1. By: Scott Janczak

2. Intro….(Game intro & length)  My project is based on a 2 week resistance training program for men’s high school volleyball at the varsity level. The two week program is designed to be used during the pre-season to prepare the athlete for the upcoming season. High School volleyball is a fall sport and begins in early August and lasts through the end of October. This program is designed to be used during the early parts of August. Volleyball is a sport that requires high amounts of muscular endurance as well as a strong core and lower body strength due to the demands of the sport. It is also very important for the athlete to be agile due to the constant changing direction of the volleyball during a match. Volleyball consists of a best of 5 format, the first team to win 3 sets, wins the match. Sets are played up to 25 points, the first team to achieve 25 points wins the set, however, you must win by 2 points, so the set could continue on past 25 points. A match lasts roughly between 90 minutes and 180 minutes. Teams may play more than 1 match in a day during tournament play, thus playing into the muscular endurance needed to compete at a high level in this sport.

3. Intro cont….(Norms)  Volleyball is generally considered a non contact sport, but that’s not to say there is no occasional contact between players diving/lunging for the ball. The program schedule will consist of one day, upper body, followed by a lower body workout the next day. A rest day will follow consisting of a light cardio workout (30-40 minutes). Rest periods will be key during the training program as to not burn out the athlete before the season begins. Remember, it is most important for the athlete to achieve their top performance at the end of the year, not during the pre-season. For the training program we are working with varsity aged males (17 and 18 year olds) so we wont have many aged restrictions on what kind of exercises can be performed. For this particular program we are not focusing on a specific volleyball position, but instead it’s a general program designed for every player on the team. At the beginning and end of the 2 week program, we will test the athlete to ensure he is on the correct path towards achieving his goal. The test will look for an increase in muscular strength and endurance compared against the beginning numbers at the start of the program. For the norms at the beginning of this program, 2-3 sets consisting of 8-12 reps of each exercise. At the end of the 2 week program, the athlete is expected to increase the sets to 3-4, and the reps to 12-15.

4. Intro cont….(Muscle Groups)  We will be focusing the program on the upper body, core, and lower body muscle groups. The upper body groups consist of the chest (pectorals major & minor), shoulder (deltoid anterior & middle head), and Biceps (brachialis, biceps brachii long & short head). The Abdominal muscle groups include the (exterior & internal abdominal oblique, rectus & transverse abdominis). The lower body muscle group consists of the Hamstrings (biceps femoris, semitendinosus, & semimembranosus), The Quadriceps (rectus femoris, vastus intermedius, vastus medialis, and the vastus lateralis), and the calf muscles (gastrocnemius and soleus). Our workout will also focus on using the two energy systems within out bodies (aerobic & anaerobic)

5. Safety Considerations:  Ensure enough room is available to the athletes  Weights & equipment should be inspected and ensured for safety  First Aid Kit  Proper fluid intake (have water/Gatorade readily available  Have athletes work in groups (2-3) so there will always be a spotter available  Ensure the weights are safe for use  Check pre-existing medical conditions  Ensure all athletes know how to properly perform each exercise as well as spot the exercise (coach should demonstrate both)

6. Modifications:  Load – amount of weight will vary depending on build of the athlete  Outdoor track or stationary bike depending on weather conditions

7. Program Outline: Week 1  Day 1 Upper Body (assessment taken)  Day 2 Lower Body (assessment taken)  Day 3 Rest Day (30-40 minutes of light cardio and dynamic stretching)  Day 4 Upper Body  Day 5 Lower Body  Day 6 Rest Day (35-45 minutes of cardio and dynamic stretching)  Day 7 Recovery Day (complete rest)

8. Program Outline: Week 2  Day 8 Upper Body  Day 9 Lower Body  Day 10 Rest Day 40-50 minutes of cardio and dynamic stretching  Day 11 Upper and Lower Body (lighter loads)  Day 12 Recovery day (complete rest)  Day 13 Upper Body (assessment taken)  Day 14 Lower Body (assessment taken)

9. Training Exercises: Upper body  Bicep Curls with DB  Triceps extensions with DB  Chest Press/Bench with bar or DB  Incline bench with bar or DB  Lateral raises  Front raises  Pec. Flys.  Rows with DB  Lat Pull  Upright Row with bar or DB (DB – Dumb bell)

