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hi everyone Peter here from flow high
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performance and in this video we'll be
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covering all about programming and
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periodization of strength and
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conditioning training for volleyball
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from creating a weekly structure to
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planning the entire year the first step
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is to establish exactly what training
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qualities will have benefit for
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volleyball athletes let's now explore
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the relevant training qualities the
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first quality that volleyball players
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can benefit from is acceleration and
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change of direction training volleyball
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athletes are constantly required to
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accelerate for short distances in
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multiple directions in reaction to the
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match play however acceleration and
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change of direction training might not
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need to actually be trained at all
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during strength and conditioning
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sessions this is because during
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volleyball practice and competitive
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matches hundreds of these movements will
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already be performed at a high intensity
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in the most specific way possible so
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performing extra acceleration and change
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of direction training probably won't
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provide much additional benefit for the
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athlete therefore for this video we
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won't be including this form of training
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in the strength and conditioning program
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the next quality that can have benefits
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to athletic performance for volleyball
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athletes is plyometric training
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plyometric training refers to exercises
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which have a high reliance on the
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stretch shortening cycle this form of
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training can help athletes become more
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efficient at using the stretch
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shortening cycle which can enhance fast
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velocity movements such as running
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vertical jumps and repeated vertical
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jumping plyometric training will
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therefore be included in strength and
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conditioning sessions for this video the
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next quality that can have benefits to
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athletic performance for volleyball
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athletes his power training power
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training refers to ballistic exercises
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that require force to be produced in
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short time frames power training can
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benefit volleyball players by helping to
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improve actions that occur in short
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bursts this can enhance vertical jump
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acceleration and change of direction
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performance
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power training will therefore be
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included in strength and conditioning
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training sessions for this video
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the next quality that can have benefits
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to athletic performance for volleyball
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athletes is maximal strength training
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maximal strength training refers to
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training to enhance absolute force
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output this can benefit volleyball
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players by improving the amount of force
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produced in different athletic movements
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for example if an athlete improves their
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maximal force output then higher forces
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can likely be applied to vertical
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jumping and the first few steps of an
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athletes acceleration maximal strength
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training will therefore also be included
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in strength and conditioning training
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sessions for this video the next quality
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that can have benefits to athletic
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performance for volleyball athletes is
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general strength training general
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strength training refers to fundamental
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full body strength training with
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moderate rep ranges this training method
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has the goal of slightly improving force
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output in a range of different movements
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and also providing structural
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adaptations for the muscles and
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connective tissue general strength
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training can benefit volleyball players
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in two primary ways the first is that it
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can provide hypertrophy adaptations by
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increasing muscle size the potential for
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force output is higher this means that
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power and strength qualities will be
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enhanced from increasing muscle size the
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second benefit is injury prevention
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general strength training improves an
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athlete's tolerance to load meaning that
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they are less likely to be injured
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during their sport and the last training
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quality that can benefit volleyball
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athletes is endurance training endurance
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is specific to each sport meaning that
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different sports require different forms
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of endurance for volleyball athletes
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endurance refers to the ability to
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repeat short durations of explosive
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activity with incomplete rest during
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sport practice and competitive matches
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volleyball athletes will already induce
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specific endurance adaptations so
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endurance training probably isn't
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necessary to perform during strength and
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conditioning sessions therefore
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endurance
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training won't be included in strength
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and conditioning sessions for this video
