Colorado College. Volleyball Summer Workout 2011

Size: px

Start display at page:

Download "Colorado College. Volleyball Summer Workout 2011"

Juliana Hodges
5 years ago
Views:

1 Colorado College Volleyball Summer Workout 2011 Created By: Beau Smith, CSCS Head Strength and Conditioning Consultant

2 Visit for exercise demonstrations. Or contact a local fitness professional for assistance. Please contact me with any questions. I can be reached at or cctigerstrength@gmail.com Read through the instructions below before performing the workout. I look forward to working with all of you in the fall. How to perform the suggested workout: 1. Begin each lifting session with a 5 minute general warm-up (I.e. Treadmill, Bike, Eliptical, Jump Rope). 2. Perform the "pipe" warm-up Monday and Thursday, and the "med ball" warm-up Tuesday and Friday. a. For the "pipe" warm-up, use a stick, piece of PVC pipe, broom stick or something similar in size/shape 4 to 6 feet in length. b. For the "med ball" warm-up, use a rubberized plyometric type ball that will bounce off of the wall you perform the exercises against. 3. Lift. a. The lift is broken into a 4 week developmental phase, and an 8 week building phase. The first 4 weeks are designed around exercises that will train movements necessary to perform the lifts in your loading phase. Do not take these exercises lightly. Focus on the movement of each exercise and perform them until you can do them correctly. If you are not able to perform all of these exercises correctly at the conclusion of the 4 weeks, you are not ready to move on to the next phase. b. For each day there is a set series of exercises. PERFORM THESE EXERCISES IN ORDER. In the center, you will see coresponding letters and numbers (A1, B1, B2, C1 ). These are how the exercises should be grouped and performed. A1 is always a power exercise which focuses on loading into triple flexion at the hip, knee, and ankle and powering through the hips into triple extension at the same joints. B1 and B2 should be performed in alternating sets. For example: If the program calls for Bench as B1 and FFE Squats as B2, and there are 3 sets for each exercise; you will perform one set of Bench followed by one set of FFE Squats. You would then go back and perform another set of Bench followed by another set of FFE Squats. Continue this for the recommended number of sets. If there are three exercises grouped together (ie. C1, C2, C3), then you would complete a set of C1, then C2, and then C3 and start back at C1 until the circuit is completed for the recommended number of sets. c. For the first phase, look ahead to the third week in the series and determine a weight that you believe you could perform the recommended rep/set scheme, it is important to do this for proper progression and optimal results. Continue with this weight for the duration of the phase. d. For the second phase, pay close attention to the notes in the right hand column. Read through all of the notes on both pages before proceeding. 4. After lifting, you will perform either a "finisher", an "interval" workout. a. "Finishers" will be assigned to specific days. The "finisher" workout will be different for each coresponding day and will have a set protocol. b. "Interval" workouts will also be assigned to specific days beginning with the second phase. Page 2 includes a instructions necessary for performing the interval workouts. FOLLOW THE SPECIFIC PROGRESSION. 5. Stretch using a rope/belt/towel after EVERY workout. Hold each stretch for no less than 40 seconds. *Take note of the rest day for each week. It is very important that you completely rest from physical activity on this day. **While this program will have you physically and physiologically prepared for volleyball in the fall, it is important that you take advantage of any oppurtunities to play over the summer. ***There is also a body weight workout that is the same for all sports. If you do not have access to a gym, please use this workout and perform the "finishers" and "intervals" in addition to that workout.

