1. Key Components of Strength and Conditioning Programs
Bendigo Bank Academy Volleyball
AIS Strength and Conditioning
Mel Houghton

2. What is Strength and Conditioning?
We aim to improve the physical capabilities of athletes to create a performance enhancement within their sport
We do this by:
Enhancing Fitness
Injury prevention
Improving Muscle strength,
power or size

3. Components To Consider When Designing A Program
Analyse the Sport
Analyse the Athlete/YOU
Types of Training
Training Principles

4. Analyse the Sport
Energy Systems: What energy system does your sport use?
What muscles are used? What specific areas need to be strengthened? What are the supporting muscles to those movements?
What Joint actions are used?
Flexion, Extension, Adduction, Abduction, internal/external rotation, supination/ pronation.
Identify the sport’s most common
injuries

5. Analyse the Sport Joint actions: Jumping up to spike the ball
Movement of the Lower Body (Triple Extension)
Joint Action Muscles
Hip Extension Glute med &max hamstring
Knee Extension Quadriceps group Ankle Plantar Flexion Gastrocnemius, soleus

6. Analyse the Athlete Identify your past and present injuries?
What are your strengths and weaknesses?
Training experience/age?
Your goals?

7. General Training Principles
Frequency
Number of sessions per day/week/month..
Intensity
How hard is each training session
Volume
The load completed per training session/day/week..
Duration
Time spent training
Type/Mode
Gym, fitness, on court, in the water etc..

8. Progressive Overload
Accommodation: Occurs when the athlete performs the same exercise over a long period of time and a plateau in improvements is reached.
Changes to prevent Accommodation:
Qualitive: Changing the Exercises
Quantative: Changing the loads

9. Acute Variables of Strength Training
Exercise
Repetitions
Sets
4. Order of Exercises

10. 1. Exercise The movements of the sport.
The body part performing the movement.
Small or large muscle groups.
Strength or power exercises?

11. 2/3. Sets and Reps QUALITY REPS SETS INTENSITY REST
Max strength % mins
Power % mins
Hypertrophy % secs
Str Endurance % secs
Circuit training % secs
Basic Strength % secs

12. 2/3. Sets and Reps – Maximal Strength
The greatest application of force. One repetition max (RM) or %RM.
To improve this quality perform 1-6 reps, 3-4 sets. Rest 2-5mins.

13. 2/3. Reps and Sets - Power
Maximum force in the shortest possible time Eg: Cleans, vertical jump.
To improve this quality perform reps 1-5, sets Rest 2-5mins
Lift the weight explosively or as fast as possible

14. 2/3. Sets and Reps - Hypertrophy
Increased muscle size
To improve this quality perform 8-12 reps, 3-6 sets. Rest 30-90sec
Lifting Speed should be slow and controlled to maximise time under tension.

15. 4. Order of Exercises
Larger muscle groups before smaller isolated exercises.
Eg: Bench Press then Triceps Pushdowns
Generally power exercises prior to strength exercises.
To prevent the loss of speed due to fatigue.
Upper and lower body exercises prior to core exercises.
To maintain correct posture in earlier exercises
Limit fatigue in the stabilizing muscles
Generally injury prevention at beginning of session.

16. Strength Training Guidelines
Full body routines
Use free weights where possible
Begin programs with basic remedial exercises
Progress from Body Weight Exercises
Frequency: 2-3/wk
exercises need to be specific to the sport

17. Areas Of Importance For Volleyballers
Speed, Stength and Power through Triple Extension of the Lower limbs.
Shoulder Girdle Stability and Strength.
Core Control, Strength and Stability

18. Leg Strength and Power Perform: Heavy weighted, multijoint movements
e.g. Squats, Dead Lifts and Single Leg Varieties
Explosive Movements with a combination of heavy and light loads.
e.g. olympic lifts, weighted jumps, plyometrics
Assistance exercises to develop even leg development and strength
e.g. glut and hammy exercises, to aid any quad dominance imbalance, and improve hip drive.

19. Shoulder Stability and Strength
Perform all four major movements of the Upper Body for even strength development.
e.g.Horizontal and Vertical Pushing and Pulling
Aim to balance internal and external rotation strength.
Aim for stability in the shoulder girdle and mobility of the scapula

20. Core Control and Stability
Without this, overall strength is limited and injuries can occur.
Links the upper and lower body movements and transfer of power.
Core Work should not be limited to the floor performing core work standing using cables and Medballs has a much greater transfer affect to your sport.

21. Development of Speed/Power
Speed and power are important qualities for a lot of sports.
Methods used to develop these qualities include:
Plyometrics, Dynamic Weight Training and Sprint Training

22. Plyometrics
Helps to improve the production of muscular force and Power
A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy, which increase the force produced during the subsequent concentric action.
Stretch Reflex: the body’s involuntary response to an external stimulus that stretches the muscles
Volume to be kept low initially due to high muscular and neurological fatigue.

23. Plyometric Exercises
Any exercise that causes a rapid stretch on a muscle followed closely by an explosive concentric action.
Due to the force exerted on the muscles and joints start with body weight exercises on the ground.
e.g. Double Leg Ankle Bounce, Double leg small hurdle jumps
If proper technique and good execution of these exercises is displayed then we can move to more advanced exercises where warranted.
e.g. Depth Jumps from a box

24. Adaptation Process Training is a shock/stimulus to the body.
2. As a response to this the body improves to the nature of the stimulus.
This reduces the amount of shock during the following training sessions.
Ideal Training Response Overtraining

25. Recovery from Exercise
Try to eat within 30min of strength training.
This has been shown to increase recovery and reduce muscle breakdown (catabolic effects).
A combination of carbohydrates and protein is best.
Drink enough water
Get enough Sleep

26. QUESTIONS?