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so in our strength and conditioning
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sessions we will incorporate plyometrics
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power training maximal strength and
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general strength while sport practice
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will take care of the acceleration
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change of direction and endurance
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qualities now that we have established
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what qualities are important to train
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for volleyball athletes let's explore
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how these qualities should be periodized
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over time for plyometric training we can
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manipulate the ground contact times by
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implementing different exercises
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exercises the shorter ground contact
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times will have the highest transfer to
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athletic performance since most athletic
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movements require force to be produced
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in short periods of time exercises with
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longer ground contact times are less
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specific to most athletic movements but
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involve higher force output therefore
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plyometric training should be periodized
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by progressing from longer contact times
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to shorter contact times for power
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training we can manipulate the load used
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which will determine the velocity of
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movement heavier loads mean higher force
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production but slower movement speeds
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while lighter loads require force to be
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produced in faster time periods lighter
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loaded power training will have a higher
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transfer to performance as already
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mentioned this is because athletic
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movements seen in sport generally
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require force to be produced in fast
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timeframes therefore power training
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should be periodized by progressing from
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heavier loads to lighter loads for
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maximal strength training we can
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manipulate the load and rep ranges used
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which will alter the adaptations we get
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from the training lighter loads with
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higher rep ranges are best for muscle
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growth while heavier loads with lower
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rep ranges are best for improving
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absolute force output heavier loads will
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also have more transfer to athletic
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performance because higher absolute
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force production should allow more force
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to be produced during athletic movements
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lighter loads can potentiate absolute
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force output by providing more
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structural tissue
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that can be used to produce force
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therefore maximal strength training
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should be periodized by progressing from
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lighter loads with higher rep ranges to
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heavier loads with lower rep ranges for
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general strength we actually don't need
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to period eyes this form of training at
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all this is because we want to always
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use moderate loads with moderate rep
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ranges progressive overload should still
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be applied over time although the
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training variables don't need to change
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significantly now that we have
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established what qualities are important
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to train for volleyball athletes and how
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these qualities can be periodized let's
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explore how to plan a micro cycle of
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training or in other words the week of
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training the first consideration when
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planning the micro cycle of a strength
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and conditioning program is to establish
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how many sessions will be performed per
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week but first we need to consider the
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practice and competition schedule of the
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volleyball team let's say for this
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example the team has a volleyball
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practice on Tuesdays and Thursdays and
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competitive matches or another practice
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session on Saturdays let's also say that
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this team or an individual playing in
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this team will conduct to strength and
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conditioning sessions per week and these
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will be on Mondays and Fridays the days
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that strength and conditioning training
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will be performed will likely be
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determined by the sport schedule and the
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individual's available times rather than
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what is actually I deal with this weekly
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structure in mind we now need to
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establish how each quality will be
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trained in each session all qualities
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that we established will be trained on
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both sessions
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although the emphasis will be undulated
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Monday strength and conditioning session
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is further from the athletes next
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competitive match so the athlete has
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plenty of time to recover
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however Friday strength and conditioning
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session is the day before the team's
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competitive match this study showed that
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vertical jump reactive strength and
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isometric strength were all improved 24
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hours after a low-volume power training
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session so we will structure our
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strength and conditioning session with
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Monday being higher in volume and
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therefore a slightly more fatiguing
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session and Friday being a lower
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Volume session and slightly less
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fatiguing this will allow the athletes
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to get the necessary training in
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throughout the week without interfering
