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Volleyball Periodization Training Program

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by

Alyssa Morellato

on 30 August 2012

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Transcript of Volleyball Periodization Training Program

Preparatory 1 General adaptation
Monday, Tuesday, Thursday and Friday
alternating between upper body and lower body training programs
familiarize with muscular and joint movement patterns, adapting to the gym environment, and begin training each muscle group on easy-to-use machines
machines only
high volume and low intensities Muscular Endurance 1
weeks 5-7
alternating between upper and lower body
Monday, Tuesday, Thursday, and Friday
high volumes and low intensities
add cardiovascular routines to work aerobic energy system Basic Strength 1
weeks 8-10
Monday, Tuesday, Thursday and Friday
alternating between upper body and lower body
moderate volume and intensities
add core or speed and agility workout Power 1
weeks 11-13
Monday, Tuesday, Thursday and Friday
alternating between upper body and lower body
low volume and high intensities
add a core or speed and agility workout Muscular Endurance 2
weeks 14-16
increase the number of sets and weight of the load depending on our athlete’s progression
alternating between upper and lower body
Tuesday, Wednesday, Thursday, and Saturday
high volumes and low intensities
add cardiovascular routines to work aerobic energy system Basic Strength 2
weeks 17-19
Tuesday, Wednesday, Thursday and Saturday,
alternating between upper body and lower body
moderate volume and intensities
add a core or speed and agility workout Power 2
weeks 20-22
Monday, Tuesday, Thursday and Friday
alternating between upper body and lower body
low volume and high intensities
add a core or speed and agility workout according to the calendar. Transition
weeks 23-25
focus on incorporating volleyball practices into training schedule
Saturday workouts only
emphasis on decreased volume, to ease the transition Competition Maintenance 1
weeks 27-37
Monday, Wednesday, Friday and Saturday
keep training schedule similar to that of off-season schedule
only one maintenance workout per week to decrease the risk of overtraining Maintenance 2
weeks 42-52
Monday, Wednesday, Friday and Saturday
keep training schedule similar to that of off-season schedule
only one maintenance workout per week to decrease the risk of overtraining Preparatory 2 Muscular Endurance 3
week 38
increase the number of sets and weight of the load
alternating between upper and lower body
Monday, Wednesday, Friday and Saturday
high volumes and low intensities
add cardiovascular workouts Basic Strength 3
weeks 39-40
Monday, Wednesday, Friday and Saturday
alternating between upper body and lower body
moderate volume and intensities
add core or agility workouts Power 3
weeks 41
Monday, Wednesday, Friday and Saturday
alternating between upper body and lower body
low volume and high intensities are applied in each workout
add core or agility workouts Jason Ciubotaru
Evan Ellbogen
Alyssa Morellato Volleyball Periodization Training Program Movement Analysis
Common Muscles Used
Muscle Groups
Muscle Imbalances
Potential Injuries Needs Analysis
Full transcript