10. Training Exercises: Lower body  Forward lunges  Lateral lunges  Angled lunges  Backwards lunges  Squats/leg press  Calf raises with DB  Hamstring curls  Leg extensions (DB – Dumb bell)

12. Day 1: Upper body (assessment)  The norms for these exercises are 2-3 sets consisting of 8-12 reps. stretching and cardio workout, we will shift our attention to the resistance training in the gym. Assessment will be taken to see the starting point of each athlete. The weight will vary due to the body build and make up of the athlete.  We will begin by stretching(dynamic) focusing on the muscles used (upper & lower body) followed by a cardio session consisting of 15-20 minutes of light jogging on the outside track or the stationary bike depending on weather conditions.  The following the exercises to be completed; Phase 1 assessment: Biceps Curls Triceps extensions Chest press Incline bench Lateral raise Front raise Pec. Flys. Lat pull Upright row with DB Row with DB We will conclude the workout by another session of dynamic stretching to minimize muscle soreness and injury

13. Day 2: Lower Body (assessment)  The norms for these exercises are 2-3 sets consisting of 8-12 reps. The weight will vary due to the body build and make up of the athlete. Assessment will be taken to see the starting point of each athlete  We will begin by stretching(dynamic) focusing on the muscles used (upper & lower body) followed by a cardio session consisting of 15-20 minutes of light jogging on the outside track or the stationary bike depending on weather conditions.  Following the stretching and cardio workout, we will shift our attention to the resistance training in the gym. The exercises to be completed; Phase 1 assessment: Normal lunges Lateral Lunges Hamstring curls Calf raise with DB Leg Extension Angled lunges Leg press We will conclude the workout by another session of dynamic stretching to minimize muscle soreness and injury

14. Day 3: Rest Day  This rest day will consist of no weight lifting to allow the muscle to recover. We will start with a brief session of dynamic stretching followed by 30-40 minutes of cardio, either jogging on the track, or on the stationary bike depending on weather conditions. We will end the cardio session with dynamic stretching.

15. Day 4: Upper body  The norms for these exercises are 2-3 sets consisting of 8-12 reps. stretching and cardio workout, we will shift our attention to the resistance training in the gym.  We will begin by stretching(dynamic) focusing on the muscles used (upper & lower body) followed by a cardio session consisting of 15-20 minutes of light jogging on the outside track or the stationary bike depending on weather conditions.  The following the exercises to be completed: Lateral raise Front raise Pec. Flys. Lat pull Upright row with DB Row with DB We will conclude the workout by another session of dynamic stretching to minimize muscle soreness and injury

16. Day 5: Lower Body  The norms for these exercises are 2-3 sets consisting of 8-12 reps. stretching and cardio workout, we will shift our attention to the resistance training in the gym.  We will begin by stretching(dynamic) focusing on the muscles used (upper & lower body) followed by a cardio session consisting of 15- 20 minutes of light jogging on the outside track or the stationary bike depending on weather conditions.  The following the exercises to be completed: Angled lunges Leg press Hamstring curls Calf raises w/ DB We will conclude the workout by another session of dynamic stretching to minimize muscle soreness and injury

17. Day 6: Rest Day  This rest day will consist of no weight lifting to allow the muscle to recover. We will start with a brief session of dynamic stretching followed by 35-45 minutes of cardio, either jogging on the track, or on the stationary bike depending on weather conditions. We will end the cardio session with dynamic stretching.

18. Day 7: Recovery day (complete rest)  This recovery day the athletes will completely rest by performing no exercises in order to allow the muscles to recovery and heal

19. Day 8: Upper body  Starting week 2 we will be increasing the norms for these exercises to 3-4 sets consisting of 12-15 reps. stretching and cardio workout, we will shift our attention to the resistance training in the gym.  We will begin by stretching(dynamic) focusing on the muscles used (upper & lower body) followed by a cardio session consisting of 20-25 minutes of light jogging on the outside track or the stationary bike depending on weather conditions.  The following the exercises to be completed: Biceps Curls Triceps extensions Chest press Incline bench We will conclude the workout by another session of dynamic stretching to minimize muscle soreness and injury

