
strength is the only physical attribute you can control completely. With correctly planned and
managed training, muscular strength (and its variations) can be developed throughout the entire
athletic career without limitations. Other, dependent (but equally important) attributes are a
completely different story. For example, speed and jumping ability depend on individual
aptitude. With proper training aimed at developing these skills, the athlete can improve them by
about 20% during his or hers career. Only 20%, not more.
Furthermore, in volleyball development of muscular strength, especially off-season, should be

the foundation which not only reduces injury risk, but also is the base for future development of
skills strictly related to volleyball. Because all other attributes depend on it, including power and
agility (which are the most important parameters in volleyball), training should mainly focus on
strength. The greater the strength the more successful you will be at developing other skills.
When a given task can be performed with less effort, it becomes more efficient. For example, an
athlete who has to perform a particular task (e.g. jumping on a 40cm high box), will do it with
greater ease (using less energy) if they develop greater muscle strength. To a large extent it is
strength that allows the athlete to work longer and more efficiently at a high level, (e.g.
maintaining the jumping ability through a five set game at the same level). This dependency is
also present whenever any work (e.g. action during a match) is performed with maximal force.
Volleyball player with greater muscle strength will be able to serve the ball better. All in all,
improving the particular skills can bring a better result and thus improve athletic performance.
Strength training which develops general muscle strength will be based on external resistance
exercises with 80% of the maximal weight (for example in barbell squats or deadlifts). The
number of reps per set should be 3 to 5, and the rests between sets should last about 120 seconds.
The number of sets depends on the athlete's level. Usually it's between 3 to 8 sets of every
exercise. The development of muscle strength requires dedication – usually two training sessions
a week, although three would be best. And even one training session a week allows to maintain
the achieved results.
To sum up: when we want to improve jumping ability, we should work on improving strength.
When we want to improve speed and agility, we should start with strength. The ability to keep an
even pace throughout a full, five-set game requires strength. It will also help us minimize the risk
of injury. Faster movements in the defense, better reaction time and stronger attacks also come
from strength.
However, the development of this feature does not solve all of the athlete's problems. It will
never be more important than the sport training, because in order to play volleyball well - you
need to play volleyball. Nevertheless, the myriad of benefits you can get from strength training
makes it a top priority for every athlete.
TRAIN WITH POWER!
The primary ability which needs to be developed by any volleyball player is strength, described
in the previous chapter. Just behind it, on a the second place is power. Power is the ability to
perform maximum intensity work efficiently in the shortest time possible. Power is force times
speed.
power = force x speed
Power is present in every single movement with external resistance, even when the given
movement seems to be slow. The difference between working on developing power and working
on other attributes lies in the focus on the fastest possible execution of a particular rep despite the
heavy resistance (e.g. the weight of the barbell). Every movement should be identical and
perfect, without any technical flaws. Optimum conditions for developing this attribute can be
achieved by performing specific movements with 1/3 of the maximal speed and 1/2 of the
maximal strength of the athlete.
Training intended to enhance power puts a large stress on the central nervous system. This is
important, because the central nervous system needs more time to recover than the muscular
system. That is why you need to have a good training plan and try not to exceed your body's
capabilities
– the nervous system can be overtrained much more easily than the muscular system, and this
can ruin the effects of hard work.
Olympic weightlifting lifts are a great way to combine work on strength and power. These are
divided into two categories. The first one is the clean and jerk and the second one is the snatch.
Both of them have different variations where the movement starts from the floor, just below the
knees or above the knees, or for training purposes you omit one part of the clean and jerk and
perform just the clean (or omit this part) and focus solely on lifting the barbell overhead
simultaneously "dipping" under it. There are numerous modifications of these exercises which
can be used depending on the goal of the training, training cycle or the athlete's capabilities.
Their diversity allows the coach to adjust them to almost every player, and so everyone can
benefit from them.
By stimulating muscle-tendon units and the fascia, Olympic lifts improve speed and jumping
abilities of the athlete. This occurs due to the imitation of the conditions present while playing
the actual sport (simulation of impact and load). Moreover, even though Olympic lifts do not
develop power directly, they improve the relation between maximal strength and the ability to
show this strength in the form of power.
Olympic weightlifting training needs to meet certain criteria in order to be effective: The number
of reps in a set should be 1 to 3. The individually calculated load should be within the 90 – 100%
range of the maximal load. The number of sets depends on the skill and abilities of the athlete
and the phase of their training cycle. Each exercise should be performed in 3-6 sets. The rest
between sets should be a little longer then when working on muscular strength, because the
nervous system needs more time to recover. The optimal rest time is 2-5 minutes. There should
be at maximum three training units based on Olympic lifts per week, but you need to remember
about proper recovery and nutrition.
KEEP UP THE HIGH TEMPO!
The muscular system is the foundation for all motor control processes in human body.
Developing strength also develops ancillary mechanisms, including systems using energy gained
from aerobic processes (this translates to improving endurance). The stronger the muscles are the
less energy will be used to perform a given exercise. This means that you can work longer at the
same level of effort. Stimulating the cardiovascular system through strength training and work on
improving maximal strength is one of the best choices for an athlete. In order to develop the
necessary physical attributes, the combination of the classical strength training with the sport-
specific work will suffice.
Strength training will develop all the necessary metabolic features. In the case of lack of specific
metabolic adaptation you can improve them only by focusing specifically on these features. This
means that if you want to last a five-set volleyball game, the players metabolism needs to be
ready.
Endurance can be divided in few ways. Below you will find the most popular one.
▶ Based on the energy metabolism: ▶ aerobic

▶ aerobic and anaerobic ▶ aerobic.
▶ Based on the type of muscular work:

▶ static endurance,
▶ dynamic endurance,
▶ global endurance,
▶ local endurance.
▶ Based on the attributes utilized during training: ▶ strength endurance,

▶ speed endurance,
▶ jumping endurance.
▶ Based on the duration:

▶ sprint endurance: below 15 seconds
▶ speed endurance: from 15 seconds to 50 seconds,
▶ short-time endurance: from 50 seconds to 120 seconds

▶ medium-time endurance: from 120 seconds to 10 minutes
▶ long-time endurance: from 10 minutes to 60 minutes,
▶ marathon endurance: over 60 minutes.
Another classification that is also used quite often is:
▶ general endurance – the ability to exert physical effort for a long time using multiple muscle
groups,
▶ specific endurance – adaptation of the body to exert specific effort (e.g. throwing endurance),
▶ specialized endurance – the ability to perform tasks specific to a given sport for a long period
of time.
There is also another classification, which according to many experts reflects best the specificity
of work that the muscles have to perform. It allows to include volume and intensity of the work.
Endurance is divided into:
▶ high volume, high intensity endurance – the example is volleyball where the players perform
multiple plays which usually last about 6-8 seconds for 70-180 minutes.
▶ low volume, maximal intensity endurance – like in Olympic weightlifting where the athlete
exerts maximum effort in single attempt.
▶ high volume and low intensity endurance – line in a marathon-type sports, where with low
intensity the volume reaches highest levels.
▶ low intensity and low volume endurance – like running, swimming, where the work is
performed for a short period of time with very few movements.
Low intensity in a given sport means that exercise is not done for many sets during training. The
quality of movement is the top priority. In volleyball it is crucial to repeat the attack or to
effectively move in the defense in order not to wear yourself out during the game.
When discussing developing endurance necessary for volleyball it must be stressed that the
"vintage" methods (like running uphill, long-distance running) not only do not improve the
athletes skills, but also pose the risk of reducing muscle mass, strength, explosiveness and speed,
they also increase stress put on the body. Correctly planned and performed strength training and
volleyball training can fully prepare the athlete for the long games during the season.
MUSCLE MASS
Muscles are responsible for every action of the body. It is their strength, mass and power that
make the top level athlete. Well-formed muscles can generate a larger amount of energy. They
are also capable of performing very intense work. Muscle quality also affects post-exercise
recovery.
Considering that strength is the most important parameter of physical training, in most cases it
can be increased throughout the entire athletic career. Muscular mass development for volleyball
players can be treated as an intermediate stage between training cycles.
Hypertrophy training is recommended when performance – despite correctly planned and

executed training – are less than satisfactory. This can indicate that the potential of the muscles
used was depleted. Hypertrophy increases the muscle mass buffer which allows the athlete to
continue training to develop motor control and skills.
However, it needs to be stressed that strength training focused on other goals than hypertrophy
will also improve the quality and shape of the muscles. Depending on athlete's aptitude it can
also influence mass growth. Body will also seek optimal conditions to function.
5
Periodization
„If you fail to plan you are planning to fail”.
P
eriodization in sports means dividing consistent training stimuli in the correct order. They are
intended to improve results in a specific timeframe.
In other words, periodization is a part of planning the goal of which is to achieve the best
performance (peak) in the right time (for a game, a competition).
Periodization is based
on variability of training features i.e., specificity, volume as well as intensity and frequency).
Training volume is the sum total of the performed work including all sets, reps and exercises
within single training unit.
training volume
=
weight lifted (kg) x number of reps x number of sets
Training intensity is the sum total of the weight lifted in relation to the athlete's bodyweight. The
greater the load, the higher is the intensity. Intensity is expressed in percentage of one rep max –
the maximal weight lifted in a given exercise, however it is calculated as a mean value of all
exercises performed during training. It can also be determined subjectively on the scale from 1 to
10, with 10 being the maximum effort.
Training frequency is the sum of all training units in one cycle. It shows how frequently you
train, meaning how frequently you are exposed to the training stimuli. Furthermore, frequency
can also mean particular muscle groups, it shows how often particular muscles are stimulated
during the training cycle. For example, a seven day microcycle with medium intensity comprises
of three training sessions focused on one muscle group (e.g. chest).
Periodization requires dividing the training into separate stages.
▶ Macrocycle:
▶ multi-year/ annual/ semi-annual plan, ▶ phases of periodization,
▶ preparatory phase,
▶ pre-competition phase,
▶ competition phase,
▶ transition phase.
▶ Mesocycle:
▶ monthly/ 2-10 week plan, ▶ mesocycle types:
▶ initiatory phase, ▶ basic,

▶ stabilization,
▶ control,
▶ pre-competition, ▶ competition,
▶ recovery.
▶ Microcycle:
▶ week plan (5-10 days), ▶ microcycle types,
▶ initiatory phase, ▶ standard,

▶ shock phase,
▶ pre-competition, ▶ competition,
▶ recovery.
▶ Training unit:
▶ training session phases,
▶ introductory,
▷ general warm-up,
▷ specific warm-up,
▶ foundation/ basics,
▷ main training goal,
▶ ending,
▷ return to homeostasis,
▷ recovery.
Each of the named phases focuses on specific needs and goals of the athlete (developing
endurance, strength, power, etc.) This division encompasses stages before season starts
(preparatory phase), during season (competition phase), after the season ends (deconditioning or
detraining) and the transition phase, which is the break between the seasons, also called "off-
season".
Performing one type of training for a longer time leads to the adaptation of the body to the
provided stimuli. This ends up in stagnation and halts further development. As a consequence the
athlete is unable to improve results which may adversely affect not only his physical, but also
mental state. The main goal of periodization is to minimize the risk of plateauing and to maintain
athlete's optimism.
General adaptation syndrome is the way our body reacts to external stimuli imposed by the so-
called stressors. This causes protective reaction of the organism. Training is one of many factors
which puts stress on the body. General adaptation syndrome is divided into three categories.
▶ Alarm reaction stage begins when external stimuli act on
the body. It applies to the first few days after training. It is accompanied by soreness and
stiffness of the muscles and a decrease in efficiency.
▶ Resistance stage begins when the body structurally, neurologically and biochemically adapts to
the training stress. During this stage begins the so-called supercompensation, which is the period
of increased efficiency occurring after recovery and after return to homeostasis.
▶ Exhaustion stage is one of the most dangerous moment for an athlete. During this time the
athlete knowingly or unknowingly keeps away from stressors or limits their presence (e.g.
skipping training, decreasing activity beyond training). This may be caused by excessive
physical effort, training monotony or other factors other than sport (e.g. personal problems).
As far back as middle ages people realized that it is necessary to modify training variables. Since
then various periodization types have been developed. Finding the right model is strictly related
to the played sport. You can discern three basic models in the periodization types intended to
increase athleticism and movement skills.
I. Matveyev's classical periodization model.

II. Verkhoshansky's block periodization model.
III.Poliquin's wave periodization model.
Classical periodization model created by Leonid Matveyev between 1950-1960.
Matveyev's model encompasses three stages: preparatory phase, competition phase and transition
phase. During the general preparatory phase training volume is at maximum capacity and then
lowering it at the specific preparatory phase and before competition, with subsequent increase in
the competition phase. Contrary to the volume, intensity is at its highest during the pre-
competition phase.
Training variability recommended by Matveyev is effective in an annual or an Olympic cycle,

when the athlete has ample time to prepare. One macrocycle lasts 15 weeks. Its divided into 5
mesocycles repeated 3 times. One mesocycle is divided into week long microcycles, and each of
them is focused on developing accordingly: muscle mass, maximal strength and maximal power.
Each week long microcycle consists of 4 training sessions in the T T f T T f f scheme, where T
is a training day, and f is a day off from strength training:
▶ Monday – training day,

▶ Tuesday – training day,
▶ Wednesday – a day off from strength training,
▶ Thursday – training day,
▶ Friday – training day,
▶ Saturday – a day off from strength training,
▶ Sunday – a day off from strength training.
Each training session consists of about 5-6 basic exercises performed in 5 sets. The number of
reps depends on the attribute that is the current priority for the athlete.
Each mesocycle is 5 weeks.
▶ Week 1 – muscle mass:

▶ rep range: 8-12 reps,
▶ intensity: 70% of 1 rep max ▶ rest: 120 seconds after each set.
▶ Week II – maximal strength:

▶ rep range: 5 reps,
▶ intensity: 80% of the maximum weight, ▶ rest: at most 180 seconds after each set.
▶ Week III – maximal strength:

▶ intensity: 90-95% of the maximum weight, ▶ rest: at most 180 seconds after each set.
▶ Week IV – maximal power:

▶ intensity: 60% of the maximum weight, ▶ rest: over 180 seconds after each set.
▶ exercises performed with maximum velocity.
▶ Week V (testing) – maximal power:

▶ two training sessions with intensity and volume lower than in week IV.
In subsequent mesocycles the training scheme remains the same, the volume should decrease and
the intensity should increase.
Block periodization model introduced by Yuri Verkhoshansky in 1977.