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with performance during the competitive
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matches on Saturday and potentially
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improving performance for these
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competitive matches based on the results
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of this study
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let's now establish how each quality
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will be undulated between our two
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sessions for plyometric training we can
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use a unilateral exercise on Monday and
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a bilateral variation on Friday this
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will simply allow both bilateral and
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unilateral variations to be included in
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the program both of which are important
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for performance for power training we
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can use concentric only exercises on
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Friday and exercises with more eccentric
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loading on Monday this is because
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eccentric muscle actions are more likely
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to fatigue the athlete and induce muscle
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soreness while concentric muscle actions
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will be less fatiguing and induce less
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soreness for maximal strength training
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we can undulate each session by using
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high rep ranges with lighter loads on
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Monday and lower rep ranges with heavier
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loads on Friday this is because higher
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rep ranges will induce more fatigue and
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soreness than lower rep ranges and for
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general strength training rep ranges and
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loading can again be undulated in the
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same way as maximal strength training we
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will simply use lighter loads on Monday
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and slightly heavier loads on Friday now
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that we have formed a basic program
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structure we can now create a measure
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cycle of training the first step when
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creating a mesocycle is to establish the
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overload 2d load ratio or in other words
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how many weeks of overloading training
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will be performed in comparison 2d load
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weeks generally 1d load week is required
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for every three to six weeks of
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overloading training to allow the
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athlete to recover mentally and
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physically from overloading training for
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this example let's use a five-week
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mesocycle structure which includes for
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overloading weeks and 1d load week so
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the first week of each measure cycle
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will be reduced in volume to act as a
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DLO now let's have a look at what a
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measure cycle of strength and
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conditioning training
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may look like in the early preparation
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period the early preparation period
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refers to times when the athlete is
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further from when they need to be in
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peak condition this means that they
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don't need to perform at their absolute
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best and more general training methods
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can be employed this should build a
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foundation of training that will
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potentiate performance later in the
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preparation cycle an early preparation
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Mezo cycle for a volleyball athlete may
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look something like this as we can see
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here we've chosen the depth jump as a
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plyometric exercise with Monday's
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session using the single leg variation
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and Friday using the double leg
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variation the depth jump also uses an
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additional load of five kilos to enhance
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force requirements and slow contact
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times for power training the squat jump
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has been chosen for Monday session and
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the track bar jump has been chosen for
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Friday's session this is because the
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squat jump will involve high eccentric
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muscle actions when landing while the
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track bar jump is purely concentric this
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means that the squat jump will probably
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be more fatiguing for the athlete while
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the track bar will be less fatiguing
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this is purposely implemented since the
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athlete will have competitive matches on
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Saturday which is the following day from
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Friday
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both days use a heavy load which will be
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relative to the individual athletes
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strength levels for max strength
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training the track bar deadlift has been
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implemented as the primary lift with
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Monday's session using higher rep ranges
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and Friday using lower rep ranges and
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for general strength training the
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benchpress has been implemented as a
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pushing exercise the stiff leg deadlift
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has been implemented as a hinging
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exercise the lat pulldown as a pulling
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exercise and the dumbbell overhead press
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has a pressing exercise the rep range is
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undulate for these exercises between
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sessions to allow a slight variation
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from session to session the overall
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structure of the mesocycle uses week 1
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as a d load where volume is lower via a
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decreased number of sets the volume for
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Friday session hasn't been reduced in
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this example because in the early
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preparation period athletes don't need
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to be in peak condition as there won't
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be any
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and competitive matches at this point in
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time now let's have a look at what a
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mezzo cycle of strength and conditioning
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training may look like in the mid