20. Day 9: Lower body  The norms for these exercises are now 3-4 sets consisting of 12-15 reps. The weight will vary due to the body build and make up of the athlete.  We will begin by stretching(dynamic) focusing on the muscles used (upper & lower body) followed by a cardio session consisting of 20-25 minutes of light jogging on the outside track or the stationary bike depending on weather conditions.  Following the stretching and cardio workout, we will shift our attention to the resistance training in the gym. The exercises to be completed: Normal lunges Lateral Lunges Hamstring curls Calf raise with DB Leg Extension We will conclude the workout by another session of dynamic stretching to minimize muscle soreness and injury

21. Day 10: Rest day  This rest day will consist of no weight lifting to allow the muscle to recover. We will start with a brief session of dynamic stretching followed by 40-50 minutes of cardio, either jogging on the track, or on the stationary bike depending on weather conditions. We will end the cardio session with dynamic stretching.

22. Day 11: Upper & Lower body  Today will be an extended workout consisting of lower and upper body workouts. This will be the last day of full workouts until the second set of assessments are taken on days 13 & 14. The norms for these exercises are 3-4 sets and 12-15 reps.  We will begin by stretching(dynamic) focusing on the muscles used (upper & lower body) followed by a cardio session consisting of 20-25 minutes of light jogging on the outside track or the stationary bike depending on weather conditions.  Following the stretching and cardio workout, we will shift our attention to the resistance training in the gym. The exercises to be completed: (next slide)

23. Day 11: cont….  Upper Body: Lateral raise Front raise Pec. Flys. Incline Bench Lat pull Upright row with DB Row with DB Front raise Lower Body: Angled lunges Leg press Hamstring curls Calf raises w/ DB Normal lunges Lateral Lunges Leg Extension We will conclude the workout by another session of dynamic stretching to minimize muscle soreness and injury

24. Day 12: Recovery day (complete rest)  This recovery day the athletes will completely rest by performing no exercises in order to allow the muscles to recovery and heal for the upcoming assessment days

25. Day 13: Upper body (assessment)  The norms for these exercises are 3-4 sets consisting of 12-15 reps. stretching and cardio workout, we will shift our attention to the resistance training in the gym. Assessment will be taken to see the starting point of each athlete. The weight will vary due to the body build and make up of the athlete.  We will begin by stretching(dynamic) focusing on the muscles used (upper & lower body) followed by a cardio session consisting of 20-25 minutes of light jogging on the outside track or the stationary bike depending on weather conditions.  The following the exercises to be completed: Assessment Phase 2: Biceps Curls Triceps extensions Chest press Incline bench Lateral raise Front raise Pec. Flys. Lat pull Upright row with DB Row with DB We will conclude the workout by another session of dynamic stretching to minimize muscle soreness and injury

26. Day 14: Lower body (assessment)  The norms for these exercises are 2-3 sets consisting of 8-12 reps. The weight will vary due to the body build and make up of the athlete. Assessment will be taken to see the starting point of each athlete  We will begin by stretching(dynamic) focusing on the muscles used (upper & lower body) followed by a cardio session consisting of 15-20 minutes of light jogging on the outside track or the stationary bike depending on weather conditions.  Following the stretching and cardio workout, we will shift our attention to the resistance training in the gym. The exercises to be completed: Phase 2 Assessment: Normal lunges Lateral Lunges Hamstring curls Calf raise with DB Leg Extension Angled lunges Leg press Hamstring curls Calf raises w/ DB We will conclude the workout by another session of dynamic stretching to minimize muscle soreness and injury

27. Summary:  This training program (unit) is designed to increase muscle endurance and strength to achieve top performance in indoor men’s varsity volleyball. This program should be followed exactly each day and set up. The athletes will be expected to follow this program as well with the exception being an injury. This program has been set up to challenge an athlete who has been actively working out and has played and competed at the high school level before. The athletes safety should be of upmost importance and the safety considerations should be followed. The workouts should be performed in a gym setting with weights and equipment readily available to the athlete.

28. References:  Gambetta, Vern. Athletic Development, the art and science of functional sports conditioning. Champaign IL. Human Kinetics. 2007  Fleck, Steven & Kraemer William. Designing Resistance Training Programs, 3 rd edition. Champaign IL. Human Kinetics. 2003  Stone, Michael H, Stone, Meg & Sands William A. Principles and Practices of Resistance Training. Champaign IL. Human Kinetics. 2007