バレーボールに必要な筋肉！西田有志が実践！

Summary

In this YouTube video, Yuji Nishida shares his weight training routine tailored for volleyball performance. He emphasizes the importance of warm-ups to prevent injuries and demonstrates exercises like deadlifts and front squats, highlighting proper form to engage full-body muscles. Nishida also covers upper body training, focusing on shoulder press for strength in attacks and blocks. He introduces the Single Rep Dumbbell Squat for hip joint muscles, crucial for jumping sports, and discusses pullups and chin-ups for powerful attacks. The video offers insights into his training philosophy and techniques, encouraging viewers to adopt these methods for enhanced athletic performance.

Takeaways

• 🏋️‍♂️ Yuji Nishida emphasizes the importance of warming up with 100kg before starting his weight training to prevent injury.
• 🔢 He adjusts his number of repetitions based on the week, doing 5 times with 120kg in the mentioned video.
• 🏐 Deadlifts are crucial for full-body workouts and are beneficial for sports like volleyball, but it's important to keep the back straight.
• 🤔 Front squats are preferred over back squats to avoid back injuries and are particularly good for core and leg strength.
• 🚫 When front squatting, it's crucial not to pull the elbows down to maintain proper form and prevent back strain.
• 💪 Upper body training includes shoulder press with 30kg per hand, focusing on the piriformis muscle for better attacking and blocking in volleyball.
• 🏋️‍♀️ Single Rep Dumbbell Squat is a unique exercise taught by his trainer to target the iliopsoas muscle, enhancing jumping height in sports.
• 🤸‍♂️ Balance and awareness of the iliopsoas muscle are key during Single Rep Dumbbell Squat, even when not lifting weights.
• 🤲 Chin-ups and pull-ups are essential for strengthening the Infraspinatus muscle, leading to powerful attacks in volleyball.
• 🙅‍♂️ During chinning exercises, it's important to throw out the chest and avoid putting the jaw above the bar to effectively train the Infraspinatus muscle.

Q & A

What is the first exercise Yuji Nishida demonstrates in his weight training routine?

The first exercise Yuji Nishida demonstrates is the deadlift, starting with 100kg for warm-up.

Why does Yuji emphasize the importance of warming up before weight training?

Yuji emphasizes warming up to prepare the muscles and prevent injuries, as unprepared muscles can lead to the possibility of getting hurt.

How does Yuji Nishida adjust his weight lifting repetitions based on the week?

Yuji changes his number of repetitions by week, and during the week discussed in the script, he is doing 5 repetitions.

What is the key to maintaining proper form while deadlifting according to Yuji Nishida?

The key to maintaining proper form while deadlifting is to keep the barbell in a straight line, not to round the back, and to stick out the chest while lowering the barbell.

Why does Yuji prefer front squats over back squats for sports like volleyball?

Yuji prefers front squats because they are better for sports like volleyball and are less likely to cause back injuries compared to back squats.

What is the warm-up weight Yuji uses for front squats and what form consideration does he mention?

Yuji uses 60kg for front squat warm-up and mentions the importance of not pulling the elbows down to maintain good form and prevent back injury.

How does Yuji Nishida incorporate upper body training into his routine and what exercise does he focus on?

Yuji trains his upper body twice a week, focusing on shoulder press with 30kg per hand to strengthen the piriformis muscle, which is important for attacking and blocking in volleyball.

What advice does Yuji give regarding the form for shoulder press to prevent injury?

Yuji advises to stick out the chest and not to lift the hips, emphasizing the difference between sticking out the chest and bending the back to prevent injury.

What is the purpose of Single Rep Dumbbell Squat in Yuji's training and how does he perform it?

The purpose of Single Rep Dumbbell Squat is to train the iliopsoas muscle around the hip joint, which is beneficial for jumping sports. Yuji performs it on a platform at 40cm from the ground, ensuring his knees are at 90 degrees.

How does Yuji Nishida approach pullups and chin-ups in his training, and what muscle does he aim to strengthen?

Yuji performs pullups and chin-ups with an additional 20kg weight on his back to strengthen his Infraspinatus muscle, which is crucial for powerful attacks in volleyball.

What is the key form tip Yuji gives for chin-ups to effectively train the Infraspinatus muscle?