Block periodization was developed for strength athletes, who compete many times during the
season. This systems allows to maintain performance level throughout the year. Particular
mesocycles were divided into 5 week blocks. Each of them is focused on developing a particular
feature: muscle mass in the accumulation phase (laying foundations) (pic. block A), maximal
strength (transformation) (pic. block B) and maximal power (execution/performance phase) (pic.
block C). Blocks are arranged in such a way to focus on skills best fitted to a given sport right
before the competition, so that the athlete can reach peak physical performance.
The training variability model described here is one of the toughest and hardest on the athlete.
Each training session demands exceeding the training comfort zone, which only seems
detrimental. This method of periodization is based on the delayed gratification – which in this
case is the high level performance. By successful implementation of a longterm plan the body's
reaction allows to improve performance significantly higher than with less demanding methods.
Similar to classical periodization model each week long microcycle consists of 4 training
sessions in the T f T T T f f scheme, where T is a training day, and f is a day off from strength
training: Example:

▶ Tuesday – a day off from strength training,
▶ Wednesday – training day,
▶ Sunday – a day off from strength training.
Each training session consists of 5-6 basic exercises performed for 5 sets. The number of reps
depends on the attribute that is the current priority for the athlete.
Mesocycle I focuses on accumulation (5 weeks).
▶ week I-V – muscle mass:

▶ intensity: 70% of the maximum weight,
▶ rest: at most 120 seconds after each set
Mesocycle II focuses on transformation (5 weeks).
▶ week VI-X – maximal strength:
▶ intensity: 80-95% of the maximum weight,
▶ rest: at most 180 seconds after each set.
Mesocycle III is the execution/performance phase (5 weeks).
▶ week XI-XV – maximal power:
▶ rep range: 1–3 reps,
▶ intensity: 60% of the maximum weight,
▶ exercises performed with maximum velocity.
Wave model introduced by Charles Poliquin in 1988.
Simultaneous increase in volume and/or intensity during a demanding season increases fatigue of
the nervous and muscular systems. Such increase in training parameters is also present in e.g. the
classical linear periodization model. In athletes who are less resilient to loads (e.g. young,
untrained or physically weak) or for athletes who compete frequently during the season (like in
Polish Volleyball League) it can excessively fatigue the body. Introduction of heavy strength
training can lead up to aches resulting from excessive load imposed on the body.
Wave periodization allows for changes in volume and intensity in two different variations. First
of them covers a 7-10 day cycle and the second one a single training unit. Rotating training
protocols (plans) focused on developing e.g. strength or endurance of the athletes is adjusted to
his or hers needs and capabilities. Wave periodization allows for the motor control training to be
adjusted to the competition schedule (games) while still taking into consideration physical state
and wellbeing of the athlete (break for illness or injury).
Due to changes in load, volume and intensity as well as the speed of the performed exercises, the
athlete adapts much slower to the stimuli than during a cycle in which the same exercises are
performed for 12 weeks. This can benefit longer, consistent development of motor control skills.
The 7-10 day cycle versions consists of increasing intensity at the beginning of each new phase
(increasing the percentage of 1RM) and the number of reps in each set, which helps build
specific physical attributes.
Both the daily and the 7-10 day wave models is based on 3-4 training days a week. Training unit
consists of basic exercises performed for 3-5 sets.
Below you will find an example of a 7 day plan to help you understand the wave periodization
method. This model consists of the following training scheme – T T f T T f f scheme, where T is
a training day, and f is a day off from strength training. Example:

▶ Tuesday – training day,
▶ Wednesday – a day off from strength training,
▶ Sunday – a day off from strength training. Microcycle I was introduced in odd weeks (I, III,
V).
▶ Training 1 (e.g. Monday and Tuesday):

▶ number of reps: 12 reps,
▶ number of sets: 3 work sets for each exercise, ▶ intensity: 70% of the maximum weight,
▶ Training II (e.g. Thursday and Friday):

▶ number of sets: 3 work sets for each exercise, ▶ intensity: 70-75% of the maximum weight, ▶
rest: at most 120 seconds after each set.
Microcycle II was introduced in even months (II, IV, VI, etc.).
▶ Training 1 (e.g. Monday and Tuesday):

▶ Training II (e.g. Thursday and Friday):

In this model you intertwine training sessions from microcycle I and II. Each training sessions
consists of 5-6 basic exercises.
In daily wave periodization you also use two training plans. The difference is that you switch
between them every session. The training layout remains unchanged, and each new week is a
microcycle.
▶ Training 1 (e.g. Monday and Thursday):

▶ 3 reps of exercises for power,
▶ 5 reps of exercises for maximal strength, ▶ 12-15 reps of strength endurance exercises,
▶ number of sets: 3 work sets for each exercise, ▶ intensity: 60-90% depending on the exercise
goal, ▶ rest: 120–180 seconds after each set.
▶ Training II (e.g. Tuesday and Friday):

▶ number of reps: 8-10 reps,
▶ number of sets: 3 work sets,
▶ intensity: 60-70% depending on the exercise goal, ▶ rest: 120–180 seconds after each set.
classical periodization model
BLOCK
periodization model
weekly WAVE PERIODIZATION model
DAILY WAVE PERIODIZATION model
1 MUSCLE MASS MUSCLE MASS
MUSCLE MASS STRENGTH ENDURANCE MUSCLE MASS MAXIMAL STRENGTH
2
MAXIMAL STRENGTH MUSCLE MASS MAXIMAL STRENGTH STRENGTH
ENDURANCE MUSCLE MASS MAXIMAL STRENGTH
3
MAXIMAL STRENGTH MUSCLE MASS MAXIMAL
POWER STRENGTH ENDURANCE MUSCLE MASS MAXIMAL STRENGTH
4
MAXIMAL POWER
MUSCLE MASS MUSCLE MASS STRENGTH ENDURANCE
MUSCLE MASS MAXIMAL STRENGTH
5
MAXIMAL POWER MUSCLE MASS MAXIMAL STRENGTH STRENGTH ENDURANCE MUSCLE MASS MAXIMAL STRENGTH
6 MUSCLE MASS MAXIMAL STRENGTH MAXIMAL
POWER STRENGTH ENDURANCE MUSCLE MASS MAXIMAL STRENGTH
7
MAXIMAL STRENGTH MAXIMAL STRENGTH MUSCLE MASS STRENGTH
8
MAXIMAL STRENGTH MAXIMAL STRENGTH MAXIMAL STRENGTH STRENGTH
9
MAXIMAL POWER MAXIMAL STRENGTH MAXIMAL POWER STRENGTH ENDURANCE MUSCLE MASS MAXIMAL STRENGTH
10
MAXIMAL POWER
11 MUSCLE MASS
12
MAXIMAL STRENGTH
13
MAXIMAL STRENGTH
14
MAXIMAL POWER
15
MAXIMAL POWER MAXIMAL STRENGTH
MAXIMAL POWER MAXIMAL POWER MAXIMAL POWER MAXIMAL POWER MAXIMAL POWER MUSCLE MASS
MAXIMAL STRENGTH MAXIMAL POWER
MUSCLE MASS
MAXIMAL STRENGTH MAXIMAL POWER STRENGTH ENDURANCE STRENGTH ENDURANCEA STRENGTH ENDURANCE STRENGTH ENDURANCE STRENGTH ENDURANCE STRENGTH ENDURANCE MUSCLE
MASS
MUSCLE MASS
MUSCLE MASS
MUSCLE MASS
MUSCLE MASS
MUSCLE MASS
MAXIMAL STRENGTH MAXIMAL STRENGTH MAXIMAL STRENGTH MAXIMAL STRENGTH MAXIMAL STRENGTH MAXIMAL STRENGTH
Choosing the right periodization model is an important decision which will basically decide the
future career of the athlete, their growth and road to the highest level of performance possible. It
will play an important role in preparing the athlete for the season and helping to maintain the
level of performance throughout the entire season. When choosing the periodization model you
should consider the competition schedule, the ability to train regularly during the cycle and any
breaks in the competition.
In volleyball, in particular in the top Polish league, where the season is particularly demanding of
the players, and the games are played every 3-4 days and every week, for almost the entire year,
it's difficult to find time for regular, long-term strength training. In this situation introducing
daily wave periodization model is justified.
In the event when you can train regularly for a period of couple of months, and the season
consists of few competitions, block and classical periodization models would be more suitable.
Training sessions following one of these models will improve athlete's performance better than
the alternatives.
If we want to continuously improve all the attributes of the muscular and nervous system so that
it translates into motor skills necessary for volleyball, training needs to be divided into
appropriate phases. During the entire mesocycle and macrocycle strength training in the block
and classical model should begin with developing strength endurance and then focus on building
strength and finally power. Hypertrophy is optional. Only when muscle potential is fully
exploited should you move to this stage. When training for volleyball this phase should be
implemented as late as possible.
Wave periodization is also a quite old training model. It states that you can develop all
movement system parameters during one microcycle (7-10 days), including strength, power,
mass and endurance, which is not supported by contemporary research. Being aware of the
hardships accompanying playing demanding volleyball season you could call this a compromise
method. However you should remember that such training will not allow to reach the peak in any
one attribute. The advantage of the classical and block periodization lies in pinpointing precisely
the "peak performance" period.
6
Train your movement!
B
asic movement patterns can be divided into many different types and categories, all of them
should be perfected in a complex motor skill training. Contrary to bodybuilding where isolated
exercises reign supreme, athletic training should avoid such methods. Instead exercises intended
to improve total level of athleticism should be implemented. Focusing on correct execution of
precise movements allows to get the most from these exercises and translates into performance
on the field.
In recent years it's become fashionable to dub a certain type of training as "functional" which
basically means that it's practical and useful, but not always attractive. Improving the movement
system comes from working on the basic, natural (and thus functional) movements.
One of the most widely recognizable types of classification names six basic movement patterns.
They lay foundation for exercise selection, depending on the particular sport. ▶ Knee dominant
squat.
▶ Lunges.
▶ Hip dominant / hip hinge.
▶ Pull:
▶ in horizontal plane, ▶ in vertical plane.
▶ Push:
▶ in horizontal plane, ▶ in vertical plane.
▶ Loading/locomotion.
Volleyball season is very long and hard, there are many different
movements during trainings and games and our body and mus
cles need to be really good prepared So physicall preparation
is most important for me and basiclly for all volleyball players
and other sports
LEO ANDRIĆ
A Croatian volleyball player. Position: Opposite Hitter 2013, 2014 Croatian Championship: Gold medal 2017 Italian Super
Cup: Gold 2018 Italian Cup: Gold 2018 Italian championship: Gold medal 2018 2018 Champions League: Bronze medal 2018
7
Basic strength exercises
A
ll exercises and the training methods described in this book demand the athlete to have a
sufficient fitness level that will allow them to train in a safe and controlled manner. Even though
these exercises are fundamentals based
on natural movement patterns, performed in an improper manner may cause pain and in the long
term cause injuries.
Benefits that a volleyball player can get from a correctly performed strength training are often
the key elements in motor skill development, which in turn will translate to sport-specific skills
(agility, speed, reaction time, etc.).
When starting training one should keep the importance of proper technique in mind. Quality of
training is often what can help one achieve the desired goal. Proper form is always more
important than the weight lifted.
There are also other factors which can be attributed to the aforementioned technique, and which
need to be stressed. Movement quality comes from control and awareness of one’s own body,
which allows one to correct his or hers posture depending on the needs and situation (for
example when the center of gravity moves, negatively spreading the forces during work or when
the movement during training in a particular body part exceeds the “safe” anatomical scope).
It is very difficult to master the technique on your own, even if the exercises are based on natural
movement patterns. One could say that it is even impossible for beginners. That is why in most
cases it will be necessary to work with a certified professional – a strength and conditioning
coach, who will watch every tiniest detail of the training and minimize the risk of injury.
However it needs to be stressed that the multitude of factors which contribute to correct exercise
technique makes mastering the fundamental exercises time consuming, depending on the
athlete’s individual abilities it may takes several weeks or even months or years. Even
professional, experienced athletes, who do strength training few times a week require supervision
of a qualified person. Perfecting the form might last the entire career of the player, that is why it
is so vital to begin such work in a planned, controlled fashion.
Strength and conditioning coach will also monitor the athlete’s progress in strength (training
load) and will help him or her work on individual deficiencies and weak points. Prescribe
additional corrective exercises intended to balance out the physical attributes, lack of which may
stall the learning process or further training progress.
Strength building stage should start when the athlete’s condition allows for a safe training with
correct form. This moment should be determined by trained professionals, and not by one own’s
subjective opinion.
Knee dominant / squat
1. BACK SQUAT – BASIC VERSIONS.

