Hey ladies (and whomever else decides to read through this),
BEFORE YOU START ANY OF THIS PRINT OFF ALL SIX PAGES OF THE VOLLEYBALL PROGRAM
I know it's finals week so this is probably the furthest thing from your mind. Your strength program for the summer is finished, though. It ended up being quite the project. I can't explain to you in words how difficult it is to get comfortable talking in a room by yourself while the camera is rolling. I'm still not real confident uploading these videos. I'm sure I'll catch plenty of crap from you ladies by the end of summer. That being said, putting together a quality 12 week strength program complete with a video archive to eliminate confusion was the end goal and I think we've achieved that.
I'll write this quick intro leading into the introductory video for you just in case there is something I didn't cover in one or the other. The program is designed to start on May 19th. Your first 4 weeks of strength training is all ground based close chain movements (feet on the ground). Your daily routine will go like this: foam roll (8 minutes), daily exercises (8 minutes), dynamic warm up (6 minutes), plyometrics OR core work (10 minutes), strength training (30 - 35 minutes). A full day in the gym should take you somewhere between 55 and 75 minutes depending on the set and rep scheme, the type of workout you're doing that day (lower body tends to take longer because of extended rest periods), and of course, how you are feeling that day. If there is ever a day you are feeling under the weather, at least get to the gym, foam roll, get through your daily exercises and warm up THEN see how you feel. Sometimes getting active and moving through some of those therapeutic modalities can make you feel like a million bucks. I would say that if you are finishing before the 55 minute mark, you are not challenging yourself enough with weight on the bar, if it takes you longer than the 75 minute mark you are probably spending too much time in between sets chit chatting with that cute guy in the bro tank who hasn't gotten off the preacher curl machine for the last hour. Here is the intro video:
Like I said, the first thing you will do every day when you get into the gym is go through a short foam roll routine. Some of the things I'd like to highlight with this routine is that we spend some time each day working on our thoracic extension and rotation (leaning back w/ the foam roller under our upper back), softening up our quadriceps and hip flexors, and softening up our calves. Here is your entire foam rolling routine here:
After you finish on the foam roller, you will get right into your shoulder care exercises. This whole routine to start your day IS GOING TO GET BORING. It's just the way it is. But please trust me when I say it may be the most important part of the program. It doesn't matter how much bigger, faster, or stronger you get if you aren't healthy. Availability is the number one thing you can bring to your coach and teammates every single day. Here is your shoulder care video.
As soon as you finish your daily shoulder care you can zip right into your dynamic warm up. For the sake of filming I did these mostly stationary, I would obviously like you to travel a decent distance with these exercises (20 - 30 ft) and then jog back to your starting point. Please keep in mind, as I say in the video, this is all about tissue temperature. It is a "warm up" so if you aren't "warm" by the end of it, you need to pick up your pace. Here is the video:
After you warm up, you will go immediately into either your core work or your plyometrics for the day. On your lower body days I have you doing anti extension and anti rotation exercises before you start deadlifting or squatting. On your upper body days I have your plyometrics programmed before you lift as well. Your strength program is designed for 4 days. I would recommend either a Monday, Tuesday, Thursday and Friday stimulus or a Mon, W, Th, Sat stimulus. I think it's imperative that you have two days off in between your Day 1 and Day 3 lower body days. I also understand, however, that with work, being home with friends, and possibly summer school that isn't always the case. So, if you are going to knock out all four days in a row and/or be inconsistent with your routine, just make sure you are listening to your body throughout the summer. Don't go into a heavy front squat day if your legs still feel like noodles from your heavy Deadlift and Single leg squat day.
It's also important to note that anything that is an A1. or B1. by itself requires a rest period in between. As the repetitions go down, the amount of weight you are using MUST GO UP! If there is an A1. A2. That is a superset, which means you do one set of the A1. exercise and then go straight to the A2. exercise before taking your rest period. C1. C2. C3. is a tri set, which means you complete all three exercises in a circuit fashion before taking your rest period. Things got a little difficult with these next 4 videos, because I lost my camera woman. I hope they are still easy enough to follow. Here is your Day 1 core work and lower body strength program:
Because I lost my camera woman I didn't demonstrate your plyometrics here on Day 2. You should be able to YouTube them pretty easily as they are all fairly common: Here is the Day 2 upper body strength program:
Here is your Day Three core work and lower body strength program:
The only exercise in here that might be different is your approach box hops. That's just going to be a box hop that you do with your approach to the net. Here is your Day Four plyometrics and upper body strength program:
This was my first time putting something like this together so I hope you gals put it to good use. There were quite a few hours invested and plenty of humility learned throughout the process, but an awesome experience for me. I'm really hoping I can get more comfortable being on camera because I believe it's a huge asset to privatized coaching.
You ladies that are staying back in Minot for the summer are more than welcome to come to my gym to complete your program if you'd like. If you ladies have any questions whatsoever throughout the summer about strength and conditioning please feel free to call, text, or email me. I would be glad to help you out in any way possible. My cell phone number is 701-340-3547 and my email is calebjheilman02@gmail.com.
HAVE A GREAT SUMMER AND GOOD LUCK!!
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