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preparation period the mid preparation
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period refers to times when the athlete
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is closer to where they need to be in
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peak condition but aren't quite at that
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point yet this means they don't need to
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be an absolute peak condition but still
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should be in pretty decent shape more
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specific training methods can be
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employed at this point but not the most
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specific and not the most general a
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mezzo cycle of training at this point in
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time may look something like this
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as we can see here the depth jump is
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implemented once again although this
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time no additional load is used allowing
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faster ground contact times the squat
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jump and trap bar jump have reduced in
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loading to a moderate load allowing
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greater movement speed and jump the
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track bar deadlift has been reduced in
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reps which will allow heavier loads to
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be used and the general strength
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exercises remain the same as the
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previous mezzo cycle Friday session has
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also been reduced in volume by
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performing less sets on average this is
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because the athlete needs to be closer
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to peak condition at this point of the
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year there may be some fairly important
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volleyball matches that the athlete
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needs to perform well in so Friday's
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session is reduced in volume to not
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interfere with a competitive match the
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following day and potentially improve
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performance for that match now let's
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have a look at what a mezzo cycle of
00:14:50
strength and conditioning training may
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look like for a peaking period a peaking
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period refers to times when the athlete
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aims to be an absolute peak physical
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condition the most specific training
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methods should be used at this point for
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maximum transfer to athletic performance
00:15:06
a mezzo cycle for a peaking period may
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look something like this as we can see
00:15:11
here the plyometric exercise has now
00:15:14
changed to pogo hops pogo hops will
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allow very fast ground contact times and
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have the most transfer to volleyball
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performance the pogo hops
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undulate once again by using a single
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leg variation on Monday and a double leg
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variation on Friday
00:15:30
the power exercises now use a light load
00:15:33
which means that movement speed and jump
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height will be much greater the trap
00:15:38
fire deadlift now uses an even lower rep
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range to allow the heaviest weights to
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be lifted and therefore the highest
00:15:44
force output and the general strength
00:15:47
exercises remain the same once again the
00:15:50
volume is still lower on Friday sessions
00:15:52
to not interfere with tomorrow's match
00:15:55
and potentially improve performance now
00:15:58
that we've established how a general
00:16:00
mesocycle may look at different times of
00:16:02
the year let's now create an annual plan
00:16:05
so that training can be periodized to be
00:16:07
in peak condition when the athlete or
00:16:09
team needs to perform at their best
00:16:12
first we will input the competitive
00:16:15
schedule as we can see here each yellow
00:16:18
box indicates a competitive match the
00:16:20
light yellow boxes indicate pre-season
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friendly matches the mid yellow boxes
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indicate the regular-season and the dark
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yellow boxes our Finals games so we can
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see here that the regular season runs
00:16:32
from around mid-march to mid-september
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and the finals extend the season to
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around mid-october we can now break the
00:16:40
year up in two seasons to make planning
00:16:42
training more convenient so the season
00:16:44
runs from March to October including
00:16:46
finals the team may then have some time
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off training to recover mentally and
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physically from the intense season in
00:16:53
this example a four-week offseason has
00:16:56
been decided the preseason then runs
00:16:59
from November to March although a three
00:17:01
week break has been given over the
00:17:03
Christmas and New Year periods next we
00:17:06
will break the training plan up into
00:17:08
blocks or mesocycles
00:17:09
to make planning training easier we have
00:17:12
three preseason blocks and six in season
00:17:15
blocks that are all five weeks long in
00:17:18
duration now we can prescribe roughly
00:17:21
how each quality can be periodized
00:17:23
over the training year for flayer metric
00:17:25
training we can implement exercises with
00:17:28
long moderate or short contact times
00:17:30
throughout the year based on when the
00:17:32
athlete needs to be in peak condition as
00:17:34
we can see here longer contact times are
00:17:37
used in the early preseason and at times
00:17:40
when the athlete is further from when
00:17:41
they aim to peak shorter contact high
00:17:44
they used when the athlete needs to be
00:17:46
in peak condition such as for the finals
00:17:48
for power training we can implement
00:17:51
heavy moderate and light loaded
00:17:53
exercises throughout the year based on
00:17:55
when the athlete needs to peak
00:17:57
similarly heavy loads are used when the
00:17:59
athlete is further from their peak and
00:18:01
lighter loads are used closer to their
00:18:03
peak for maximal strength we can
00:18:06
implement high moderate and low rep
00:18:08
strength training throughout the year
00:18:10
based on when the athlete needs to peak
00:18:12
similarly higher reps are used further
00:18:15
from the athletes peak and lower reps
00:18:17
are used closer to their peak general
00:18:20
strength training hasn't been included
00:18:21
in the annual plan as it doesn't need to
00:18:23
be periodized however it should still be
00:18:26
included in each program when written in
00:18:29
detail and finally we can create a
00:18:33
peaking index the peaking index is a
00:18:35
rough guide to help determine when we
00:18:38
aim to have the athlete in what physical
00:18:40
condition as we can see here a basic
00:18:43
number system has been used which
00:18:45
indicates what condition we expect the
00:18:47
athletes to be in at what point of the
00:18:49
year a lower number indicates a better
00:18:52
condition while a higher number
00:18:53
indicates a worse condition it should be
00:18:56
understood that an athlete cannot be in
00:18:58
peak condition for an extended period of
00:19:00
time
00:19:01
hence why training must be periodized so
00:19:04
as we can see here the athlete is in the
00:19:07
poorest condition during the offseason
00:19:09
periods since no training will be
00:19:11
conducted there will be in worse
00:19:13
condition in the early preseason
00:19:15
as less specific training methods will
00:19:17
be used as the athlete enters the start
00:19:20
of the season they should be in good
00:19:22
condition since more specific training
00:19:24
methods will be implemented during the
00:19:27
season we probably need to implement
00:19:28
some more general training once again to
00:19:31
ensure the athlete doesn't lose their
00:19:33
foundational fitness qualities so this
00:19:35
has been prescribed for the second in
00:19:37
season block many of the athletes won't
00:19:40
be in their best physical shape from
00:19:43
their more specific training methods are
00:19:45
used up until the end of the season
00:19:47
allowing the athlete to peak when they
00:19:49
need to perform at their best thanks for
00:19:52
watching and hopefully you got something
00:19:54
out of this video remember to subscribe
00:19:56
if you haven't already
00:19:57
[Music]
00:20:05
[Applause]
00:20:06
[Music]