1.1. HIGH BAR – THE BARBELL IS PLACED HIGH ON THE TRAPEZIUS MUSCLES.
Starting position:
▶ the barbell is placed high on the traps,

▶ head neutral (double chin),
▶ firm grip on the bar, hands a bit wider than shoulder-width, ▶ arms parallel to the body,
▶ scapulas pulled back and down (depressed),
▶ chest high,
▶ braced abdominals,
▶ buttocks tight,
▶ individual placement of the feet, usually shoulder width, ▶ feet rotated externally (10-15
degrees) and "screwed"
into the floor, knees rotated externally.

Movement:
▶ movement in vertical line,

▶ inhale during descent, exhale on the ascent,
▶ knees go forward first,
▶ hips move towards the heels (like sitting on your heels), ▶ the weight of the body is supported
on the heels and
the external heads of the metatarsal bones (heads of the 1st and 5th metatarsal bone), the whole
foot touches the floor throughout the entire movement.
Notes:
▶ the head should remain neutral throughout the movement, avoid craning your head,
▶ the spine should remain neutral during the movement, avoid "butt wink" in the bottom of the
squat – tucking in your hips and the lower back,
▶ maintain proper form; it's better to perform a full movement with smaller weight than do a
half-squat with a heavy bar.
1.2. LOW BAR SQUAT.
Starting position:
▶ the bar is placed low, just above the top of the scapula, ▶ head neutral (double chin),
▶ chest high,
▶ buttocks tight,
into the floor,

▶ knees rotated externally.
Movement:
▶ the low placement of the bar makes the hips start the movement by going back, which makes
the body tilt forward more than in the high bar version,

▶ the weight of the body is supported on the heels and the external heads of the metatarsal bones
(heads of the 1st and 5th metatarsal bone), the whole foot touches the floor throughout the entire
movement.
Notes:
squat – tucking in your hips and lower back,
▶ maintain full range of motion; lower placement of the bar will make the squat not as deep as in
high bar version, but in this case this is acceptable.
2. FRONT SQUAT.
Starting position:
▶ the bar is placed in front on the shoulders, between the deltoid and trapezius muscles and the
pectorals,
▶ firm grip on the bar, hands a bit wider than shoulder-width,
▶ arms at a right angle to the torso, perpendicular to the floor,
▶ scapulas pulled down (depressed),
▶ chest high and up,
▶ buttocks tight,
▶ individual placement of the feet, usually shoulder width,
▶ feet rotated externally (10-15 degrees) and "screwed" into the floor,
Movement:

on the heels and
the external heads of the metatarsal bones (heads of the 1st and 5th metatarsal bone),
▶ the whole foot touches the floor throughout the entire movement.
Notes:
squat – tucking in your hips and lower back,
▶ maintain full range of motion, front squat is deeper than the other two versions.
3. BULGARIAN SQUAT.
Starting position:
▶ firm grip on the dumbbells,

▶ arms parallel to the body,
▶ torso should remain vertical,
▶ the back leg elevated on a stable support (e.g. a box
or a bench), slightly abducted (the big support triangle), ▶ the front leg firmly on the floor,
slightly abducted, ▶ foot of the front leg straight, no rotation,
▶ knee of the front leg externally rotated.
Movement:
▶ movement in vertical line, straight down and then up, ▶ inhale during descent, exhale on the
ascent,
▶ the weight of the body is supported on the heel and
the external heads of the metatarsal bones (heads of the 1st and 5th metatarsal bone) of the front
leg and on the toes of the back leg,
▶ the whole foot touches the floor throughout the entire movement,
▶ the descent ends when the knee of the back leg is about an inch from the floor.
Notes:
▶ the spine should remain neutral during the movement, avoid leaning forward,
▶ maintain full range of motion.
4. BOX SQUAT.
Starting position:
▶ placement of the barbell on the back depends on the individual preference of the trainee, both
high and low bar versions are acceptable,

▶ chest high,
▶ buttocks tight,
into the floor,

Movement:

on the heels and
the external heads of the metatarsal bones (heads of the 1st and 5th metatarsal bone),
▶ the whole foot touches the floor throughout the entire movement.
Notes:
▶ squat down on the box maintaining tension and correct form (box squat with about 60-70% of
the back squat weight),
▶ the spine should remain neutral during the movement.
lunges
5. FORWARD LUNGES.
5.1. BARBELL LUNGE.
Starting position:

▶ buttocks tight,
▶ individual placement of the feet, usually shoulder width, ▶ knees externally rotated.
Movement:
▶ the leg stepping in front should go forward and slightly to the outside (better support),
▶ maintain calm breathing rhythm, exhale on the ascent,
▶ while going down in the lunge maintain vertical torso,
▶ the weight of the body is supported on the heel and the external heads of the metatarsal bones
(heads of the 1st and 5th metatarsal bone) of the front leg and on the toes of the back leg,
▶ knee of the front leg rotated externally,
▶ knee of the back leg in a straight line, neutral,
▶ after getting back up return to the starting position.
Notes:
5.2. DUMBBELL LUNGE.
Starting position:

▶ scapulas pulled back and down (depressed), ▶ chest high and up,
▶ feet set at shoulder width.
Movement:
▶ during the lunge the leg stepping in front should go forward and slightly to the outside (better
support),
▶ calm breathing rhythm, exhale on the ascent,
▶ while going down in the lunge maintain vertical torso,
▶ the weight of the body is supported on the heel and the external heads of the metatarsal bones
(heads of the 1st and 5th metatarsal bone) of the front leg and on the toes of the back leg,
Notes:
6. REVERSE LUNGES.
6.1. BARBELL REVERSE LUNGES.
Starting position:

▶ chest high,
▶ buttocks tight,
▶ individual placement of the feet, usually shoulder width, ▶ knees rotated externally.
Movement:
▶ unlike the classical lunges the movement begins by stepping back, the leg should go back and
slightly to the outside (better support),

▶ while going down in the lunge maintain vertical torso, ▶ the weight of the body is supported on
the heel and
the external heads of the of the metatarsal bones (heads of the 1st and 5th metatarsal bone) of the
front leg and on the toes of the back leg,

▶ knee of the back leg in a straight line, neutral, ▶ after getting back up return to the starting
position.
Notes:
6.2. DUMBBELL REVERSE LUNGES.
Starting position:

▶ arms in line with the body,
▶ feet shoulder width apart.
Movement:
▶ unlike the classical lunges the movement begins by stepping back, the leg should go back and
slightly to the outside (better support),

▶ while going down in the lunge maintain vertical torso, ▶ the weight of the body is supported on
the heel and
the external heads of the metatarsal bones (heads of the 1st and 5th metatarsal bone) of the front
leg and on the toes of the back leg,

Notes:
▶ the spine should remain neutral during the entire movement, avoid leaning forward,
7. LATERAL LUNGES.
7.1. BARBELL LATERAL LUNGES.
Starting position:
▶ the barbell is placed high on the traps, ▶ head neutral (double chin),
▶ braced abdominals.
Movement:
▶ the working leg should move in straight line to the side of the other leg in the lateral lunge,
▶ the weight of the body is supported on the heels of both feet and the external heads of the
metatarsal bones (heads of the 1st and 5th metatarsal bone),
▶ knee of the stepping leg externally rotated,
▶ knee of the stepping leg rotated externally by about 10-15 degrees,
▶ during the lunge there is a movement resembling sitting down on your heel,
▶ feet in full contact with the floor during the exercise,
Notes: ▶ the head should remain neutral throughout the movement,
7.2. DUMBBELL LATERAL LUNGE.
Starting position:

Movement:
▶ the working leg should move in straight line to the side of the other leg in the lateral lunge,
▶ the weight of the body is supported on the heels of both feet and the external heads of the
metatarsal bones (heads of the 1st and 5th metatarsal bone),
▶ knee of the stepping leg rotated externally by about 10-15 degrees,
▶ during the lunge there is a movement resembling sitting down on your heel,
▶ feet in full contact with the floor during the exercise,
Notes: ▶ the head should remain neutral throughout the movement,
Hip dominant / hip hinge movement
8. DEADLIFT – BASIC VARIATIONS.
8.1. CONVENTIONAL DEADLIFT.
Starting position:

▶ chest up,
▶ the angle of the hip joint is 80-90 degrees,
▶ feet shoulder width apart,
▶ double overhand grip, as close to the calves as possible, ▶ barbell above mid-foot (the center of
gravity),
▶ shin at a 90 degree angle in relation to the foot, ▶ feet pointed forward,
▶ knees rotated externally,
▶ inhale while lifting the weight.
Movement:
▶ simultaneous extension of the hip and knee joints, ▶ pushing hips forward and the chest up,
▶ the barbell should move in a straight line, weight of the body
is centered on the mid-foot; no part of the foot should loose contact with the floor,
▶ the movement ends with full contraction of the buttocks.
Notes:
▶ maintain neutral spine and head (double chin), ▶ watch the knees so that they don't cave in, ▶
maintain regular breathing rhythm.
8.2. ROMANIAN DEADLIFT.
Starting position:
▶ standing straight with the barbell after lifting it off the ground,
▶ firm grip on the bar, hands a bit wider than shoulder-width,
▶ chest high,
▶ buttocks tight,
▶ feet in neutral stance,
▶ knees rotated externally,
Movement:
▶ hinge the hips back keeping the knees straight,

▶ the barbell should move in a straight line, weight of the body is centered on the mid-foot; no
part of the foot should lose contact with the floor,
▶ the movement continues until the hamstrings and the glutes are fully stretched or until the
correct form can be maintained,
▶ get back up to the starting position by extending the hips forward.
Notes:
▶ keep the knees straight, but do not let them overextend, if this is a credible risk it's better to
perform the movement with slightly bent knees,
▶ maintain neutral spine and head,

▶ watch the knees so that they don't cave in,
▶ maintain regular breathing rhythm.
8.3. SUMO DEADLIFT.
Starting position:

▶ chest up,
▶ the angle of the hip joint is 80-90 degrees, ▶ legs set wider than the shoulders,
▶ knees rotated externally by about 15-30 degrees, ▶ double overhand grip on the bar, hip width,
▶ barbell above mid-foot (the center of gravity), ▶ knees rotated externally,
Movement:
▶ simultaneous extension of the hip and knee joints, ▶ push the hips forward and the chest up,
▶ the barbell should move in a straight line, weight of the body
is centered on the mid-foot,

▶ the movement ends with full contraction of the buttocks.
Notes:
▶ maintain neutral spine and head,

▶ maintain regular breathing rhythm,
▶ the range of motion in the sumo deadlift is shorter
than in the conventional.

9. HIP THRUST.
Starting position:

▶ hips, shoulders and the head aligned,
▶ barbell between the anterior superior iliac spine
and the pubis,

▶ back supported, with the bottom of the scapulas on the edge
of a box or a bench,
▶ firm grip on the bar.
Movement:
▶ thrust the hips up until you feel full contraction of the glutes, ▶ heels dig into the floor,
▶ exhale on top of the hip thrust.
Notes:
▶ watch the feet position so that the heels touch the floor the whole time,
▶ watch the head position so that it's aligned with the body during the entire movement.
121
pull
124
10. IN THE HORIZONTAL PLANE.
10.1. BENT OVER BARBELL ROW.
Starting position:
▶ torso is leaning forward at an 80-90 degrees angle in relation to the floor,

▶ feet shoulder width apart, "screwed" into the floor,
▶ bodyweight distributed evenly on the entire area of the feet,
▶ Head neutral, forms single line with the spine,
▶ the barbell can be held with:
▶ double overhand grip – if the latissimus dorsi muscles are the priority,
▶ double underhand (reverse) grip – if the arm and trapezius muscles are the priority.
Movement:
▶ pulling the barbell to the body:
▶ to the lower ribs if the arm and trapezius muscles are the priority,
▶ to the navel or lower if the latissimus dorsi muscles are the priority,
▶ exhale while lifting.
Notes:
▶ watch the head position so that it's aligned with the body during the entire movement,
▶ keep the feet planted and the bodyweight distributed evenly.
10.2. DUMBBELL ROW.
Starting position:
▶ support one side of the body, hand and the knee and the foot on a bench,
▶ spine and the head form one line,
▶ torso is positioned parallel to the floor,
▶ support leg firmly planted,
Movement:
▶ pulling the dumbbells to the torso to the navel until you reach full contraction of the back
muscles,
▶ lower the weight in a controlled manner and push the scapula out (stretching the trapezius
muscle),
▶ exhale while pulling the dumbbell to the body.
Notes: ▶ body position needs to be stable, maintain full range of motion.

129
11. IN THE VERTICAL PLANE.
11.1. PULL UP.
Starting position:
▶ firm overhand grip on the bar, hands a bit wider than shoulder-width,
▶ buttocks tight,
▶ head neutral, forms single line with the spine.
Movement:
▶ the movement starts with depressing the scapulas and pulling the elbows towards the torso,
▶ arms move parallel to the body,
▶ the movement ends when elbows are pulled fully towards the body (the range of motion will
vary depending on the anatomy of the arms),
▶ exhale while pulling.
Notes:
▶ maintain stable body position during the exercise, ▶ maintain neutral head position.
132
11.2. CHIN-UPS.
Starting position:
▶ firm underhand grip on the bar, hands shoulder-width, ▶ scapulas pulled down (depressed),
▶ buttocks tight,
▶ head neutral, forms single line with the spine.
Movement:
▶ the movement starts with depressing the scapulas and pulling the elbows towards the torso,
▶ the movement ends when elbows are pulled fully towards the body,
▶ exhale while pulling.
Notes: ▶ maintain stable body position during the exercise, ▶ maintain neutral head position.
135
push
138
12. IN HORIZONTAL PLANE.
12.1. BENCH PRESS.
Starting position:
▶ legs firmly planted on the floor,

▶ buttocks tight,
▶ neutral spine,
▶ arms rotated externally,
▶ firm grip on the bar, hands shoulder-width or a bit wider
(depends on the individual athlete).