The key form tip for chin-ups is to throw out the chest and not to put the jaw above the bar, ensuring the scapulae come together and the Infraspinatus muscle is effectively trained.

Outlines

00:00

🏋️‍♂️ Weight Training Techniques for Volleyball

Yuji Nishida introduces his weight training routine, focusing on exercises that benefit volleyball performance. He starts with a warm-up using 100kg for deadlifts to prevent injury and then progresses to 120kg for five repetitions. Nishida emphasizes the importance of full-body workouts, proper form to avoid back injuries, and maintaining a straight back throughout the lift. He then moves on to front squats, explaining his preference over back squats due to reduced back injury risk. He details the correct form, including not pulling the elbows down to prevent back bending. Nishida also discusses the benefits of squats for the lower body and core, and how they contribute to volleyball-specific movements like serving and attacking.

05:03

💪 Upper Body Strength and Conditioning

Nishida shares his upper body training regimen, highlighting the importance of shoulder press for strengthening the piriformis muscle, which is crucial for attacking and blocking in volleyball. He advises on maintaining proper form to prevent injury and discusses the differences in muscle engagement based on form. He then introduces the Single Rep Dumbbell Squat, a less common exercise taught by his trainer, which targets the iliopsoas muscle around the hip joint, enhancing jumping height in sports. Nishida explains the correct form, emphasizing balance and quick heel raises. Lastly, he talks about pullups and chin-ups, detailing their significance for developing the Infraspinatus muscle for powerful attacks. He shares his personal technique, including using added weight and focusing on chest projection rather than form that could lead to ineffective training or injury.

10:05

🤸‍♂️ Advanced Training for Enhanced Performance

In the final paragraph, Nishida discusses advanced training techniques, such as ensuring the scapulae come together correctly during exercises to effectively train the muscles around the scapulae. He stresses the importance of proper form, particularly the distinction between throwing out the chest and bending the back. Nishida concludes by expressing his intention to share more about his and his team's training, invites feedback on the video, and encourages viewers to try the exercises while emphasizing the importance of form over weight. He acknowledges the ongoing Corona pandemic's impact on training routines but remains hopeful for a return to normalcy and commits to producing more engaging content.

Keywords

💡Deadlift

Deadlift is a type of strength training exercise that involves lifting a loaded barbell from the ground to a standing position. It is a compound exercise that works major muscle groups of the lower body, particularly the posterior chain, including the hamstrings, glutes, and lower back. In the video, Yuji Nishida starts his weight training with a deadlift warm-up at 100kg, emphasizing the importance of warming up to prevent injuries and prepare the muscles for the workout.

💡Warm-up

A warm-up refers to the initial light exercises done to prepare the body for more intense physical activity. It increases blood flow and heart rate, loosens muscles, and reduces the risk of injury. In the script, Yuji mentions starting with a warm-up to ensure his muscles are ready before moving on to heavier weights, highlighting the importance of this step in his training routine.

💡Full body workout

A full body workout is a fitness regimen that targets all major muscle groups in the body, rather than isolating specific areas. It is designed to improve overall strength, balance, and endurance. Yuji explains that the lifting exercises he performs are full body workouts, which are beneficial not only for volleyball but also for many other sports, emphasizing the comprehensive nature of his training.

💡Form

Form in weight training refers to the correct posture and technique used while performing an exercise. Proper form ensures that the intended muscles are worked effectively and reduces the risk of injury. Yuji stresses the importance of maintaining good form, such as not bending the back too much during deadlifts, to prevent injuries and to effectively target the right muscles.

💡Front Squat

Front squat is a variation of the squat exercise where the barbell is held in front of the body, resting on the shoulders. It is considered a compound exercise that primarily targets the quadriceps, glutes, and hamstrings. Yuji discusses his preference for front squats over back squats due to the reduced risk of back injury and its benefits for sports like volleyball.

💡Core

The core refers to the central group of muscles in the body, including the abdominals, lower back, and pelvic muscles. A strong core is essential for balance, stability, and power in various physical activities. Yuji mentions that front squats are great for the core, which is crucial for maintaining good shape and performance in volleyball.

💡Shoulder Press

Shoulder press is an exercise that targets the shoulders, specifically the deltoids, and also engages the triceps and upper back muscles. It is performed by pressing a weight, such as a barbell or dumbbells, from the shoulders to a fully extended overhead position. Yuji includes shoulder press in his upper body training, noting its importance for strengthening the shoulders, which is vital for attacking and blocking in volleyball.

