STRENGTH PROGRAMS

Volleyball is a power endurance sport, meaning many repetitions of powerful movements, such as jumping, and hitting,  are required during the duration of a match. The ATP-PC, Lactic acid, and alactic energy systems dominate this sport. The average exchange in volleyball is 6 seconds in length with 14 seconds being the average time between plays. The ability to recover quickly, reactive power, and starting power are the main physical attributes that lead to success. The training phases for volleyball are featured below.

General Adaptation (GA): This period of training is done farthest out from competition. The training status and maturity of your athletes dictates the amount of time you will spend in General Adaptation. The focus of the general adaptation phase is to prepare your muscles, joints, tendons and ligaments for the intense training that is yet to come. The general adaptation phase is characterized by higher repetitions, lower intensities, and shorter rest periods. This phase lays the foundation for physiological gains yet to come. Do not skip this phase it is integral to injury prevention and body awareness. 

Strength (S): The strength phase is characterized by lower training volume and higher training intensity. The goal of the strength program is to invoke adaptation to the muscular and neuromuscular system through heavy loads. The focus of this phase is to move as much weight as possible using correct form and range of motion. Our strength base will dictate our power base. The strength phase is to be performed directly after the General Adaptation phase.

Power (P): The goal of the power phase is to build overall body explosiveness. We ware going to take the strength that we just gained in the previous phase and teach your body to apply it to athletic motions. The power phase is characterized by low volume and high intensities with Olympic and explosive lifts, along with plyometrics as the focus.

Power Endurance (PE): This phase is integral to the success of the athlete and team. As opposed to endurance ( which is the ability to do sub maximal work for a long period of time) volleyball relies on the ability to do near maximal work for a long period of time (power endurance). This phase is characterized by moderate repetitions and High intensities with explosive activities remaining the focal point.

ANNUAL STRENGTH PLANNER FOR VOLLEYBALL

MONTH	PERIOD	PHASE	WEEKLY LOADING PATTERN
JAN	PREPARATION	GA	MEDIUM - 65%
			MEDIUM - 65%
			MEDIUM HEAVY - 65-69%
			HEAVY - 70-72%
FEB		S	LOW - 70%
			MEDIUM - 72%
			HEAVY - 77-80%
			MEDIUM - 70%
MAR			HEAVY - 77-80%
		P	LOW - 72%
			MEDIUM - 77%
			MEDIUM - 77%
APR	COMPETITION	PE	MEDIUM - 35%
			MEDIUM - 35%
			MEDIUM - 35%
			MEDIUM - 35%
MAY			MEDIUM - 35%
			NO LIFT
	PREPARATION	S	MEDIUM - 72%
			MEDIUM - 72%
JUN			MEDIUM HEAVY - 75-77%
			HEAVY - 77-80%
		P	LOW - 72%
			MEDIUM - 77%
JUL			MEDIUM HEAVY - 80-82%
		S	MEDIUM - 72%
			MEDIUM HEAVY - 77%
		P	MEDIUM - 77%
AUG			MEDIUM -77%
			MEDIUM HEAVY - 82%
	COMPETITION	PE	NO LIFT
			LIGHT ACTIVITY
SEP			LOW - 30%
			MEDIUM - 35%
			LOW - 30%
			MEDIUM - 35%
OCT			MEDIUM HEAVY - 40%
			MEDIUM - 35%
			MEDIUM - 35%
			MEDIUM HEAVY - 40%
NOV			MEDIUM - 35%
			MEDIUM - 35%
			MEDIUM - 35%
			NO LIFT
DEC	TRANSITION	T	LIGHT ACTIVITY
			LIGHT ACTIVITY
			LIGHT ACTIVITY
			LIGHT ACTIVITY