Movement:
▶ initial contraction of the pectoral muscles by "squeezing" and "twisting" the barbell,
▶ lower the bar to the sternum,
▶ exhale while pushing the barbell up,
▶ the motion continues until you reach full contraction of the pectoral muscles,
▶ muscles should be tight throughout the entire movement.
Notes:
▶ back "arching" popular among strength sport athletes (e.g. powerlifters) will not always be
beneficial, the technique described above will be optimal,
▶ raising your legs during benchpressing is a grave mistake; forces acting on the shoulder joint
can cause an injury, because you flatten out the natural curves of the spine,
▶ control the arm position, so that they do not cross the shoulder line.
12.2. DUMBBELL BENCH PRESS - BASIC VARIATIONS.
12.2.1. DUMBBELL BENCH PRESS.
Starting position:

▶ buttocks tight,
▶ neutral spine,
▶ scapulas pulled back and down (depressed), ▶ arms externally rotated,
▶ firm grip on the dumbbells.
Movement: ▶ press the dumbbells up in a vertical line over the sternum,
▶ lower them in a controlled movement untilyou fully stretch the pectoral muscles,
▶ exhale while pushing the dumbbells up,
Notes:
12.2.2. INCLINE DUMBBELL BENCH PRESS.
Starting position:
▶ incline bench set at 30-45 degree incline in relation to the floor,

▶ buttocks tight,
▶ neutral spine,
▶ arms rotated externally,
▶ firm grip on the dumbbells.
Movement: ▶ press the dumbbells up in a vertical line over the sternum,
▶ lower the dumbbells in a controlled movement until you fully stretch the pectoral muscles,
▶ exhale while pushing the dumbbells up,
Notes:
13. IN THE VERTICAL PLANE.
13.1. MILITARY PRESS.
Starting position:
▶ the barbell rests where the sternum meets the clavicle, ▶ head neutral (double chin),
▶ firm grip on the bar, hands a bit wider than shoulder-width, ▶ arms rotated externally,
▶ arms in line with the body, perpendicular to the floor, ▶ scapulas pulled back and down
(depressed),
▶ chest high,
▶ buttocks tight,
into the floor,

▶ arms rotated externally.
Movement:
▶ press the bar above your head, tightening the deltoid muscles at the top of the movement
(raising the scapulas),
▶ at the top the barbell should be in straight line above midfoot (the center of gravity),
▶ exhale on pressing up.
147
Notes:
▶ maintain neutral wrist position (avoid excessive dorsiflexion),

▶ keep the abs braced and the glutes tight, to maintain stable body position,
▶ only the upper parts of the body work – no leg drive.
13.2. SHOULDER PRESS.
Starting position:
▶ dumbbells at the neck level, a bit wider than the shoulders, ▶ head neutral (double chin),
▶ arms externally rotated,
▶ arms parallel to the body, perpendicular to the floor, ▶ scapulas pulled back and down
(depressed),
▶ buttocks tight.
If you press standing up :

into the floor,

Movement:
▶ press the dumbbells above your head, tightening the deltoid muscles at the top of the
movement (raising the scapulas),
▶ at the top of the movement the dumbbells should be above the hips (if you're performing a
seated press) or the midfoot (if you're pressing while standing),
▶ exhale on pressing up.
Notes:

▶ if seated, maintain neutral spine,
▶ is standing keep the abs braced and the glutes tight, to maintain stable body position,
▶ only the upper parts of the body work – no leg drive.
13.3. STANDING CALF RAISE.
Starting position:

▶ chest high,
▶ buttocks tight,
▶ fee elevated, shoulder width apart,
▶ exhale while going up.
Movement:
▶ slowly raise your heels standing on your toes so your main support is the head of the metatarsal
bone of the 1st toe (the big toe) and the head of the metatarsal bone of the 5th toe.
Notes: ▶ maintain balance, especially during the ascent, ▶ try to perform in a full range of
motion.
13.4. SEATED CALF RAISE.
Starting position: ▶ flexion in the hip and knee joint (90 degree),
▶ barbell rests on the thighs, above the mid-foot (the center of gravity),
▶ firm grip on the bar.
▶ elevate the fore-foot (from the metatarsal bones forward) on something (e.g. on a plate),
▶ exhale while going up.
Movement:
▶ the raise continues until you reach full contraction of the gastrocnemius muscles,
▶ controlled return to the starting position (going down to full stretch of the gastrocnemius
muscles).
Notes: ▶ maintain full range of motion,

▶ make sure the bar does not move during the exercise.
Loading / locomotion
14. FARMER'S WALK – BASIC VARIATIONS.
14.1. FARMER'S WALK.
Starting position:
▶ hold two dumbbells on the sides,

▶ scapulas pulled back and down (depressed), ▶ chest high,
▶ buttocks tight.
Movement:
▶ walk with the weights held in both arms, maintain con
trolled rhythm of breathing.
Notes: ▶ maintain stable body position during the farmer's walk (retracted scapulas, chest up and
all the muscles tight).
14.2. FARMER'S UNILATERAL WALK.
Starting position:
▶ hold one dumbbell on your side in line with the body, ▶ head neutral (double chin),
▶ buttocks tight.
Movement: ▶ walk with the weights held in one arm, ▶ maintain regular breathing rhythm.
Notes: ▶ maintain stable body position during the farmer's walk (retracted scapulas, chest up and
all the muscles tight).
15. ZERCHER WALK.
Starting position: ▶ hold the barbell on the inside of bent elbows,
▶ depending on your preference you can cross your arms for a more secure grip,
▶ buttocks tight.
Movement: ▶ walk with the weight held on the inside of bent elbows, ▶ maintain regular
breathing rhythm.
Notes:
▶ maintain stable body position during the farmer's walk (retracted scapulas, chest up and all the
muscles tight).
You can discern six fundamental exercises from the array of basic movements, that will be
essential in strength training of any athlete. This includes the squat, the deadlift, the military
press, the bench press, the pull-up and the barbell row. They develop the body in a complex
manner and can be classified as a tier 1.
Exercises from tier 2 are equally important and beneficial. These include, front squat, deadlift
variations (e.g. romanian deadlift), lunges, chin-ups and dumbbell exercises, which target large
muscle groups.
What is more, motor skill training also use accessory exercises which supplement basic training.
The so-called tier 3 exercises include exercises focused on shaping smaller muscle groups, such
as the biceps, triceps, trapezius muscle or the gastrocnemius or soleus muscles.
8
Basic exercises allowing for power generation with the attained maximal strength
clean and jerk
is comprised of two types of movements�
16. CLEAN – BASIC VARIATIONS.

16.1. CLEAN, OLYMPIC CLEAN.
Starting position:

▶ chest up,
▶ feet hip width apart,
▶ double overhand grip on the bar, shoulder width apart, ▶ barbell above mid-foot (the center of
gravity), ▶ feet pointed forward,
Movement:
▶ explosive extension in the hip and knee joint,

▶ push the hips forward and the chest up,
▶ the barbell is pulled up in a straight line and keeps the body
balanced between the feet,

▶ rapidly spread the feet apart during the clean,
▶ dip under the bar and go down to a full squat during
the clean,
▶ stand up with the bar held in front on the deltoids (just like
in the front squat),
▶ exhale on top of the clean.
Notes:
▶ maintain neutral spine,

▶ watch the knees so that they don't cave in, ▶ this exercise needs to be dynamic and explosive.
16.2. POWER CLEAN.
Starting position:

▶ chest up,
gravity), ▶ feet pointed forward,
Movement:


▶ dip under the bar to a quarter squat during the clean, ▶ stand up with the bar held in front on the
deltoids, ▶ exhale on top of the clean.
172
Notes:

16.3. BLOCK CLEAN.
Starting position:

▶ chest up,
▶ the bar is lying on wooden blocks, which can adjusted
for the athlete's height (usually at the knee level), ▶ feet hip width apart,
gravity),
▶ feet pointed forward,
Movement:


the clean, (in the power clean, go down to a quatersquat), ▶ stand up with the bar held in front on
the deltoids (just like
Notes:

16.4. HANG CLEAN.
Starting position:

▶ chest up,
▶ double overhand grip on the bar, shoulder width apart, ▶ the bar is just above the knees,
Movement:


the clean, (in the power clean, go down to a quatersquat), ▶ stand up with the bar held in front on
the deltoids (just like
178
Notes:

17. JERK – BASIC VARIATIONS.
17.1. JERK.
Starting position:
▶ elbows high, at 90 degree angle to the torso,
▶ buttocks tight,
▶ individual placement of the feet, usually shoulder width, ▶ knees rotated externally.
Movement:
▶ launch the bar overhead explosively from the quartersquat, ▶ the legs go into a split position
during the jerk,
▶ front leg can be the leg the athlete uses to start an attack,
you can switch legs (left to right),

▶ the front leg goes forward and to the side,
▶ the back leg back and to the side,
▶ dip under the bar while straightening your arms, ▶ initiate the recovery from the split by
backing up the front
leg by 50% and then adding the back leg,

▶ after the jerk drop the bar to the floor or to the shoulders, ▶ exhale on pressing up.
Notes:

▶ maintain muscle tension, to keep stable body position,
▶ don't press out the bar in the jerk, the dip under the bar should be a smooth motion and arms
should be straight,
▶ this exercise needs to be dynamic and explosive.
17.2. POWER JERK.
Starting position:
▶ elbows high, at 90 degree angle to the torso,
▶ chest high,
▶ buttocks tight,
▶ individual placement of the feet, usually shoulder width, ▶ arms rotated externally.
Movement:
▶ launch the bar overhead explosively from the quartersquat, ▶ dip under the bar while
straightening your arms, ▶ rapidly spread the feet apart during the jerk,
▶ after the jerk drop the bar to the floor or on the shoulders, ▶ exhale on pressing up.
Notes:

▶ maintain muscle tension, to keep stable body position,
▶ don't press out the bar in the jerk, the dip under the bar should be a smooth motion and arms
should be straight,
17.3. PUSH PRESS.
Starting position:
▶ arms in line with the body, perpendicular to the floor, ▶ scapulas pulled back and down
(depressed),
▶ buttocks tight,
into the floor,

Movement:
▶ push the bar above your head, tightening the deltoid muscles at the top of the movement
(raising the scapulas),
▶ the push press requires synchronized action of both legs and arms,
▶ at the top the barbell should be in straight line above midfoot (the center of gravity),
▶ exhale while pressing up.
Notes:
▶ unlike the jerk, push press does not have the second dip under the bar,
▶ keep the abs braced and the glutes tight, to maintain stable body position.
18. SNATCH – BASIC VARIATIONS.
18.1. OLYMPIC SNATCH.
Starting position:

▶ chest up,
▶ the hip joint is flexed at 90-100 degrees,
▶ firm overhand grip on the bar,
▶ barbell haled at a width which will place it between the anterior superior iliac spine and the
pubis,
▶ barbell above mid-foot (the centre of gravity),

▶ knees externally rotated.
Movement:

▶ the barbell is pulled up in a straight line,
▶ it keeps the body balanced between the feet,
▶ rapidly spread the feet apart during the snatch,
the snatch,
▶ stand up with the bar held overhead,
▶ return to the starting position by dropping the bar to the floor or to the hips,
Notes:

▶ watch the knees,
▶ so that they don't cave in,
18.2. BLOCK SNATCH.
Starting position:

▶ chest up,
▶ firm overhand grip on the bar,
▶ the bar is lying on wooden blocks, which can adjusted
for the athlete's height (usually at the knee level), ▶ barbell haled at a width which will place it
between the an
terior superior iliac spine and the pubis, when the athlete
is standing straight,
▶ barbell above mid-foot (the center of gravity),
▶ knees externally rotated.
Movement:


the clean, (in the power snatch, go down to a quatersquat) stand up with the bar held overhead,
▶ return to the starting position by dropping the bar to the floor or to the hips,
Notes:

18.3. HANG SNATCH.
Starting position:

▶ chest up,
pubis, when the athlete is standing straight,
▶ the bar is just above the knees,

Movement:


the clean, (in the power clean, go down to a quatersquat), ▶ stand up with the bar held overhead,
▶ return to the starting position by dropping the bar
to the floor or to the hips,

Notes:

18.4. POWER SNATCH.
Starting position:

▶ chest up,
pubis, when the athlete is standing straight,
▶ depending on the athlete's preference, the bar can be on the ground or below the knees,
Movement:


the snatch,
▶ stand up with the bar held overhead,
▶ return to the starting position by dropping the bar
to the floor or to the hips,

▶ exhale on top.
Notes:

Olympic lifts can be performed in the so-called power version, meaning without going into a full
squat like in the classical version – you only dip below the bar as much as necessary to complete
a rep. There are numerous other versions of these exercises. You can do them using blocks
(wooden blocks stacked at different heights), train from the hang position or pause the rep at any
stage of the movement.
Selecting the exercise version depends mostly on the athlete's sport. For volleyball players, libero
can train the classical versions, and the power versions can be trained by other players. Other
versions of these lifts are usually performed in purely Olympic weightlifting training, and adding
them to the training regimen of athlete's from different sports – like volleyball – require a
specialist coach and usually do not result in better performance.
Power training should be supplemented with classical exercises. In order to develop power you
should do concentric contractions as fast as possible (contracting muscles against resistance)
using 30-50% of the maximal load.
The physical preparation is vital to the performance
and operation of the athlete, without it will not stay
our performance and physical condition at the highest level
during the season
FERNANDO HERNÁNDEZ
A Cuban volleyball player. Position: Outside hitter 2018 Turkish Cup: Gold 2018 Turkish Championship: Gold medal 2009
Grand Masters Cup: Silver Cup 2010 World Cup: Silver medal 2012 Word League: Bronze medal 2011 Best scoring World Cup
9
Time for plyometrics!
If what you are doing brings results, you should keep on doing it.
P
lyometrics is a training method which gained popularity in the second half of the 20th century. It
was created by Yuri Verkhoshansky, who specialized in jumping sports. He trained numerous
track and field champions. Since
the moment it was introduced into athletic training it raised controversy concerning its efficiency
and impact on health. They continue to this day and the discussion regarding potential benefits
from this type of training will not end any time soon. Plyometric programs are frequently
featured in training regimens of great athletes, including volleyball players.
But what is plyometrics? Author defines it as mechanical stimulation of an impact, which forces
the muscles to contract as fast and as strong as possible. Intense contraction is preceded by
relaxation. This method is used mainly in lower body training, but not exclusively. This type of
training may lead to excessive loads and impacts the muscular system, the joints and above all,
the nervous system. That is why this method is not recommended for muscle conditioning.
Plyometric training should be short, intense and low volume. Top level athletes will get the best
results by performing four plyometric exercises, ten reps each, two times a week. Amateurs
however, should start with one exercise for five reps, twice a week. However, it needs to be
stressed that such exercises should not be performed on a soft surface – it delays muscle
contraction and hinders energy generation, which leads to lower training intensity.
Strength training increases performance in plyometrics. Numerous studies conducted over the
course of few decades prove the efficiency of these two training modalities. The examined group
which performed only strength training for 6 weeks improved their vertical jump by 3.3 cm. The
group which only used plyometrics improved their vertical jump result by 3.81 cm. The best
results however, were achieved by athletes who combined strength training with plyometrics –
their results improved on average by 10.67cm. The study results can validate the inclusion of this
type of training to athlete's regimen.
Furthermore, if the athlete has time for additional training units, a good choice is to introduce a
PTP method, that is post-tetanic potentiation. It's based on achieving a stronger response of the
muscle in the second exercise. This happens because muscles was subject to strong muscle
contraction in the first exercise. In practice this can mean doing heavy squats after which you
move on to plyometric exercise. This way you reach a stronger contraction improves
performance because muscle fibers, which are still active after the first exercise, react stronger to
plyometrics.
Although advantages of this method are well documented, the controversy continues. And the
controversy is that this method often causes excessive loads and athletes who use it are more
prone to injuries.
Some examples of the plyometric exercises are:
▶ jumping rope exercises,

▶ depth jumps,
▶ medicine ball toss in supine position (horizontal plane),
▶ medicine ball toss in supine position up (vertical plane),
▶ standing medicine ball toss down (vertical plane),
▶ plyo push-ups
▶ alternate leg bouding,
▶ box jumps.
10
Technique
technique (quality) > load (kg)
S
trength training is often the most important choice in an athlete's career, especially if they want
to improve their performance. But the same type of training can hinder progress or – in extreme
scenarios – lead to excessive loads
and pain, which adversely affects performance.
Whether an athlete will benefit from motor skill training and the speed of their progress depends
on several factors. The most important of them are, correct planning of the macrocycles,
mesocycles and microcycles (selecting methods and exercises) and the athlete's health.
During a single strength training session, assuming that the training plan was created properly,
the most important thing is the technique of the exercises. It is the key factor in determining the
results of your work. The more careful and diligent is every single rep, the more benefits they
bring.
Correct technique is intended to minimize loads, which the body has to support and secure the
athlete from the excessive loads. Correct performance of the exercises trains muscle groups
which are the priority in a given movement. Avoid any compensation by other muscle groups,
which should be inactive during this particular movement and prevent excessive loads, which
may cause injuries.
The starting position for many exercises requires you to set up a position where the entire body
works in accordance with anatomy and physiology. Ears should be above the shoulder line, chest
above the pelvis, hips in one line with the knees and ankles.
Starting position should look as follows:

▶ head neutral, slightly retracted (double-chin),
▶ chest up, above the pelvis, the bottom ribs are lowered ("pressed into" the stomach) on inhale
and simultaneous contraction of the abdominal muscles,
▶ shoulders rotated externally, scapulas depressed (lowered) and retracted towards the spine,
▶ braced abdominals, slightly sucked in stomach,
▶ buttocks (gluteus muscles) tight,
▶ feet hip width apart in the starting position,
▶ feet "screwed into" the floor, rotated externally by about 15-30 degrees,
TRAIN IN FULL RANGE OF MOTION
The body and its range of motion is precisely demarcated by human anatomy and physiology.
This means that every joint has its own specific mobility and works in defined planes. When we
repeat movements with external resistance (e.g. weights) in partial range of motion, pathological
changes occur in the body. The forces acting upon the body are not fully utilized by the muscles,
which makes them adversely affect the joints. This leads to overloads which can bring about
injuries. What is more, the situation where the muscles work in a partial range of motion, can
result in spasms of the joint structures and unnatural increase in muscle tension. This causes the
sensation of cramping or spasms, because the mobility in a joint moved by these muscles was
limited. As a consequence, the risk of injury dramatically increases and the athlete cannot get the
most of the training.
FOCUS
Concentration plays an important part during training. Just by focusing on the task at hand you
mobilize your body and the nerve impulse sent from the brain to the effectors (muscles) allows
them to prepare for effort. Concentrating on performing certain movements engages muscles to a
greater extent which increases their activity during exercise. This increases training efficiency
and the athlete reaps the benefits.
Just thinking about an exercise creates new neural connections in the brain which improves the
quality and efficiency of movement. Movement patterns consolidate and become more
automatic. Focusing on training, apart from purely physiological benefits increases training
safety and decreases the risk of injury.
BREATHE
The correct breathing pattern provides optimal level of oxygen to the body and removes carbon
dioxide. This proves particularly useful in everyday life – especially in situations of higher
oxygen demand. Such situation is strength training, where without a proper breathing rhythm
muscles may weaken due to insufficient supply of oxygen. In extreme cases lack of oxygen can
lead to fainting due to hypoxia. When the oxygen demand is too high, quality of training may
decrease - the fatigue of the muscular system rises with the decrease of physical capacity. This
can slow down post-exercise recovery.
While overcoming resistance, such as lifting weights, muscles consume more oxygen. Blood
pressure also rises significantly. The closer the effort gets to the maximum level, the higher it
gets. When the breathing rhythm is disrupted during exercise (e.g. the breath is held), the
circulatory system
– which is responsible for providing oxygen from the respiratory system to the cells and for
extracting carbon dioxide from the cells back to the respiratory system, where it is excreted in the
breath - becomes inefficient. This can lead to some of the described anomalies.
Breathing during strength training should follow the schema below:
▶ inhale during a decreased muscle effort (while lowering the weight), for example while going
down in a squat or lowering the barbell,
▶ exhale during the most intense muscle effort (while lifting, pressing) for example while getting
up in the squat or pressing the barbell up.
Remember not to hold the breath in and to inhale through your nose and exhale through the
mouth. The diaphragm should work the hardest in the breathing cycle. Such rhythm allows you
to efficiently provide oxygen and excrete carbon dioxide from the bod.
LOAD
The development of motor skills occurs only when the body is subjected to stimuli which force
particular systems to work and adapt. Muscular strength will not increase if the athlete will not
engage the muscular and nervous system to a sufficient extent. The same goes for any other
physical skill, regardless whether it’s based mostly on the nervous or the muscular system. In
order for it to develop, the stimulus has to cross a certain threshold.
Motor skill training means improving movement (its quality and efficiency) while maintaining
the best technique possible. The form of the external stimulus us important
– the external resistance which forces the body to develop certain physical attributes. Perfect
technique alone will not improve motor skills, if its performed without sufficient load. The
athlete's potential will remain untapped. Training with huge weights, without maintaining the
proper form, also will not bring you satisfactory results. It can lead to pathological overloads and
injuries.
Just like in any other aspect of life, motor skill training requires awareness and balance. That is
why professional sport clubs, which train athletes at the highest level, work with specialists who
are responsible for strength training.
Being ex-athlete and new coach, I can see how important
it is to be healthy and fit in our sport Which applies for both
positions is “Unless you have and implement a great strength
and conditioning strategy for yourself or your athletes, sooner
or later, you will find yourself left without health and at best
amongst lower than average teams” Strength makes us perform
physical tasks easily and helps us psychologically by letting
us think clearer as well
SINAN CEM TANIK
A Turkish volleyball player and coach. Position: Outside Spiker 2002 Turkish Championship: Gold medal 2001, 2003, 2005
Turkish Championship: Silver medal 2008, 2010 European league: Bronze medal
11
Maintain the tempo!
A
part from proper planning and implementation strategy for training, as well as selecting correct
exercises and teaching correct performance of such exercises, one of the most important
elements of strength training is the tempo. It applies to every single rep of a given exercise. This
means the speed at which a particular stage of the movement is to be performed, depending on
the result you want to achieve. All exercises have specific phases:
▶ eccentric phase – the muscle is stretched under load, e.g. going down in the squat or lowering
the bar to the chest,
▶ pause after the eccentric phase – lasts as long as the stop in the bottom of the squat or in the
bench press, where after lowering the bar it lies just above the chest
▶ concentric phase – muscle contraction under load, e.g. getting up in the squat, pressing the bar
up,
▶ pause after the concentric phase – lasts as long as the stop in the top of the squat, or the
military press when the bar is locked overhead.
The tempo dictated the extent to which the muscular and nervous systems will be engaged in a
given movement. The tempo is described symbolically, most often with numbers. Each symbol
corresponds to each phase and the work the athlete's needs to perform. Example:
▶ 3010 (3-0-1-0):
▶ 3 second eccentric phase,
▶ 0 second pause after the eccentric phase, ▶ 1 second concentric phase,
▶ 0 second pause after the concentric phase.
▶ 30X0 (3-0-X-0):
▶ 0 second pause after the eccentric phase, ▶ X – explosive concentric movement,
▶ 0 second pause after the concentric movement.
▶ 2111 (2-1-1-1):
▶ 1 second pause after the eccentric phase (pause), ▶ 1 second concentric phase,
▶ 1 second pause after the eccentric phase (pause).
The longer the eccentric phase the more you fatigue the muscle or muscle groups which in turn
can speed up hypertrophy and strength development. Optimum length of this phase is 3-4
seconds, because while training with submaximal or maximal load you can maintain form for
this amount of time. Performing an eccentric movement (e.g. a squat or lowering the bar in the
bench press) with a submaximal or maximal load in an uncontrolled manner or at a very fast
tempo is dangerous and does not provide an effective stimulus for the body.
There is rarely a pause after the eccentric phase. It is most often added to improve form, mobility
(targeting the structures which limit your range of motion) and in strength sports (e.g. Olympic
weightlifting).
The concentric phase, depending on the goal, usually lasts up to two seconds. Lifting or pressing
load for a longer amount of time develops muscular endurance more than a fast movement does.
One second of a controlled concentric movement stimulates the body and develops muscle mass.
Muscle contraction performed at maximal speed (marked as "X") develops muscle strength and
power.
An interesting fact is that when we're performing a one rep max and focus on trying to perform it
in the best form, it develops power and strength. Even though we "cheat" the brain, the exercise
is successful due to our concentration and involvement.
The break after the concentric phase, just like the eccentric phase is not applied in most cases. It
is usually used in individual cases, depending on the demand, while performing more than one
rep with a submaximal load.
12
Time under tension (tut)
T
ime under tension (TUT) is a time unit used in motor skill training, describing the time the
muscles work during a set or combination or reps. Time under tension is a value describing
selectively only this element, regardless of the volume
or the intensity of training. It's quite common, thus it needs to be described in this book.
In order to describe the imperfections of TUT I will use the following example: overcoming
resistance equal to 100% one rep max – maximal weight, requires far greater tension of the
muscles than one rep with a weight equal to 50% 1RM. Even though the time under tension will
be similar, the work done by the muscular system will be totally different.
Knowing that time under tension is not adequate value for strength training, we can take a shot at
determining time under load, which will be a more precise factor. Time under load, means actual
duration of the rep and the resistance the muscles have to overcome. It includes the mechanical
and metabolic consequences on the body (the closer the effort is to maximal, the more stronger is
the metabolic response).
Determining and controlling time under tension takes place mostly during hypertrophy cycle,
however this knowledge can be applied in athletic training, if we know the specific of a
particular sport. If we know that a volleyball play lasts on average 6-8 seconds, we can plan the
training in such a way so that the most important exercises are performed in sets which last for
that amount of time. Having tempo and TUT in mind you can plan a training session more
precisely, aiming to improve motor control.
Physical preparation for me is crucial I had a lot of coaches
and experience, so staying good physically let you give the
maximum on each training and match All the players technically
are more or less similar, difference make a good state of body
ALEKSANDAR ATANASIJEVIĆ
A Serbian volleyball player. Position: Opposite Hitter 2012 FIVB Club World Championship: Bronze medal 2011 CEV European
Championship: Gold medal 2013 CEV European Championship: Bronze medal 2015 FIVB World League: Silver medal 2017
CEV European Championship: Bronze medal 2017 CEV Champions League – Best Opposite Spiker 2018 Italian Cup – Most
Valuable Player
13
Imitation
W
hy muscle strength is the most important aspect in athletic training? The reason for this is
because it is the common denominator of all motor skills and agility that the athlete has complete
control over. Only
strength training can develop strength. All aspects are subject to physiology, biochemistry as
well as human anatomy and biomechanic.
One of the problems which plague sport today is the fact that many – young as well as
experienced – strength and conditioning coaches try emulate and imitate specialists who work
with the top level athletes.
It's quite a significant problem. If the coach has extremely talented athletes, with supreme
genetics for a given sport, then even giving them ill-chosen and unsuitable exercises – which
would harm a normal person – will bring good results. However, the very same exercises given
to people, who are not so physically endowed, will not bring any results, but could very well stall
or slow down any progress.
When a coach implements such training on machines and circus equipment such as BOSU balls,
sensorimotor pads, electro-stimulators and his team is winning matches nationally and around
the globe, mostly due to natural talent and predisposition of the athletes, he's hailed as a
specialist which can be a bit problematic. Many imitate his methods, hoping for similar results.
Such coaches however are not working with top level athletes, but with pros who need to work a
lot harder on developing physical attributes in order to get to the top level. “Circus” training,
which is becoming increasingly popular in professional sport, will not get them closer to that
goal.
Every person playing volleyball, who wants to be a better athlete, regardless of their age, gender,
fitness level, natural predispositions, should view strength training as a must, and not focus
strictly on volleyball training. Accessories which spice up the training can be used in rehab,
warmup or in an additional training unit. Training routine allows for such training, but it should
not exceed the ratio of one per twenty regular strength training units.
The 21st century is an age of simplification and accessibility - of everything. New inventions,
including training accessories, despite their allure and complexity of exercises, will not stimulate
the body sufficiently for a continuous progress. Beginners will certainly see results, but after two
or three months, the progress will inevitably stall. Such training can even bring results different
than intended. You can't change human physiology. Progress means continuously exceeding
your limits - regardless whether they are mental or physical, the basic principle remains the
same. In order to get the body to grow, it needs a proper stimulus.
Oh, volleyball players around the globe, do not be tempted by the "populist" methods. Even
though they will diversify your training, they will not improve your performance much, Classical
strength and power training will give you the best results.
14
Stability, or safety's off
S
ensorimotor pads, also dubbed “berets” are a plague for many athletes. Even at the top level they
are frequently used for so-called "prevention" and improvement of stability.
Now is the time to ask yourself a couple of questions. Can a professional volleyball player, who
trains 3-6 every day, for almost 300 days a year, have stability problems? Does standing on the
"beret" effortlessly means that stability is at a good level? I'll let the first question remain
rhetorical, the answer is obvious. The answer to the second one is equally simple. A person
standing on the "beret" can learn how to stand on it, which by its lonesome will not improve
stability much. It's like riding a bike, balancing on the curb or a handstand. Every new skill is
difficult at first, but in time the body learns and adapts.
Sensorimotor training exists and is very important. It requires cooperation between various
senses and actions in every day movements. Integrating touch, balance, proprioception. Such
training is usually applied in rehabilitation. Sensorimotor pads have their place in rehab, when
you want to improve proprioception and balance after an injury. Healthy athletes do not have
such problems.
When training on such equipment you should be aware that such exercises should not last longer
than 25 minutes and should be scaled to the athlete. The threshold stimulus rule applies here.
This means that a volleyball player standing on the "beret" will most likely not get the desired
result, but if he starts performing controlled jumps on the disc it can provide sufficient stimulus
for development.
In my opinion there are more positive effects if I make a good
physical preparation The most important reason is that it's
my personal health insurance Good technique and the right
amount of training helped me to stay healthy for the pastten
seasons Another reason is that I can time how explosive/fast
I will be at the gameday Week after week I can be sure that
I am ready for the game
PETER WOHLFAHRTSTÄTTER
A Austrian volleyball player. Position: middle blocker
2009 Austrian Cup: Gold Cup
2011 Austrian Cup: Gold Cup 2009, 2010, 2014, 2015, 2016 Austrian Championship: Silver medal 2018 French Cup: Gold Cup
2016 European league: Bronze medal 2016 CEV Champions League: Best Middle blocker
15
Most common problem areas for a volleyball player?
V
olleyball is a specific sport. Movements are not planned, they happen in all directions and in all
planes. The explosiveness, variability of the game and asymmetry of movement may cause
specific overloads. Most often injuries
occur in the knee and shoulder joints and in the lower back segment. The ankle is also frequently
affected (most likely a sprain), mechanical injuries of the knee are less common.
Overloads occur predominantly from the movement system not being developed sufficiently.
However, aches stem from the muscular system, tendons or ligaments not being strong enough to
withstand the loads. Increasing difficulties in the function of muscular system, which are mostly
caused by the asymmetry of the sport, can lead to pathologies.
KNEE
Every dynamic change of direction generates forces which affect the body. The action which
most commonly leads to injuries in volleyball is landing after a jump. This causes excessive
loads on the knees. An athlete weighing 80 kilograms and jumping on average 80 times during a
game, overloads his knees with a force equal to 19 000 kilograms! This means 19 tons of load
the body has to withstand in relatively short time. Squatting on a unstable platform will not
prepare the body to absorb such a force. Well composed strength training, with squats and lifting
a barbell weight three times the bodyweight of the athlete will prepare them better. This way you
can develop muscles which will be strong enough to take such load.
The knee needs to be stable, and the quadriceps, or one of its heads is responsible for that. Vastus
medialis is the muscle in question is located on the innermost side of the thigh. It is probably the
most important of the four heads of the quadriceps, because it stabilizes the knee joint and
among others regulates the patella. This muscle works the hardest during squats, in the first 15
degrees of flexion and in the end range of motion (that is why it is so important to work in the
full range of motion of this movement). Such exercises as the peterson squat or the terminal knee
extension help to isolate the VMO, which makes them a perfect addition to the training program
for a person with knee stability issues.
LUMBAR SPINE
Excessive loads affecting the knee joint move up the kinetic chain and spread leading to aches
and pains in weak segments along the way. Usually, pain manifests in the lower back (the lumbar
spine). Among volleyball players, it is the second, after the knee joint, body that causes most
problems. It usually stems from improper landing, and weak muscles of the lower extremities,
the pelvic girdle and the spinal muscles are responsible for these issues. They are not ready to
absorb loads while jumping, landing, quick changes of direction and during such volleyball plays
like attack.
A good physical therapist, who can diagnose and locate the exact cause of spine problems, is
worth his weight in gold. With manual therapy he's able to bring back athlete's functionality and
eliminate or decrease pain. Strength training spread over time can serve as prevention. If
correctly implemented, it will focus on strengthening weak links affecting past and present
injuries, as well as correcting any disfunctions. Such disfunctions may include, very common
among volleyball players, limited mobility in the hip joint or the ankle, as well as poor knee
stability.
When it comes to lumbar spine, the process of strengthening structures includes mostly gluteus
maximus muscles, iliopsoas, back muscles (including erector spinae) and the adductor magnus.
You should also keep in mind the deep tissue muscles which provide stability of this section, the
so-called core.
SHOULDER
Volleyball is a sport in which most players (apart from the libero) hit the ball in certain plays in
the game. This creates sport-specific forces which affect the shoulder joint. Whenever the arm
works incorrectly or there is muscular disbalance, there is strength asymmetry in the agonist and
antagonist muscles. Insufficiently developed muscular system in the shoulder girdle can
indirectly cause many issues and pathological changes in that area (especially during physical
strain due to demanding training and competition).
The shoulder girdle is quite complex anatomically. It consists of five joints: the shoulder joint
(glenohumeral joint), scapulothoracic joint, acromioclavicular joint, sternoclavicular joint and
humeroscapular joint. All of these joints are interconnected and when function of one of them is
disrupted, it adversely affects the rest. That is why prevention is so important in volleyball
training. The thoracic spine also plays a great role in the functioning of the shoulder joint. When
it has sufficient mobility, any dysfunction can be compensated by a greater range of motion.
Strengthening of the shoulder girdle requires sufficient mobility. Good mobility of the shoulder
joint improves its function and the health of the joint structures. Strength training performed in
controlled tempo with full range of motion and good form can improve joint mobility. Horizontal
and vertical push and pull exercises engage all muscles that are responsible for the work of the
shoulder in all planes, securing it from unwanted loads.
ANKLE
Even though volleyball is a contactless sport, the heat of competition and certain mistakes in
particular elements of the game may lead to accidental contact between players in the midline.
Ankle injuries most commonly have a mechanical cause – accidental landing on the leg of
another player.
The athlete has very little influence on such situations, especially since volleyball is quite the
unpredictable and very dynamic sport. At the highest level sprained ankles do not happen as
often as in the lower level plays. This may be a result of better technical training of these
athletes.
Ankle injuries without external causes happen mostly at the amateur and semi-pro level. They
should not happen when the muscular system is well developed, meaning it supports a stable,
strong joint capable of supporting loads.
Correct functioning and stability of the ankle comes from the calf muscles and the ligaments, just
like in the shoulder joint – sufficient ankle mobility which guarantees its full mobility. Injury risk
also depends on how well did the previous injuries healed and what the prevention strategy was.
Muscles which are responsible for the shape of this joint are the soleus and gastrocnemius
muscles. Strengthening the ankle, just like other leg fragments requires squatting in full range of
motion. It simulates loads that the joint has to support in volleyball. Furthermore, in ankle injury
prevention all variations of farmer's carry are very useful - they strengthen the joint in a dynamic
manner improving its endurance. What is more, by doing standing or seated calf raises, at
various volume, you can strengthen calf muscles.
The most important calf muscles are:
▶ Soleus muscle – due to the anatomical and physiological structure it works best when the
athlete is seated (knees bent at about 90 degrees) and performs about 15-20 reps of calf raises
(slow-twitch muscle),
▶ Gastrocnemius muscle – it is strengthened, when the athlete performs standing calf raises, with
the knee straight for 8-12 reps (fast-twitch muscle).
It is worth mentioning that ankles are more likely to be injured if they or other leg segments, like
the knee, were damaged in a similar manner in the past. Using stabilizer or taping the ankle
prevents from performing natural movement such as turning and rotating the foot, which in
consequence weakens the natural stabilizing structures. Contrary to the common idea, using the
aforementioned methods is not recommended when the injury is still fresh.
16
Woman vs Man – differences in training
A
natomical differences in the male and female body are not significant enough to affect motor
skill training. From the physiology point of view the situation looks a bit different. Differences
are not many, but a slight modification of the training plan for women will allow them to reach
better results.
Female musculature has more slow-twitch muscle fibers than the male one. This means that
women have higher level of muscle endurance than men. While composing a training plan for
the ladies you need to add a shorter rest between sets (even by 30%). This will make the training
almost equally successful for men and women. Shorter work time and higher endurance allows
them to perform twice as many sets of a given exercise and their fatigue level will be comparable
to that of a man who performed fewer sets. The important thing is to compose training for
women so that it's based mostly on complex exercises. At the same time throw away any
isolating exercises, as well as exercises targeting small muscle groups (ones that target only arm
muscles). Such training will not improve their performance.
Regardless of the athlete's gender training plan should be switched every 5-8 weeks. Such
timeframe will not allow the body to get used to the exercises, which means the progress will not
be stalled. Changing the plan includes regulating the intensity, volume and training frequency.
By changing the number of training days, order of exercises, number of sets and reps, the body is
constantly stimulated and the growth continues unabated. The training periodization described
here were composed accordingly to this rule.
17
Strength training and age
T
here is an unsettling view that strength training is reserved only for adults. If this view is held by
people having nothing to do with sports, then it's no big deal. The problem starts when such
clichés are believed by coaches who train youths.
Strength training is for everyone, especially young athletes who want to become professionals
when they grow up. When the child's skeleton is still developing faster than the muscular system,
there is a risk that muscles, which cannot keep up with the growth spurt, become increasingly
weakened (attachments are lengthened). Lack of strength training adversely affects the young
athlete, who may quickly start experiencing pain in the knees, lumbar spine or the shoulders. The
asymmetrical growth of bones and muscles described above is to blame.
Strength training of a young athlete will nevertheless differ from the training of the adult athlete.
Load will not be the priority, but learning correct movement patterns. Instead of heavy
dumbbells during training, you should use a medicine ball, and exhausting exercises should be
substituted with games. Training under the eye of a true specialist will bring great results and
prepare the young athlete for full strength training in the future.
248
18
Training monitoring
P
lanning athletic development (training, nutrition, injury prevention, etc.) and its implementation
is incredibly important in the athlete's career. Every training plan consists of the main plan
divided into stages, and each of these stages
is divided further. Another link of this chain is the training unit, at the very end we'll find a single
repetition. Numerous factors essential for programming are hard to control, that is why you need
to observe them carefully. At the elite level, a specialist monitor every variable of training.
Amateurs and semi-pro athletes need to be involved themselves in that process.
Making notes, which contain detailed information regarding the athlete's work and observations
about the training, will affect the long-term development of the athlete. Complete documentation
of training should contain the elements listed below.
▶ A detailed training plan: ▶ main training goal, ▶ exercises,

▶ number of sets, ▶ number of reps,
▶ work set weight,
▶ rest time between exercises,
▶ tempo.
▶ Training session description:

▶ athlete's state before and after, ▶ athlete's mood,
▶ additional information/ conclusions.
▶ Training session duration.