💡Piriformis muscle

The piriformis muscle is a small muscle located in the buttocks, which plays a role in hip rotation and stabilization. Yuji mentions the importance of this muscle for attacking and blocking in volleyball, indicating that targeted exercises can improve performance in specific sports movements.

💡Single Rep Dumbbell Squat

Single Rep Dumbbell Squat is an exercise that involves performing a squat with a dumbbell in one hand, which adds an element of balance and engages the muscles differently than a traditional squat. Yuji's trainer introduced this exercise to him, emphasizing its role in training the iliopsoas muscle and improving jumping height and movement in sports like volleyball.

💡Iliopsoas muscle

The iliopsoas muscle is a group of muscles in the hip region that includes the iliacus and psoas muscles. It is responsible for hip flexion and plays a crucial role in jumping and sprinting activities. Yuji discusses the importance of training this muscle for enhancing performance in jumping sports and maintaining proper hip joint function.

💡Pullups and Chin-ups

Pullups and chin-ups are bodyweight exercises that primarily target the back muscles, particularly the latissimus dorsi. They also engage the biceps and forearms. Yuji includes these exercises in his training to strengthen his Infraspinatus muscle, which is important for powerful attacks in volleyball. He modifies the exercises by adding weight to increase the difficulty and effectiveness of the training.

💡Infraspinatus muscle

The Infraspinatus muscle is one of the rotator cuff muscles in the shoulder, responsible for external rotation of the arm. A strong Infraspinatus muscle contributes to powerful and aggressive attacks in sports like volleyball. Yuji emphasizes the importance of this muscle in his training routine, illustrating the connection between specific muscle groups and sports performance.

Highlights

Yuji Nishida shares his personal weight training routine for volleyball players.

Emphasizes the importance of warming up with 100kg before starting heavy lifting to prevent injuries.

Advocates for full body workouts for their benefits in volleyball and other sports.

Provides tips on proper deadlift form to prevent back injuries.

Discusses the advantages of front squats over back squats for sports performance.

Shares personal experience of switching from back squats to front squats due to back injury.

Stresses the importance of maintaining good form in front squats to avoid back strain.

Explains how front squats can help train the core and lower body for volleyball movements.

Outlines a twice-weekly upper body training routine focusing on shoulder press.

Details the role of shoulder press in strengthening muscles for attacking and blocking in volleyball.

Offers advice on maintaining proper form during shoulder press to prevent injury.

Introduces Single Rep Dumbbell Squat as a unique training method for hip joint muscles.

Describes the benefits of training iliopsoas muscle for improving jump height in sports.

Demonstrates the correct form for Single Rep Dumbbell Squat with a focus on balance and hip joint movement.

Highlights the importance of pullups and chin-ups for strengthening the Infraspinatus muscle for powerful attacks.

Provides guidance on proper chinning technique to effectively train the Infraspinatus muscle.

Shares personal training experience and invites viewers to try the demonstrated exercises.

Ends with a message of hope amidst the Corona disaster and a call for viewer engagement.

Transcripts

Hello, YouTube viewers, I'm Yuji Nishida!

This time Nishida will show you how he does his weight training every time.

This time there were comments that they want to watch how I do my

weight training so I want to

show you how I do my training.

Maybe I can’t introduce everything

but I recorded my training that I usually do.

Why this move is good for playing volleyball

I want to explain these parts.

Let’s get started.

1st subject is deadlift.

I start with 100kg for warm up

If I don’t do warm up it’s not for your body

since your muscles aren’t ready yet.

If your muscles aren't ready

you have possibility to get injured

so it’s better to do

some warm up and move your body

and then

start your real weight training

Now I’m starting to lift 120kg

I change my number of times by week

This week I’m doing 5 times.

The important thing of lifting is full body workout

and it’s very helpful with volleyball and

also for many other sports.

You shouldn’t bend your back too much

because it’s not good for your back.

Keep the barbell in a straight line when you lift it. Don't round your back when you lower it.

If you round your back you will hurt it so

image to stick out your chest

and don’t move the barbell back and forth

I try to bring it down straight down. This is what I try to do.