3 Pipe : Snatch grip body rotations 5 ea way Med ball: Overhead throws 20 Snatch grip, overhead reverse lunge 5 ea Chest pass 20 Close grip overhead raise 5x5 sec Hip throws 20 each side Alt. Grip twists 5 ea way Side throws 20 each side Close grip, forward press 3-way lunge+twist 1x each Sit-up overhead throws 20 Twist toward, then away Dynamic warm-up Jog Lunge with elbow to instep Skip/Reverse Skip High knees Retro lunge with reach Crossover Skip/Reverse Crossover Skip Butt kicks Retro walking hamstring Lateral Skip/Reverse Lateral Skip Carioke Toy soldier to single leg RDL High knee carioke Shuffle with arm swing Knee to chest Bounding Backward run Dynamic hip Falling starts 10 deep body squats 10 good mornings 10 jumping jacks Conditioning Monday Tuesday Wednesday Thursday Friday Saturday Sunday Intervals Finishers N/A Intervals Finishers General Activities Conditioning Run Interval Protocol Monday Thursday Finishers Tuesday Friday Week 1 15s on/ 45s off x12 x8 Week 1 Protocol 1 x10 Protocol 2 x2 Week 2 15s on/ 45s off x15 x12 Week 2 Protocol 2 x1 Protocol 3 x10 Week 3 15s on/ 45s off x18 x15 Week 3 Protocol 3 x15 Protocol 1 x5 Week 4 15s on/ 45s off x15 x12 Week 4 Protocol 1 x5 Protocol 2 x1 Week 5 15s on/ 45s off x18 x15 Week 5 Protocol 2 x2 Protocol 3 x15 Week 6 15s on/ 45s off x21 x18 Week 6 Protocol 3 x20 Protocol 1 x10 Week 7 30s on/ 30s off x12 x8 Week 7 Protocol 1 x15 Protocol 2 x1 Week 8 30s on/ 30s off x15 x12 Week 8 Protocol 2 x2 Protocol 3 x20 Week 9 30s on/ 30s off x18 x15 Week 9 Protocol 3 x10 Protocol 1 x5 Week 10 30s on/ 30s off x15 x12 Week 10 Protocol 1 x10 Protocol 2 x2 Week 11 30s on/ 30s off x18 x15 Week 11 Protocol 2 x1 Protocol 3 x10 Week 12 30s on/ 30s off x21 x18 Week 12 Protocol 3 x15 Protocol 1 x20 15s is approximately equal to 100m. Protocol 1 Lateral Hop + Jump Protocol 2 10 Squats, 5 Lunges, 5-Split Squat Jumps, 10 Squat Jumps Protocol 3 Burpees Conditioning Run Notes: Week 1 12 Minutes This is not a jog. You need to vary your speed and/or incline as much as possible. Week 2 15 Minutes If possible, run in an area where the trail has several inclines and declines. Week 3 18 Minutes Run the inclines and coast on the declines. Week 4 10 Minutes Another option would be to use time as an indicator. Try not to go longer than Week 5 15 Minutes 5 minutes before changing speeds. Your could jog for 5 minutes, run hard for Week 6 20 Minutes 1 minute or something similar. Week 7 18 Minutes You can also use any number of cardio machines to accomplish this. Week 8 25 Minutes Many of them have interval settings that you can use. Week 9 30 Minutes The difference between the conditioning run and intervals is that with intervals, Week Minutes you are getting true rest. With the conditioning run, you will be getting Week Minutes active rest. This keeps your heartrate higher throughout the workout. Week Minutes General Activities Get out and do something you enjoy! Hike, Bike, Golf, Bowl, Putt-putt, Frisbee, Shop, etc

4 Beginning week of 5/30 Warm-up Monday Week 1 Week 2 Week 3 Week 4 Tuesday Week 1 Week 2 Week 3 Week 4 Kettlebell Swings 5x5 5x5 5x5 5x5 A1 Push Press 5x5 5x5 5x5 5x5 Lat Pull Downs 1x10,8,6 1x8,6,8,4 1x12,8,6,2 1x10,8,6 B1 DB Low Incline 3x8 3x10 3x12 3x8 Box Squat 3x8 3x10 3x12 3x8 B2 Band Pull Thrus 3x10 3x12 3x15 3x10 BB Thrusters 2x5 ea 2x7 ea 2x6 ea 2x8 ea C1 Cable Rows 2x8 2x10 2x12 2x8 HS Curl on Ball 2x8 2x10 2x12 2x8 C2 Cook Hip Lift 2x5 ea 2x7 ea 2x6 ea 2x8 ea 1/2 Kneeling Chop 2x8 ea 2x10 ea 2x12 ea 2x12 ea C3 1/2 Kneeling Lift 2x8 ea 2x10 ea 2x12 ea 2x12 ea Thursday Week 1 Week 2 Week 3 Week 4 Friday Week 1 Week 2 Week 3 Week 4 Box Jumps 3x6 3x6 3x6 3x6 A1 High Pulls 3x6 3x6 3x6 3x6 Lat Pull Downs 1x10,8,6 1x10,8,8 1x10,10,8 1x8,6,4 B1 Cable Rows 3x8 3x10 3x12 3x8 (supinated grip) HS Curl on Ball 3x8 3x10 3x12 3x8 B2 Band Pull Thrus 3x10 3x12 3x15 3x10 BB Thrusters 2x5 ea 2x7 ea 2x6 ea 2x8 ea C1 DB Low Incline 2x8 2x10 2x12 2x8 Box Squat 2x8 2x10 2x12 2x8 C2 Cook Hip Lift 2x5 ea 2x7 ea 2x6 ea 2x8 ea Straight Arm Pull Dn 2x8 2x10 2x12 2x6 C3 Anti Rotation Press 2x8 ea 2x10 ea 2x12 ea 2x6 ea Conditioning: Monday Intervals *For Conditioning, refer to page 2 for instructions. Follow the suggested Tuesday Finishers progression EXACTLY. Wednesday NONE Thursday Intervals Friday Finishers Saturday General Activities Sunday Run

