Strength Training (or more) Suggestions

[volleysota]

Hi there,

Last year, I posted about getting a men's college coaching position (club), and I'm being brought back for another year! This was the first season of the club and I'm working to get them up to speed and ready for the upcoming season. Since most of my players were also on varsity sports during the season I didn't put much priority into additional time in the weight room.

Now that we're starting to get ready for the upcoming year, are there any recommendations for this? Is it even necessary or worth considering for a college club program?  I'll take any and all insight whether it's your two cents, any sample plans or regimens to implement. Thanks for your help!

[panicvb]

I'm an old man. If I was coaching now, I'd find a way to incorporate some Knees Over Toes stuff from Youtube.

I'm old, I'm fat. 5 years ago, my old man worked hard and got my vertical to 26".

4 years ago- end of the season, it was 9".

I found KoT and before our season got cancelled, I got back to 24". Stopped doing all the extra jumping... and the next year started off at 18" and was up to 22", then another cancellation. So I retired from Vball. But I still do a lot of his content and I think it's keeping me injury while playing Pickleball 10-16 hours a week.

[xee]

KoT is good for returning to injury or for people who have mobility limitations. It is not ideal for general athletes. Go for tried and true methods. 3 days of full body strength each week where you have a knee dominant movement (squat/split squat/step up) and a hip dominant movement (RDL, deadlift, hip thrust), a glute focused exercise (lunge, cable pull throughs, lateral step up) and a calf isolation exercise. For upper body do vertical pull, vertical push, horizontal pull, horizontal push. Don't make it super complicated and if they are in season, do not do high intensity plyos.

KoT is very knee-dominant. If athletes are in season pounding their joints and then go into weight room and put additional stress on their knees with high tension high rep isolation movements, their knees will break down.

[panicvb]

Aug 7, 2024 15:13:05 GMT -5 xee said:

KoT is good for returning to injury or for people who have mobility limitations. It is not ideal for general athletes. Go for tried and true methods. 3 days of full body strength each week where you have a knee dominant movement (squat/split squat/step up) and a hip dominant movement (RDL, deadlift, hip thrust), a glute focused exercise (lunge, cable pull throughs, lateral step up) and a calf isolation exercise. For upper body do vertical pull, vertical push, horizontal pull, horizontal push. Don't make it super complicated and if they are in season, do not do high intensity plyos.

KoT is very knee-dominant. If athletes are in season pounding their joints and then go into weight room and put additional stress on their knees with high tension high rep isolation movements, their knees will break down.

Definitely want to do all of that above.   My thought is KoT helps prevent injuries to knees, and that's vital for volleyball.  The KoT split squat would start without weight, and as the improve, they could add weight, but isn't required. 

[eastcoasthomer]

Aug 7, 2024 13:06:53 GMT -5 volleysota said:

Hi there,

Last year, I posted about getting a men's college coaching position (club), and I'm being brought back for another year! This was the first season of the club and I'm working to get them up to speed and ready for the upcoming season. Since most of my players were also on varsity sports during the season I didn't put much priority into additional time in the weight room.

Now that we're starting to get ready for the upcoming year, are there any recommendations for this? Is it even necessary or worth considering for a college club program?  I'll take any and all insight whether it's your two cents, any sample plans or regimens to implement. Thanks for your help!

7 week Anatomical Adaptation/Hypertrophy phase (May/June) - High volume low weight (3 sets, 12-20 rep ranges) progressive overload to prepare muscles for heavier loads throughout the year and higher work volumes. 3 weeks progressive overload, 1 week deload, two weeks progressive overload, 1 week deload. Monday/thursday lower body, tuesday/friday upper body. 

7 week max strength block (July/August) - monday/thursday push exercises, tuesday/friday pull exercises. rest weekends and wednesday. for strength purposes, use complex exercises such as bench/squat/trap bar dead lift/lat pull as your major strength exercises, compliment with three supplementary exercises (ex. push day could look like squat, bench, dumbbell shoulder press, bulgarian split squat, calf raises, and tricep extensions). 3 weeks progressive overload from 70% 1rm to 80% 1rm, then deload for one week. then progressively overload from 85% to 90% for two weeks and deload again. Test 1rm (one rep max) in the strength exercises after the 7 weeks to measure progress. 

7 week power block (September- October): bunch of different ways to train power, as long as the focus is on moving the body/load quickly [ power = force (strength) * volecity (speed) ]. can be done with plyometrics, medicine balls, or olympic lifts (cleans, snatch, etc. 

Competitive season

alternate strength and power blocks every four weeks to maintain gains made during the preparatory phase. 3 weeks of progressive overload, one week deload to recover is a basic method. probabyl only training twice a week in this phase based on competition dates and schedules as focus should be on practice.