In-Season Training Considerations for Collegiate Volleyball Players: Have a Plan for Success

In my first ever endeavor as a collegiate strength and conditioning coach I took on the responsibility of training the Tarleton State University’s women’s volleyball team. In the past I had aided and worked with many different sports teams: football, men’s and women’s basketball, track and field, baseball, etc., but never had I had a sport to assist as the sole strength coach. Before I began the season, I was sure to research both nature of the sport, the common injuries, and I actively observed  the athletes in action during  practice. My collective efforts helped the team a school record 27 wins to 7 losses in a season; in addition to achieving the first ever regular season conference championship in school history. In this blog, I will cover some of the basic exercises which most benefit the collegiate volleyball players, proper volume/intensity, and how to set up a sample training week.

Exercise Selection:

Exercise selection for collegiate volleyball players is not specifically unique or special of itself; most S&C coaches utilize very similar movements with almost all sports. There are 3 main categories of exercises to consider: total, lower, and upper. It is really that simple! Yet, selecting exercises which would benefit these athletes to their greatest advantage is the unique part. Another critical part of exercise selection is the part of the season that the team is in. Exercises could/should vary depending on the time during season, in order to better adapt to the athletes needs.

Total: Hang Power Clean, Clean Pull, Hang Power Clean from Blocks, and/or KB Swings

Lower: Back Squat, Front Squat, Goblet Squat, RFE Split Squat, Box Squat, RDLs, Glute/Ham Variations

Upper: Bench Press, Push-Up Variations, Pull-Ups, Row Variations, Shoulder Complex, Posterior-Shoulder variations.

Exercise Volume/Intensity:

Volume and intensity are two crucial variables which  any S&C coach must be able to understand, monitor, and manipulate in order to prepare  athletes for their peak physical state. Typically for the core lifts (Olympic lifts, Squat Variations, Bench Variations, etc.) volume would be low, and the intensity would be high. An example would be for squat/bench 5 sets of 5-4-3-3-2 with the athlete hitting a double on their last set at anywhere from 80-95% of their training max. Whereas core lifts had higher intensity and  less volume, it is normally the opposite for auxiliary movements. Auxiliary movements include posterior chain, rowing variations, shoulder complex training, etc. As an S&C coach, you must be aware of your volume/intensity throughout the season and utilize variations and fluctuations to set your athletes up for success both early in the season and late in the season. Below are some example training templates of early vs. late in-season.

Example Weekly Training Plan Early In-Season:

Hang Clean: 5 (55%), 4 (65%), 3 (75%), 3 (80%), 2(85%)

Back Squat: 5 (60%), 5 (70%), 3x4 (80%)

Bench Press: Same as squat

Auxiliary Movements: BW Rows 3x10, GHR 3x8, I-T-W’s 3x5 ea.

Example Weekly Training Plan Late In-Season:

Clean Pull: 2x3 (55-65%), 8x1 (75-85%)

Box Squat: 2x5 (55-65%), 6x2 (75-85%)

Auxiliary Movements: Push-Up Variation 3x8, BW Rows 3x10, GHR 3x5, Posterior Shoulder 3x10

Wrap Up:

Collegiate volleyball has a fairly short season, lasting  September through December, but the continual high-impact nature of the sport takes its toll on the athletes. The job of the S&C coach is to ensure  that the athletes reduce the risk of injury while maintaining high levels of athletic performance such as power output, etc. This cannot be done unless you A, have a plan, and B, have an adjustment to that plan. Just like the Mike Tyson quote, “Everyone has a plan until you get punched in the mouth.” This is a great quote that can apply to all sports. As a S&C coach, have a plan, and know why you are doing what you are doing; in addition to having a contingency or alternate plan. Have a plan, coach with purpose and help your athletes achieve new levels of success. Happy Lifting.

References

1. TAKEDA, M. (2014, December 12). Former Purdue volleyball player shoulders weights of teaching, Olympic weightlifting. Retrieved February 10, 2016, from www.purdueexponent.org website: http://www.purdueexponent.org/campus/article_4cbc876e-e066-51fe-8864-ad9ecf994cbb.html