5 Beginning Week of 6/27 Warm up Monday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Notes: Hang Cleans 3x5 4x4 5x3 4x4 5x3 6x3 5x4 5x3 A1 Weeks 1-4 are for becoming efficient with the exercise. Front Squat 3x8 3x10 3x12 3x8 4x6 4x8 5x8 3x8 B1 For these weeks, you will experiment with weights to find Standing I,Y,T 3x8 ea 3x10 ea 3x12 ea 3x8 ea 4x12 ea 4x15 ea 5x12 ea 3x12 ea B2 one that is challenging at the end of your third set. You should Rack Pulls 3x8 3x10 3x12 3x8 4x6 4x8 5x8 3x8 C1 find this weight by the third week. Use this weight in weeks 3 and 4 DB Military 2x8 2x10 2x12 2x8 2x12 2x15 2x18 2x10 D1 and have it be your target weight for set 3 in week 5. Beginning in Lunge Pos. Chops 2x8 ea 2x10 ea 2x12 ea 2x8 ea 2x12 ea 2x15 ea 2x18 ea 2x10 ea D2 week 5, you will begin to attempt Thursday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 to increase the amount of weight Kettlebell Snatch 3x5 4x4 5x3 4x4 5x3 6x3 5x4 5x3 A1 you are lifting. Weeks 5,6 and 7 have more sets, and are designed Rack Pulls 3x8 3x10 3x12 3x8 4x6 4x8 5x8 3x8 B1 for you to warm-up at a low weight in the first set, add a little in the Dips on Bench 3x8 3x10 3x12 3x8 4x12 4x15 5x12 3x12 B2 second set, and then add a little more in the third set. If there are Front Squat 3x8 3x10 3x12 3x8 4x6 4x8 5x8 3x8 C1 4 sets, you will use the same weight in sets 3 and 4, if there are Straight Arm Pull Dn 2x8 2x10 2x12 2x8 2x12 2x15 2x18 2x10 D1 5 sets, you will do this for sets 3,4 and 5. If you are successful Lunge Pos. Lift 2x8 ea 2x10 ea 2x12 ea 2x8 ea 2x12 ea 2x15 ea 2x18 ea 2x10 ea D2 that week, start higher next time. Conditioning: Monday Intervals *For Conditioning, refer to page 2 for instructions. Follow the suggested Tuesday Finishers progression EXACTLY. Wednesday NONE Thursday Intervals Friday Finishers Saturday General Activities Sunday Run Stretch

6 Beginning Week of 6/27 Warm up Tuesday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Notes: Clean Grip Snatch 3x5 4x4 5x3 4x4 5x3 6x3 5x4 5x3 A1 For these 8 weeks leading into tryouts, your focus should be to Bench 3x8 3x10 3x12 3x8 4x6 4x8 5x8 3x8 B1 increase your power and conditioning. In order to achieve RFE Squat 3x8 ea 3x10 ea 3x12 ea 3x8 ea 4x10 ea 4x12 ea 5x10 ea 3x10 ea B2 this, you need to consider the amount of time that you have to Inverted Pull ups 3x8 3x10 3x12 3x8 4x6 4x8 5x8 3x8 C1 train. A1, B1, and C1 are the three main exercises for this SLDL 2x8 ea 2x10 ea 2x12 ea 2x8 ea 2x12 ea 2x15 ea 2x18 ea 2x10 ea D1 phase of training. It is essential that you perform these three lifts. BB Rollouts 2x8 ea 2x10 ea 2x12 ea 2x8 ea 2x12 ea 2x15 ea 2x18 ea 2x10 ea D2 B2 is an accessory exercise that Friday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 is important to avoid muscle Hang Snatch 3x5 4x4 5x3 4x4 5x3 6x3 5x4 5x3 A1 imbalance and help avoid injuries that are common the first week Inverted Pull ups 3x8 3x10 3x12 3x8 4x6 4x8 5x8 3x8 B1 of practice. It is important to try and perform the B1/B2 combo. FFE Squat 3x8 ea 3x10 ea 3x12 ea 3x8 ea 4x10 ea 4x12 ea 5x10 ea 3x10 ea B2 D1 and D2 are more accessory exercises that are optional, Bench 3x8 3x10 3x12 3x8 4x6 4x8 5x8 3x8 C1 depending on the amount of time you have to train. If you need to Calf Raises on Step 2x15 2x20 2x25 2x15 2x20 2x25 2x30 2x20 D1 skip these in order to leave time Anti Rotation Raise 2x8 ea 2x10 ea 2x12 ea 2x8 ea 2x12 ea 2x15 ea 2x18 ea 2x10 ea D2 Conditioning: Monday Intervals *For Conditioning, refer to page 2 for instructions. Follow the suggested Tuesday Finishers progression EXACTLY. Wednesday NONE Thursday Intervals Friday Finishers Saturday General Activity Sunday Run for conditioning, please do so.

Volleyball Summer Workout 2014

Volleyball Summer Workout 2014 Summer Program Hello Volleyball Team, Welcome to 1 st annual summer conditioning program for Rams Volleyball. As you know the sport of Volleyball is a very explosive and fast paced sport. Every year players