Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    The Ultimate Guide to Weight Training for Volleyball
    The Ultimate Guide to Weight Training for Volleyball
    The Ultimate Guide to Weight Training for Volleyball
    Ebook230 pages1 hour

    The Ultimate Guide to Weight Training for Volleyball

    By Rob Price

    4/5

    ()

    Read preview

    About this ebook

    The Ultimate Guide to Weight Training for Volleyball is the most comprehensive and up-to-date volleyball-specific training guide in the world today. It contains descriptions and photographs of nearly 100 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round volleyball-specific weight-training programs guaranteed to improve your performance and get you results.

    No other volleyball book to date has been so well designed, so easy to use, and so committed to weight training. This book will have you serving with a higher velocity and overall effectiveness. Volleyball players of all skill levels will be able to leap higher, shift quicker, and flat-out play better due to an increase in overall strength and agility. Your spikes, kills, and blocks will all become shaper and more effective and your stamina and endurance will allow you to keep the intensity up until the final point in every match.

    Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
    LanguageEnglish
    PublisherPrice World Publishing
    Release dateMay 1, 2011
    ISBN9781936910779
    The Ultimate Guide to Weight Training for Volleyball

    Read more from Rob Price

    Related to The Ultimate Guide to Weight Training for Volleyball

    Related ebooks

    Sports & Recreation For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      THE NEW RULES OF Recovery

      Nov 1, 2019

      THE NEW RULES OF Recovery
      9 min read

    • Article

      Welcome To The Gym 2030

      Dec 30, 2019

      Welcome To The Gym 2030
      8 min read

    • Article

      Running Improvements

      Aug 20, 2020

      Running Improvements
      3 min read

    • Article

      Science Of Strength

      Dec 16, 2019

      I have lost count of the times I have heard a runner say that they don’t do strength training. When asked why, I almost always get the response: “I don’t need it.” I then ask “How many times have you been injured?” or “Don’t you wish you were faster?

      4 min read

    • Article

      Expert Advice

      Aug 25, 2021

      Expert Advice
      9 min read

    • Article

      6-week Fat Loss

      Feb 24, 2023

      High-intensity interval training, or HIIT, has become popular in recent years and – unlike some fitness fads – there’s a lot of evidence to support its effectiveness as a training system. One of the benefits that you don’t need a degree in exercise s

      13 min read

    • Article

      Get Great Gains

      Jun 16, 2021

      Without knowing your workout goals, which moves to do, and how to do them, you won’t get optimum results. To achieve your aims, you need understand the key variables involved in performing different moves so you can design – and stick to – a specific

      3 min read

    • Article

      The Sessions

      May 13, 2022

      The Sessions
      5 min read

    • Article

      Lift Weights, Feel Great!

      Apr 22, 2022

      Lift Weights, Feel Great!
      4 min read

    • Article

      STRONG CAMP: SMASH YOUR PBs

      Dec 3, 2019

      STRONG CAMP: SMASH YOUR PBs
      6 min read

    • Article

      Movements Over Muscles

      Dec 23, 2020

      Movements Over Muscles
      2 min read

    • Article

      Ask The Experts

      Dec 22, 2023

      Ask The Experts
      5 min read

    • Article

      Dumbbells & Gym ball

      Dec 22, 2021

      Full-body workouts allow you to work a large range of muscle fibres in a relatively short space of time. That prompts your body to release a flood of growth hormones that will make your muscles get bigger and stronger. If you’re new to training, they

      11 min read

    • Article

      Fat Loss Explained

      Feb 23, 2024

      Fat Loss Explained
      2 min read

    • Article

      How To… Optimise Strength Training For Fat Loss

      May 27, 2022

      There is no denying that one of the main drivers for people stepping into the gym and putting in the work is aligned with some form of body-composition goal. But fat loss is not an either/or. It also isn’t a by-product that will just ‘happen’ simply

      2 min read

    • Article

      Smash Your Workout Goals

      Dec 24, 2020

      Smash Your Workout Goals
      6 min read

    • Article

      Recovering Strength

      Mar 2, 2023

      Recovering Strength
      4 min read

    • Article

      The Workouts

      Nov 11, 2022

      The aim of this four-week training plan is simple: to build size and strength in your chest muscles, while also adding lean muscle to the rest of your body and burning away unwanted body fat. The four weeks are divided into two two-week cycles. You'l

      2 min read

    • Article

      Gym Basics

      Nov 3, 2021

      Gym Basics
      3 min read

    • Article

      Burn Fat Fast!

      Dec 22, 2021

      Burn Fat Fast!
      1 min read

    • Article

      Hit It!

      May 19, 2023

      Hit It!
      2 min read

    • Article

      12 Weeks To Go

      Feb 21, 2024

      The aim of February and early March is to gradually introduce tri-specific training variables without putting too much training stress on the body. By the end of February, a strong idea of any weaknesses will be identified and an appreciation for the

      1 min read

    Related categories

    Reviews for The Ultimate Guide to Weight Training for Volleyball

    4/5

    1 rating1 review

    What did you think?

    Tap to rate

    Review must be at least 10 words

    • 4/5
      great

    Book preview

    The Ultimate Guide to Weight Training for Volleyball - Rob Price

    The

    Ultimate Guide to

    WEIGHT

    TRAINING

    for

    VOLLEYBALL

    second edition

    Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.

    Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.

    Published by Price World Enterprises

    28550 Belcourt Rd.

    Cleveland, OH 44124

    Copyright © 2005 by Robert G. Price CPFT. All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

    Book layout and typesetting by JustYourType.biz

    Cover design by Alexandru Dan Georgescu

    Interior photographs by Marc Gollub

    Editing by Barb Greenberg

    Editing and proofreading by Maryanne Haselow-Dulin

    Printing by RJ Communications

    Second Edition, 2005

    ISBN: 978-1-936910-77-9

    10 9 8 7 6 5 4 3 2

    Special thanks to:

    Dr. Marc B. Price CPFT for your expert insight and helpful contributions Zack, David, and Gail Price for your support and encouragement to make this book possible.

    The

    Ultimate Guide to

    WEIGHT

    TRAINING

    for

    VOLLEYBALL

    second edition

    CONTENTS

    Part I VOLLEYBALL SPECIFIC TRAINING

    Introduction

    Off-season Program

    Preseason Program

    In-season Program

    Part II GETTING STARTED

    Warming Up

    Cooling Down

    Abs

    Stretching

    Proper Form

    Proper Breathing

    Part III RECOMMENDED EXERCISES

    Substituting Similar Exercises

    Chest Exercises

    Back (Lats) Exercises

    Shoulders Exercises

    Triceps Exercises

    Biceps/Forearms Exercises

    Legs Exercises

    Part IV THE NECESSITIES

    Perfecting Your Technique

    Estimating Your One-Rep Max

    The Different Folks, Different Strokes Principle

    Overtraining and Staleness

    The Declaration of Variation

    Muscle Fibers

    Training Techniques

    When to Increase

    Safety Reminders

    Record Keeping

    Test Yourself

    Conclusion

    Part V SUPPLEMENTAL 4-WEEK PROGRAMS

    Endurance/Stamina/Fat-burning Programs

    General Fitness/Power Programs

    Strength Programs

    Part I

    Volleyball

    Specific

    Training

    INTRODUCTION

    By opening The Ultimate Guide to Weight Training for Volleyball, you have taken your first step towards achieving your athletic potential. This book is loaded with the most up-to-date sports weight training information and features a year-round volleyball-specific weight-training program. Upon completion of the text, you will know how to properly, safely, and effectively perform over 80 exercises and you will be ready to begin your training.

    The true importance of this book lies in the volleyball-specific programs in the front of the book. They were created for one reason and one reason only; to improve your volleyball-playing potential. They do this by increasing your strength, explosion, power, endurance, and flexibility in the parts of your body that are most important for volleyball. Each program has been synergistically created to supply you with the advantage you will need to beat out your teammates and to outperform your opponents. By following the programs, you will build your muscles with strength and endurance as well as explosion, power, and agility. When the season begins, you will be physically prepared and mentally ready to compete at the highest of your potential.

    The programs were constructed in such a way that you will be on the top of your game the day the season starts and you will be able to maintain your strength and power throughout the season. The off-season program is set up as a two-day split, four days per week, which means you train all of your muscle groups over the course of two training sessions followed by a rest day. The off-season is where you will build your foundation of strength and power. The preseason routine is designed to further enhance your physical abilities enabling you to peak with strength and power at the onset of the season. And lastly, the in-season program is designed for the maintenance of your off-season gains without the risk of overtraining.

    This book does not teach you how to play volleyball. It does not show you the best strategies to win a game, nor does it give you any tips to improve your specific skills. This book does, however, provide you with the best methods, programs, and strategies available to physically improve your body and maximize your volleyball-playing potential!

    OFF-SEASON TRAINING

    The off-season is the time in any sport to build up your muscles, become stronger, and more powerful. The off-season program consists of four different four-week routines cycled together to build both absolute strength and explosive power. The first and third routines are designed for you to put on size and strength while the second and fourth programs are designed for power and explosion.

    Variation is one of the keys to a great workout program. The most important reason to vary your routines is so you can continue making progress and gains. Your body will eventually adapt to any routine it ‘s on, so it is very important to change routines once your gains have stopped and your strength has peaked. Four weeks is the most effective time period to follow any one routine. For more information on the importance of variation to weight training see the section The Declaration of Variation.

    STRENGTH TRAINING

    The stronger the vital areas of your body are, the better off you will be. Although some muscles are more important than others, every muscle in your body needs to be well trained. Five important aspects to strength training that the book provides:

    Compound exercises: Each program contains many compound exercises, that is, an exercise (such as squats, bench presses, and lat pull downs)that trains two or more muscle Groups. Most exercise and strength-training experts agree that compound exercises are the most efficient exercises for building strength and size.

    Great form: For the best results, use great form while training. Take at least two seconds on the eccentric (negative) phase of the lift and at least one second on the concentric (positive) phase of the lift. This slow, rhythmic movement builds your muscles up bigger and stronger than any other type of lifting.

    Pyramid Method: Several exercises in the strength-building routines are structured in a pyramid method of sets and reps, which is another strength-building tactic designed to maximize your efforts in the gym. When using the pyramid method, you decrease the reps and increase the load with every set.

    1

    333

    55555

    Enjoying the preview?
    Page 1 of 1