Complete Strength & Conditioning Training for Volleyball | Programming & Periodization of Training

Summary

In this video, Peter from Flow High Performance outlines the key components of strength and conditioning training for volleyball athletes, focusing on periodization and planning. He discusses various training qualities such as plyometrics, power, maximal strength, general strength, and endurance, emphasizing their importance for performance. The video covers how to structure a training year, from the preseason to peak performance periods, including undulating weekly sessions and mesocycles. Peter also provides detailed examples of training cycles and suggests when to implement specific training methods to optimize athletic performance for volleyball players.

Takeaways

• 😀 Plyometric training is beneficial for volleyball players to enhance explosive movements like vertical jumps, but it should be periodized with varying ground contact times.
• 😀 Power training helps volleyball athletes improve performance in short bursts, such as vertical jumps and acceleration, and should be periodized by adjusting the load to manipulate movement speed.
• 😀 Maximal strength training can improve force production for movements like jumping and accelerating, and should be periodized with varying rep ranges and load intensities.
• 😀 General strength training builds structural muscle adaptations and helps with injury prevention, and should be maintained consistently without significant periodization changes.
• 😀 Endurance training is not required in strength and conditioning sessions for volleyball athletes since it is already developed during practice and matches.
• 😀 In a weekly structure, strength and conditioning sessions should be planned around the athlete's practice and competitive schedule, focusing on undulating training volumes.
• 😀 Monday's strength and conditioning session should have higher volume, while Friday's session should have lower volume to reduce fatigue before competitive matches.
• 😀 Each training quality (plyometric, power, maximal strength, general strength) can be undulated between Monday and Friday sessions to manage fatigue and optimize performance.
• 😀 For mesocycle planning, it's important to balance overloading weeks with deload weeks to ensure proper recovery and avoid burnout.
• 😀 The annual training plan should be structured into two main seasons (preseason and in-season), with careful attention to when specific qualities (plyometric, power, maximal strength) should be emphasized based on the athlete's competitive schedule.

Q & A

What are the main training qualities that benefit volleyball athletes?

The main training qualities that benefit volleyball athletes are plyometric training, power training, maximal strength training, general strength training, and endurance training.

Why is acceleration and change of direction training not included in strength and conditioning for volleyball players?

Acceleration and change of direction training is not included because volleyball practice and competitive matches already involve hundreds of these movements, performed at a high intensity, making extra training likely unnecessary.

What is plyometric training, and why is it included in the strength and conditioning program?

Plyometric training involves exercises that use the stretch-shortening cycle to improve fast, explosive movements like vertical jumps and repeated jumping. It is included to enhance the athlete's efficiency in such movements, which are critical in volleyball.

What is the primary benefit of power training for volleyball players?

Power training enhances short bursts of force production, which improves actions such as vertical jumping, acceleration, and change of direction—key aspects of volleyball performance.

How does maximal strength training benefit volleyball athletes?

Maximal strength training improves absolute force output, which allows athletes to generate more force during key movements like vertical jumps and acceleration, ultimately enhancing athletic performance.

Why is general strength training important for volleyball players?

General strength training builds full-body strength, supports hypertrophy (muscle size increase), and enhances injury prevention by improving an athlete's tolerance to load.

Why is endurance training not included in the strength and conditioning program for volleyball players?

Endurance training is not included because volleyball practice and competitive matches already provide the specific endurance required, meaning extra training in this area is unnecessary.

How should plyometric training be periodized throughout the year?

Plyometric training should progress from exercises with longer ground contact times to shorter contact times. Shorter contact times have higher transfer to athletic performance, which is more relevant as the athlete approaches peak condition.

How does power training periodization work for volleyball athletes?

Power training should be periodized by progressing from heavier loads (which focus on force production but slower movement speeds) to lighter loads (which emphasize faster, more explosive movements and have greater transfer to athletic performance).

What is the rationale behind undulating the volume and intensity of training in strength and conditioning programs for volleyball players?

Undulating the volume and intensity allows athletes to optimize performance while managing fatigue. For example, higher-volume sessions are scheduled further from a competitive match, while lower-volume sessions are planned closer to competition to ensure athletes perform at their best.