College volleyball player... this is the workout our coach gave us.. critique please

Discussion in 'Fitness & Nutrition' started by HalfPastGone, Sep 18, 2006.

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  1. HalfPastGone

    HalfPastGone OT Supporter

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    I'm 6'7 and 225

    2 workouts, 4 days a week, everyday we do the other workout

    Seated dumbbell press 3x10
    Lat pulldown 3x10
    Flat bench 10,8,6 or 12,12,8,8
    One arm row 3x10
    Bent arm pullover and press 3x10
    Int. and Ext. shoulder rotation with bands 2x12 each
    Reverse dumbbell fly 2x12
    Overhead tricep ext. 3x10

    next days workout...

    Incline bar bench 10,8,6 or 12,12,8,8
    Cleans 3x5 (we do snatch every other 3x5)
    Squats 10,8,6 or 12,12,8,8
    Hamstring leg curls 3x10
    Lat pulldown 3x10
    Upright row 3x10
    Int. and Ext shoulder Rotation with bands 2x12 each
    Deadlift 3x10

    I fucking hate this workout... but I suppose it is better for volleyball than isolating

    thoughts?
     
  2. Ricey McRicerton

    Ricey McRicerton New Member

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    Thoughts? At 6'7" 225 you are a fucking rail.
     
  3. HalfPastGone

    HalfPastGone OT Supporter

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    I was 190 freshman year.. now a senior im 225

    volleyball players are traiditionally thin and i'm the heaviest on the team :ugh:
     
  4. MaineSucks

    MaineSucks OT Supporter

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    terrible
     
  5. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Shitty routine...but its volleyball. I mean you don't really need to be pressing 600lbs to do that.
     
  6. Phineas Q Stork

    Phineas Q Stork Active Member

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    Gave you? As in you do this on your free time or with him standing over you and watching every move?
     
  7. HalfPastGone

    HalfPastGone OT Supporter

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    Its our team workout.. we workout together
     
  8. MaineSucks

    MaineSucks OT Supporter

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    are you allowed to kick your coach in the balls?
     
  9. HalfPastGone

    HalfPastGone OT Supporter

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    Not if I want to lose my starting position
     
  10. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    which school?
     
  11. HalfPastGone

    HalfPastGone OT Supporter

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    Pepperdine University
     
  12. Nev

    Nev OT Supporter

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    I know a couple kids there:noes:
     
  13. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    i hate you :o
     
  14. HalfPastGone

    HalfPastGone OT Supporter

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    :squint:
     
  15. Genghis.Tron

    Genghis.Tron New Member

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    Looks like he got a list of exercices and put them randomly.
     
  16. therealdeal

    therealdeal New Member

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    It looks like crap but if youre doing it with any intensity you must be in somewhat decent shape.
     
  17. HalfPastGone

    HalfPastGone OT Supporter

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    well its an ncaa sport and i practice 5 days a week so i'm in good shape :p
     
  18. giz

    giz Active Member

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    Starting player for Pepperdine? :bowdown:

    I know a few of the BYU volleyball players, played myself in high school but was too small for college (5'10" but made all-state as outside hitter).

    Needless to say, the volleyball scene isn't as competitive in Utah as in Cali.
     
  19. Bobert

    Bobert OT Supporter

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    so... you're a foot taller than me? :wtc:


    but yeah... i can't imagine why bench would take precedence over cleans or squats or anything like that, so it does look like he just threw a bunch of random exercises together.
     
  20. HalfPastGone

    HalfPastGone OT Supporter

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    haha.. literally half of the BYU players are married and are over 25 years old. so not fair :rant:
     
  21. uofapeter

    uofapeter New Member

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    it doesn't seem random to me, it just looks like a routine to improve overall strength while avoiding injury. if they do it as a team, they probably each start on an exercise and go around to the others so no exercise is "first" really. maybe not, but this is how we did circuits in wrestling and waterpolo

    seems interesting that there is a big focus on back, less on legs, i would think legs would be a priority to volleyball players/coaches
     
  22. Limp_Brisket

    Limp_Brisket New Member

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    ya, i'm curious how much strength training legs would improve your vertical though; which seems like the only importance of legs in volleyball.
     
  23. uofapeter

    uofapeter New Member

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    probably not that much, i guess that answers my question
     
  24. therealdeal

    therealdeal New Member

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    The practices get you in shape. Volleyball is one of the least labour intensive sports out there, regardless of the league.
     
  25. james330i

    james330i Imported Redneck

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    for kicks...I knew a guy who played in the european vball leagues (where they actually take volleball seriously).
    Here is their routine, as developed by the team trainer: Overall goal of the routine is develop insane verticals and explosiveness.

    This is probably overkill but these guys are world-class athletes.

    Monday
    Light cardio*
    1. Snatch 3x(40-50kg x 5)
    2. Clean 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
    3. Clean 60% x 3 70% x 3
    4. Bench 4x6 (Increase to failure)
    5. Pullover 4x6 (Increase to failure)
    6. Squat 70% x 5 80% x 4 90% x 3
    7. Jump 4x(40-50kg x 6) (Quick rebound jumps)

    Tuesday
    Light cardio*
    1. Clean 3x(40-50kg x 5)
    2. Snatch 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
    3. Snatch 60% x 3 70% x 3
    4. Dumbell Press 3x8
    5. Inclined Bench Press 4x6
    6. Squat in Clean Position 70% x 3 80% x 3 90% x 3
    7. Jump 4x(40-50kg x 6) (Quick rebound jumps)

    Wedensday
    Light cardio*
    1. Snatch 3x(40-50kg x 5)
    2. Clean 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
    3. Clean 60% x 3 70% x 3
    4. Jerk 3x4 60%
    5. Side Abs 4x8 10kg
    6. Bench 4x6 (Increase to failure)
    7. Squat 70% x 5 80% x 4 85% x 3 90% x 2 95% x 2

    Thursday
    Light cardio*
    1. Clean 3x(40-50kg x 5)
    2. Snatch 65% x 3 70% x 3 80% x 2 85% x 2 90% x 2 95% x 2 100% x 2 105% x 1
    3. Snatch 60% x 3 70% x 3
    4. Dumbell Press 3x8
    5. Side Squat 2x5 per leg
    6. Inclined Bench Press 4x6
    7. Squat in Clean Position 70% x 3 80% x 3 90% x 3

    Friday
    Light cardio*
    1. Star dumbell lift 3x10
    2. Pullover 3x12
    3. Rowing 3x10
    4. Back Raise 2x20 with 20kg bar
    5. Back raise with twist 3x20
    6. One Hand Rowing 3x12
    7. Tricep Press 3x10
    8. Bicep 3x8 per arm
    9. Leg Extension Balancing on Bum 3x20
    10. Abb twist holding 15kg weight 3x20
     
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