▶ Information about particular exercises and the entire session:
▶ notes about the training and exercises,

▶ subjective sensation of fatigue,
▶ any problems during training.
▶ Information about everyday nutrition.

▶ Regular weekly or every two-week body measurements, which include:
▶ bodyweight,
▶ measurements of particular body parts - including: ▶ calves,
▶ thighs,
▶ hips,
▶ waist,
▶ chest,
▶ arm,
▶ body composition,
▶ fat percentage,
▶ lean body mass percent,
▶ water content.
Regular collection of such data will make monitoring training progress much easier. At the same
time athlete's self-awareness will increase. Thanks to performed analyses you can pinpoint the
exercises which yield the best results. Detailed notes allow the coach to properly adjust training
plans, especially volume, intensity and frequency of the exercises. And all of this can be by
managing effort. If you want to focus on strength and maximal power as well as endurance and
other motor skills, noting things like the target weight, training duration and the subjective
assessment of the training's difficulty, will become a great aid.
Pre-season physical preparation is very important because
it helps the body sustain the whole season in health
and strength Personally i always start pre-season preparations
a few months before a season because it allows to build good
shape for the very beginning
WILFREDO LEON
A Cuban volleyball player. Position: Outside Spiker. 2015, 2016 FIVB Club World Championship: Silver medal
2017 FIVB Club World Championship: Gold medal 2009 FIVB World Grand Champions Cup: Silver medal 2010 FIVB World
Championship: Silver medal 2012 FIVB World League: Bronze medal 2009 FIVB World League – Best Server 2015, 2016, 2017,
2018 CEV Champions League – Best Outside Spiker 2015, 2016 CEV Champions League – Most Valuable Player 2015, 2016,
2017 FIVB Club World Championship – Best Outside Spiker
19
Injury prevention
S
port is healthy – as long as we're talking about amateur sport. When you have six training units a
week or more, you need to take extra care of your health. Each training exposes the body to
additional loads, and it can quickly diminish your health. This applies not only to elite athletes,
but also to semi-pros as well as amateurs, if an athlete also goes to a gym on top of volleyball
training. Injury prevention in sports has one main goal. To minimize the injury risk.
Physical preparedness of a volleyball player and the quality and the manner of conducting the
training are the most important factors contributing to health and form of the athlete. Even
correct prevention without proper motor skill training will not greatly decrease the risk of injury.
This works both ways. Injury prevention requires action which prepares the body for the effort,
facilitates post-exercise recovery and improves movement quality by affecting mobility and
flexibility of the corresponding structures.
ROLL THIS!
Self-myofascial release (SMR) also known as rolling is an effective way to optimize muscle and
fascial tension and to "roll" any difficult areas of the soft tissue. What is more, this method
applied in injury prevention may act therapeutically on the so-called trigger points and tender
points within the muscles.
Trigger points are muscle fibers which remain tense, forming tight "knots". Stimulating them
might cause pain sensation radiating through the entire body. They can also affect movement
mechanics pathologically – limit range of motion or interfere in the physiological plane of
movement. Tender points are spots with decreased blood flow. Muscle fibers can also become
entangled due to fibrination and scarification of the muscles. Both the trigger points and the
tender points can affect the loss of maximal strength which affects the motor skills of the athlete.
The myofascial release self-massage facilitates the post-exercise recovery. It also decreases the
time it takes to return to model physiological function. Rolling improves mobility which as a
consequence improves range of motion. It can also help to prepare the body for training. The
result you get depends on the way you perform foam rolling.
Receptors responsible for muscle tension react to long and strong stimulus. The same goes for
fascia. In practice it means that rolling for a short amount of time will not give you the expected
result. The same happens when the stimulus is too weak. Foam rolling is effective only when the
chosen muscle group is rolled hard for a long time. Only then can you neutralize and lower the
excessive muscle tension.
The basic rule says that you should move the body by only an inch on the foam roller while
exhaling. This goes for one breathing cycle (inhale-exhale). Depending on the spot, the time may
vary. The larger the muscle group the longer you will have to roll. For instance, quadriceps,
depending on how tight it is will require 10 minutes at minimum.
Whenever there is a particularly tender and painful spot in the rolled area, and the pain radiates
to other parts of the body, you should continue rolling until the symptoms subside. In order to
relax the muscles and fascia you should apply this method after every training session.
When foam rolling is used to mobilize the muscular system and the fascia before training it
should be performed a bit more dynamically. This method will also be effective in the beginning
of warmup, as part of preparation for training.
Basic muscles and muscle groups you should pay attention while rolling:
▶ muscles and fascia of the calf (mainly the gastrocnemius muscle and the soleus),
▶ muscles and fascia of the back of the thigh (mainly the hamstrings),
▶ muscles and fascia of the front of the thigh (quadriceps),
▶ muscles and fascia of the inner thigh (adductors), ▶ muscles and fascia of the outer thigh (the
ilio-tibial band),
▶ muscles and fascia of the pelvis (mainly the gluteus maximus muscle),
▶ muscles and fascia of the back (mainly the erector spinae and the trapezius muscles),
▶ the latissimus dorsi,
▶ the pectoralis major.
STRETCH OUT!
Stretching is a combination of popular exercises. They bring numerous benefits, namely

facilitating post-exercise recovery (due to relaxation of the muscles and providing better blood
flow). Stretching will make the muscles more flexible and will increase the range of motion, it
improve joint function and decreases injury risk. Stretching aids the training process and helps
athletes improve their performance. This method is used by the majority of active people.
Volleyball players are no different, even at the top level.
Stretching comes in three basic variations: dynamic stretching, static stretching and joint
rotation. Choosing the right method, depending on the needs, can directly (by preparing for
training) or indirectly (by reducing injury risk and improving muscle flexibility) aid the motor
skill development of the athlete. Before you start stretching though, you should warmup to raise
the temperature of the muscles. While performing these exercises you need to maintain total
control of the movement and focus solely on it.
▶ Dynamic stretching is a great addition to the pre-workout routine (the warmup). It raises body
temperature which allows for better results during training and facilitates maximal strength
generation. It also activates muscles which will be challenged during training (e.g. lunge with a
upper body twist activates muscles of the legs, hips and the muscles which stabilize the core).
Dynamic stretching also increases range of motion, improves coordination and the body
awareness. As a consequence the body's resilience to excessive loads increases and the injury
risk decreases.
▶ Static stretching on the other hand is a questionable method. Especially, in the light of the
recent studies. Static stretching lowers the internal muscle temperature. This may reduce the
capacity to absorb loads during training. It also fatigues the nervous system (the neuromuscular
synapses), which decreases muscle strength by up to 30% It can last for up to seven hours after
exercise. Static stretching, unlike the dynamic version, inhibits blood flow, which makes the
muscles poorly supplied and lacking in efficiency.
Volleyball training as well as strength training leads to micro damages of muscle fibers and static
stretching may only antagonize the process, which will make training less effective. Whenever
the athlete or the coach of physical therapist notices a place for this method in the training cycle,
the best solution would be to perform the stretching exercises during a separate training unit. If
however, static stretching has to be performed after training, either strength of volleyball, it
should always be of moderate intensity. You will get the best results after performing several sets
of exercises focused on one muscle group. Each of them should consist of about 15-20 seconds
of static (isometric) muscle contraction, followed by few seconds of relaxation and subsequent
stretch (without feeling pain) and holding the position for another 30 seconds. Breathing in a
shallow, controlled manner, without holding the breath is very important for proper stretching.
A great substitute for static stretching is foam rolling described earlier, which also facilitates
recovery, improves range of motion and is a great way to prevent injuries. And it’s totally safe.
▶ Joint rotation is a form of stretching which focuses on
joint structures. It improves the so-called "joint glide" by improving joint viscosity. Moreover,
rotational movement activate deep tissue (joint capsule, ligaments) which in turn improves joint
function. Thanks to rotation mobility improves, which helps the athlete to handle loads better.
MOBILITY
Joint mobility is the capacity of the entire joint complex to perform movements in different
planes. Joint mobility is conditioned on the individual anatomy of the joint and the structures,
such as ligaments, muscles and joint capsule, which affect its function. Mobility requires on joint
stability.
Joint mobilization includes of all the activities which goal is the improvement of the joint
mobility by mobilizing the bone structures of the joint, the structures inside the joint and the joint
capsule and ligaments. These are divided into active and passive. The latter usually are
performed by a therapist, because they encompass two processes – traction (distancing joint
surface from themselves) and glide. Active mobilization do not require third person involvement,
you only use your own muscles. Additionally you can apply traction using bands which will
"pull" the head of the bone away from the acetabulum. It will aid work on improving mobility.
Mobilization activates structure and tissues, and in consequence they lead to increased range of
motion in the joint. This improves performance and reduces injury risk. Mobility is a great
addition to training routine, especially the warm-up.
Volleyball is a game which involves all body parts, however while working on mobility you
might want to focused mostly on:
▶ the shoulder joint,

▶ the thoracic spine,
▶ the hip joint,
▶ the ankle.
20
Sample training plans
SAMPLE WARM-UP
no. exercise number of reps
Foam rolling
1 Calves 10–15 reps per leg
2 Quadriceps 10–15 reps per leg
3 Ilio-tibial band 10–15 reps per leg 4 Gluteus muscles 10–15 reps per side
5 Jogging 2–3 minutes Supine position
6 Arm rotations 15 reps
7 Arm circles forward 20 reps

8 Knee raise to the side
12 reps 9 Hip thrust 12 reps

10 Knee extensions 12 reps per leg
11 Leg swings 12 reps per leg
12 Side-to-side leg swing 5 reps per side
13 Dead bug 20 reps Prone position
14 Side-to-side leg extension 12 reps per side
15 "Y" arm extensions 12 reps
16 "T" arm extensions 12 reps
17 "W" arm extensions 12 reps
18 Scorpion 5 reps per side Lying on the side
19 Arm half-circles
In quadruped position
12 reps per arm
20 Thoracic spine rotation 12 reps per side
21 Hip circles 5 reps forward, 5 reps back In the push-up position
22 Ankle mobilization 15 reps per leg
23 Yoga push-up 12 reps 24 Leg raise to lunge 10 reps per side On the side
25 Thoracic spine rotation 12 reps per side Kneeling
26 Hip mobilization in three planes 3x6 reps per leg
27 Heel sit with one leg in abduction 12 reps 28 Contralateral heel grab 10 seconds Standing
29 Forward lean 10 reps
30 Side lunges 10 reps per side
31 Squats 12 reps
32 Lunges 8 reps per leg
33 Terminal knee extension
Dynamic stretching
10 reps per leg
34 Arm swings forward 20 reps
35 Horizontal arm swings 20 reps
36 Side-to-side arm swings 20 reps
37 Lunge with torso rotation 5 reps per side
38 Lunge with arms behind the back 10 reps 39 Knee-to-chest 10 reps per leg
40 Heel-to-glute 5 reps per side
41 Single leg forward lean 10 reps per leg
42 Heel-to-glute with forward lean 10 reps per leg

43 Heel to groin and side lunge
10 reps per leg 44 Skip A 15–30 seconds

45 Skip C 15–30 seconds
46 Side skip 15–30 seconds per side
47 Cross-legged walk 15–30 seconds per side
48 Front kick 10 reps per leg Nervous system activation
49 Quarterskip 15 seconds
50 Front-back jumps 15 seconds
51 Side jumps 15 seconds
52 Acceleration: 9th meter – net – 3rd meter50%, 70%, 100%– net – 9th meter
Acceleration: kneeling on the heels,
53 squat jump, vertical jump, 3 reps sprint to the net
54 Burpee 10 reps
Remaining elements of the warmup - common for volleyball (ball toss, blocking, attacking)
A popular method developed by Joe DeFranco – The Agile 8 can be a great addition to your
warm-up.
It consists of the following elements (the order of exercises is important):
▶ Foam rolling of the ilio-tibial band – 10-15 reps per leg
▶ Muyofascial release of the gluteus and piriformis muscles with a lacrosse ball (or a tennis ball)
– 30 seconds per side.
▶ Rollovers into V-sits – 10 reps.

▶ Thigh circles in quadruped position – 10 reps forward and 10 back per leg.
▶ Mountain climber – 10 reps per leg
▶ Groiners – 10 reps,
▶ Hip flexors mobilization – 3 sets 10 seconds per leg.
SAMPLE STRENGTH TRAINING FOR BEGINNERS: STARTING STRENGTH
1. Phase I ▶ Phase duration: 3 weeks.