Next is front squat

Sometime people asks me

which is better ,front squat or back squat I think if you do any kind of sport

front squat is better ,personally.

It will be easier to lift weights if you do back squat

but there is possibility to hurt your back

and pretty difficult to do it in good shape.

I always do front squat when doing weights

but hardly back squat.

In the past I was doing back squat too

but I hurted my back

so I changed to front squat.

I’m doing the warm up with 60kg

and I’m trying to be conscious with my form.

You use your arms to lift the barbell when front squatting,

so I try not to pull my elbows down.

This is one of the most important points.

If you pull your elbows down

like the dead lift, your back will bend

and you won’t be able to keep good shape.

Hope you will think about these things and try not to pull your elbows down.

This is the real deal.

I do 3 times front squat with 100kg.

If it’s not during the league

I do quite more times

but now it’s during the league

so I think about resting my body

and adjust　number of times.

You can train your

lower half of the body mainly if you do squats,but

this front is also great for the core.

Maybe for your full body, personally.

The thighs of my legs work great, too.

That's why my back has to endure a lot. (Your back) is in a straight line so

you can train your core

and your whole body

so can keep good shape when playing volleyball,

like serving and attacking.

Now menu for the upper body.

I train twice a week for the upper body.

This time is shoulder press.

I hold 30kg per one hand

and do training.

I do this training for piriformis muscle important when attacking,

for making a strong shoulders

and very important meaning when blocking,

I think.

What I think about is

if your elbows goes a little forward,

all training are the same too but, if you can’t keep good shape

you have possibility to hurt your body.

So try to stick out your chest

and imagine not to lift your hip.

Bending your back and sticking your chest out is a totally different thing.

The training spot will be different too.

I’m sticking my chest out.

This training is pretty hard,

but I think this training is very important

for me.

Next is Single Rep Dumbbell Squat.

Maybe not a lot of people don't know this training.

My trainer taught me how.

I couldn’t lift weights at all when I started training

so I begined without holding weights

but now I can hold 30kg .

The important thing about this training is

the image of training the iliopsoas muscle, the muscle around the hip joint.

Thinking about balance,

if you use your iliopsoas muscle when you play jumping sports

you can increase your jump heights.

When you get into a bending position to spike.

It's all about getting it into the hip joint

in your movement.

It will be easier to move if you can train this part

so even if it’s not a lifting day

I do this training.

People who come and watch my game maybe saw me

I do this kind of move using the tubes.

I think that by stimulating this iliopsoas muscle a little, you can become a little more aware of it.

About the form

I'm doing it on this platform at 40cm from the ground. I have it set at a height where my knees are at 90 degrees

and I put my leg down.

I think it's very important to be aware of

as soon as the heel touches the ground,

raise it.

This is also a repetition of the heel-raise movement. This is a tough workout, not as easy as it looks.

Maybe it’s the toughest training for me

Maybe you should try without

weights and think about your form

Next training is

pullups and chin-ups,chinning.

This training is an important move when attacking.

If your Infraspinatus muscle is strong you can hit a hard attack

and play aggressive.

This is why I do this training.

My weight is too light for my training so

I always use this 20kg and hang it down on my back

and do this training.

I’m not 100% in a good shape yet

still using the rebound so I need to keep on trying.

What is important for chinning is

not to put your jaw above the bar

It is important to image

to throw out your chest.

If you can’t do that

you won’t be able to train your Infraspinatus muscle

and if your face goes in front of you it won’t mean much to the Infraspinatus muscle.

So it is important to

throw your chest out and go up.

The scapulae come together as they should.

You can train your muscle around your scapulae.

If you won’t use the weight image to

throw out your chest and make it close to the bar.

If you do it with a wrong way

your shoulder will go inside

and you won’t be able to make good shape

also you may hurt your shoulder　

so image to throw your chest out.

T throw your chest out and bending your back is a

different thing so hope you can

realize the difference.

It was a little this time but I’m thinking to show you

more about my and also my teams training.

This is about it for today.

What did you think about today’s YouTube?

I was able to show you how I train usually.

Hope you will try this training

and keep on trying.

If you liked today’s YouTube,

please click the "Good" button and subscribe to my channel!

Now we're in the middle of a Corona disaster. We've been using remote control but But I'm sure we'll be able to do it again soon.

I'd like to bring you more interesting videos.

Take care , bye!