▶ Number of training units per week: 3 training sessions. ▶ Number of training units per
phase: 9 training sessions.
▶ Training sessions layout during the week: A x A x A x x, where A – training, x – day off.
Training A
No. exercise number numberrestof sets of reps
1 Back squat 3 5 <120 seconds
A) Bench press 2*
3 5 <120 seconds
B) Military press 3 5 <120 seconds
3 Deadlift 1 5 <120 seconds
4 I random accessory exercise
5 II random accessory exercise
*On week 1 and 3 only do exercise A, on week 2 only do exercise B
2. Phase II ▶ Phase duration: depends on the individual, couple of weeks up to over a dozen.
▶ Number of training units per week: 3 training sessions. ▶ Training sessions layout during
the week: A x B x A x x, where A, B – training, x – day off.
Training A
No. exercise number number of sets of reps rest

2 Bench press 3 5 <120 seconds
3 Deadlift 1 5 <120 seconds
Training B
no. exercise number number of sets of reps rest
1 Back squat 3 5 <120 seconds 2 Military press 3 5 <120 seconds

3 Power clean 5 3 <180 seconds
3. Phase III ▶ Phase duration: depends on the individual, couple of weeks up to over a dozen.
▶ Number of training units per week: 3 training sessions. ▶ Training sessions layout during
the week: A x B x A x x, where A, B – training, x – day off.
Training A
no. exercise number numberrestof set of reps
2 Bench press 3 5 <120 seconds
A) Deadlift 3*
1 5 <120 seconds
B) Power clean 5 3 <180 seconds
*On even weeks only do exercise A, on odd weeks only do exercise B
Training B
no. exercise number numberrestof set of reps
1 Back squat 3 5 <120 seconds 2 Military press 3 5 <120 seconds
3 Chin-Ups 3 4 <120 seconds
SAMPLE STRENGTH TRAINING FOR INTERMEDIATE LIFTERS: TEXAS
METHOD
▶ Phase duration: depending on the individual demand and progress.
▶ Number of training units per week: 3 training sessions.
▶ Training sessions layout during the week: A x B x C x x, where A – high volume day, B –
recovery day, C – high intensity day, x – day off.
no. exercise
Training A
number numberrest loadof sets of reps
1 Back squat
2 Bench press
3 Deadlift 5 5<120 90% 1RMseconds
5 5<120 90% 1RMseconds
4
I random accessory exercise
II random accessory5 exercise *5RM — maximum weight for 5 reps
no. exercise
Training B
1 Back squat
2 Military press
3 Pull-ups
4 Glute ham raise 2 5<120 80%*seconds
<300 Body3 MAX seconds weight
<120 Body5 10 seconds weight
5
*80% of the weight from training A
no. exercise
Training C
1 Back squat
2 Bench press
A) Clean 3
B) Snatch
- 2,5 <180 ***seconds
- 2,5 <180 ***seconds

5 3<180 90% RM**seconds
6 2<180 90% RM**seconds
4
*witch each new set add weight for two reps, the last set ends with new 5RM (heavier than in training A)
**90% of the maximum weight for 3 reps for the clean and for 2 reps for the snatch
***the load should be at least 2% heavier than in training A
SAMPLE STRENGTH TRAINING FOR ADVANCED LIFTERS: 5/3/1
▶ Microcycle duration: 4 weeks.

▶ Number of training units per week: 4 training sessions.
▶ Number of training units per microcycle:16 training sessions.

▶ Training sessions layout during the week: A B x C D x x, where A, B, C, D – training days,
x – day off.
▶ Number of microcycles: depending on the individual demand and progress.
▶ Microcycle details:
▶ week 1: 3 sets, 5 reps
▶ week 2: 3 sets, 3 reps
▶ week 3: 3 sets, 5/3/1 reps
▶ week 4: deload (recovery).
week 1 week 2 week 3 week 4
Set 1 65% 1RM - 5 reps 70% 1RM - 3 reps 75% 1RM - 5 reps 40% 1RM - 5 reps
Set 2 75% 1RM - 5 reps 80% 1RM - 3 reps 85% 1RM - 3 reps 50% 1RM - 5 reps
Set 3 85% 1RM ≥5 reps 90% 5RM ≥3 reps 95% 1RM ≥1 rep 60% 1RM - 5 reps
no. exercise
Training A
number
number
rest of sets of reps
load 1% rM
Military press
Week 1
1
Week 2
Week 3 3
180–3003 seconds5/3/1
70, 80, 90
75, 85, 95
Week 4 5 40, 50, 60
2 Chest dip 5
15
60–120 seconds Body weight
3 Pull-ups 5
5
10
60–120 seconds 65, 75, 85
Body weight
no. exercise
Training B
number
number
load 1% rM
Deadlift
Week 1 5 1
65, 75, 85
Week 2
3
180–3003 secondsWeek 3 5/3/1
70, 80, 90
75, 85, 95
Week 4 5 40, 50, 60
2
Romanian deadlift
5
15
60–120 seconds Individually
3
Glute ham raise
5
10
Training C
number numberno. exercise of sets of reps rest
load 1% rM
Bench press
Week 1 5 1
65, 75, 85
Week 2 3 3
Week 3 5/3/1 180–300 70, 80, 90
seconds 75, 85, 95

Week 4 5 40, 50, 60
2 Incline dumbbell press 5 15 60–120 Body seconds weight
3 Dumbbell row 5 10 60–120 Body seconds weight

no. exercise
Training D
number
number
load 1% rM
Back squat
Week 1 5 1
65, 75, 85
Week 2
3
180–3003 secondsWeek 3 5/3/1
70, 80, 90
75, 85, 95
Week 4 5 40, 50, 60
2
Bulgarian split squat
5
15
3
Lunges
5
10
SOLID NEOPHYTE PROGRAM
▶ Cycle duration: depending on the individual demand. ▶ Number of training units per week:
3 training sessions.
▶ Training sessions layout during the week: A x A x A x x, where A – training day, x – day
off.
no. exercise
Training A
number numberrestof sets of reps
load
1 Snatch 8
2
<180 seconds Individually
2 Clean and jerk 8
1
<180 seconds Individually
3 Front squat 5
5
>180 seconds Individually
4 Military press 5
3
>120 seconds Individually
CANADIAN ASCENDING / DESCENDING POWER TRAINING
▶ Microcycle duration: 4 weeks.

▶ Number of microcycles in the mesocycle: 3 microcycles. ▶ Number of training units per
week: 2 training sessions.
▶ Number of training units per microcycle: 8 training sessions.

▶ Number of training units per mesocycle: 24 training sessions.
▶ Training sessions layout during the week: A x x B x x x, where A, B – training days, x – day
off.
Training A
no. exercise rest
1 Step up jumps 60–120 seconds
2 Hurdle jumps 60–120 seconds
3 Jump squat 120–180 seconds
4 Power clean 120–180 seconds
5 Back squat 180–240 seconds
Step up jump periodization
week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8
Reps 10* 10* 10* 10* 12* 12* 12* 12* Sets 3 4 5 2 3 4 5 2
Load Body weight
*reps per leg
Hurdle jumps periodization
Reps 10 10 10 10 12 12 12 12
Sets 3 4 5 2 3 4 5 2
Load Body weight
Jump squat periodization
Reps 10 9 8 7 9 8 7 6 Sets 4 5 6 3 4 5 6 3
Load 20* 22* 25* 27* 22* 26* 27* 30*
(1% 1RM)
*percentage calculated based on 1 rep max for the back squat
Clean periodization
Reps 5 4 3 2 4 3 2 1 Sets 4 5 6 3 4 5 6 3
Load 83 85 88 90 88
(1% 1RM)
90
92
95
-100
Back squat periodization

week 1 week 2 week 3 week 4 week 5 week 6 week7 week 8
Reps 7 6 5 4 6 5 4 3
Sets 4 5 6 3 4 5 6 3
Load 80 83 85 88 85
(1% 1RM)
88 90 92
Training B
no. exercise reps
1 ½ power push ups 60–120 seconds
2 Depth push ups 60–120 seconds
3 Medicine ball throw 120–180 seconds
4 Push press 120–180 seconds
5 Bench press 180–240 seconds
½ power push-ups periodization
Reps 10 sec* 15 sec* 20 sec* 15 sec* 20 sec* 25 sec* 30 sec* 25 sec* Sets 3 4 5 2 3 4 5 2 Load Body weight
*as many reps as possible in the given time
Depth push-ups periodization
Reps 10 10 10 10 12 12 12 12
Sets 3 4 5 2 3 4 5 2
Load Body weight
Medicine ball throw periodization
Reps 10 9 8 7 9 8 7 6
Sets 4 5 6 3 4 5 6 3
Load (kg) 5–10 5–10 5–10 5–10 5–10 5–10 5–10 5–10
Push press periodization
Reps 5 4 3 2 4 3 2 1
Sets 4 5 6 3 4 5 6 3
Load 83 85 88 90 88 90 9295 (1% 1RM) –100
Bench press periodization
Reps 7 6 5 4 6 5 4 3
Sets 4 5 6 3 4 5 6 3
Load 80 83 85 88 85 88 90 92
(1% 1RM)
21
Strength standards
T
he table below presents strength standards for one rep max for a given exercise in relation to the
athlete's bodyweight. The values were converted per one kilogram of bodyweight.
Male athletes
exercise level 1 level 2 level 3 level 4 level 5
Deadlift 125–150 150–175 175–200 200–225 >225
Back squat – – –
100 125 125 150 150 175 175 200 >200 –
Bench press – – –
100 110 110 120 120 130 130 140 >140 –
Military press – – –
060 070 070 080 080 090 090 100 >100 –
Front squat – – –
090 105 105 120 120 135 135 150 >150 –
Clean – – – –
100 110 110 120 120 130 130 140 >140
Snatch – – –
100 110 110 120 120 130 130 140 >140 –
Farmer's walk 2x 2 x 2x 2x 2x
feMale athletes
exercise level 1 level 2 level 3 level 4 level 5
Deadlift 075–100 100–125 125–150 150–175 >175
Back squat – – –
050 075 075 100 100 125 125 150 >150 –
Bench press – – –
050 060 060 070 070 080 080 090 >090 –
Military press – – –
035 045 045 055 055 065 065 075 >075 –
Front squat – – –
040 055 055 070 070 085 085 100 >100 –
Clean – – – –
050 060 060 070 070 080 080 090 >090
Snatch – – –
050 060 060 070 070 080 080 090 >090 –
Farmer's walk 2x 2x 2x 2x 2x
22
Summary
T
his book contains the basic knowledge concerning strength and conditioning of the athlete. It is
supported by extensive research and the author's own experience, as well as the experience of
people who assist him in training
athletes. The presented methods, exercises as well as other issues were described in a concise
manner, so that they are easy to understand by any reader.
Information contained on these pages regarding physical development of a volleyball players

(regardless of their particular position) will allow you to plan a training cycle intended to develop
athletes' motor skills and thus – their performance.
However it needs to be stressed that no form of individual training will substitute working under
the eye of a skilled coach, with extensive knowledge in the field of strength and conditioning.
Thorough and deep understanding of the issue of motor skill training inspired the creation of a
"sport bible" of sorts, which is accessible to athletes and people from all walks of life who are
not specialists in this field. It is the knowledge taught on seminars and workshops intended for
coaches.
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BASIC EXERCISES ALLOWING FOR POWER GENERATION

TIME FOR PLYOMETRICS!

MAINTAIN THE TEMPO!

MOST COMMON PROBLEM AREAS

WOMAN VS MAN – DIFFERENCES IN TRAINING

SAMPLE TRAINING PLANS

The most important motor control abilities are:

Motor skills have been divided into three main categories.

▶ learning the movements,

3. Complex skills (energy and information-based): ▶ strength-endurance,

Furthermore, in volleyball development of muscular strength, especially off-season, should be

TRAIN WITH POWER!

KEEP UP THE HIGH TEMPO!

▶ Based on the energy metabolism: ▶ aerobic

▶ Based on the type of muscular work:

▶ Based on the attributes utilized during training: ▶ strength endurance,

▶ Based on the duration:

▶ short-time endurance: from 50 seconds to 120 seconds

Endurance is divided into:

Hypertrophy training is recommended when performance – despite correctly planned and

Periodization requires dividing the training into separate stages.

▶ initiatory phase, ▶ basic,

▶ initiatory phase, ▶ standard,

I. Matveyev's classical periodization model.

Training variability recommended by Matveyev is effective in an annual or an Olympic cycle,

▶ Monday – training day,

Each mesocycle is 5 weeks.

▶ Week 1 – muscle mass:

▶ Week II – maximal strength:

▶ Week III – maximal strength:

▶ Week IV – maximal power:

▶ Week V (testing) – maximal power:

Block periodization model introduced by Yuri Verkhoshansky in 1977.

▶ Monday – training day,

▶ week I-V – muscle mass:

▶ Monday – training day,

▶ Training 1 (e.g. Monday and Tuesday):

▶ Training II (e.g. Thursday and Friday):

Microcycle II was introduced in even months (II, IV, VI, etc.).

▶ Training 1 (e.g. Monday and Tuesday):

▶ Training II (e.g. Thursday and Friday):

▶ Training 1 (e.g. Monday and Thursday):

▶ Training II (e.g. Tuesday and Friday):

1 MUSCLE MASS MUSCLE MASS

MUSCLE MASS STRENGTH ENDURANCE MUSCLE MASS MAXIMAL STRENGTH

ENDURANCE MUSCLE MASS MAXIMAL STRENGTH

POWER STRENGTH ENDURANCE MUSCLE MASS MAXIMAL STRENGTH

MUSCLE MASS MUSCLE MASS STRENGTH ENDURANCE

MUSCLE MASS MAXIMAL STRENGTH

6 MUSCLE MASS MAXIMAL STRENGTH MAXIMAL

POWER STRENGTH ENDURANCE MUSCLE MASS MAXIMAL STRENGTH

ENDURANCE MUSCLE MASS MAXIMAL STRENGTH

ENDURANCE MUSCLE MASS MAXIMAL STRENGTH

1. BACK SQUAT – BASIC VERSIONS.

▶ the barbell is placed high on the traps,

into the floor, knees rotated externally.

▶ movement in vertical line,

into the floor,

▶ inhale during descent, exhale on the ascent,

▶ movement in vertical line,