Weight Training for beach volleyball
Friday, May 19, 2006 5:59Below is the schedule for the first month and a half of weight training. Day one is Monday and Friday, day 2 is Wednesday. This program is a basic all over body strengthening program.
| Excercise | Sets | Reps |
| Day 1 | Sets | Reps |
| Calf Raise | 3 | 12 |
| Leg Extension | 3 | 8 |
| Hamstring Curl | 3 | 8 |
| Squat | 3 | 8 |
| Bench Press | 3 | 8 |
| Seated Row | 3 | 8 |
| Bicep Curl | 3 | 8 |
| Tricep Curl | 3 | 8 |
| Abs | 5 | 50 |
| Day 2 | ||
| Leg Extension | 3 | 8 |
| Hamstring Curl | 3 | 8 |
| Russian Deadlift | 3 | 8 |
| Dips | 3 | 8 |
| Lat Pulldown or Chin ups | 3 | 8 |
| Bicep Curl | 3 | 8 |
| Tricep Curl | 3 | 8 |
| Abs | 5 | 50 |
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Nayan Tolia says:
April 21st, 2010 at 3:27 am
Dear Friend,
Here’s a bit of constructive criticism…nothing personal. Although I don’t have much experience training beach volleyball athletes, I’d like to point out that your regimen of chosen excercises does NOT speak for everyone. The most glaring error you’ve made is the reference to “Russian Deadlift”…there is NO such thing. I assume you are referring to the “Romanian Deadlift” which targets the glutes, and puts slightly more stress on the hamstrings than the conventional deadlift. Although its heartwarming that your jump improved following this training methodology, I’m of the opinion that every player has different weaknesses and strengths by bodypart and it follows that its not the panacea for all. There are far too many excercises spread too far apart with a reliance on pulley-type resistance training. Finally..a step-by-step, methodology is recommended with different “Phases” for progression. There should be a basic conditioning program when coming off-season, then an intermediate program followed by an advanced routine..prior to the tournament season. In closing, you’ve neglected the aspect of stretching. This is one of the largest contributors to being injury-prone. In particular, groin, hamstring and quadricep as well as shoulder girdle and back stretching. Just my two cents
Tristo says:
May 8th, 2010 at 4:43 pm
Thanks for your input Nayan. My writing is based on my personal experience, and what worked for me. I agree whole heartedly each individual should have a program specific to their needs. And I also agree that it is usually called a Romanian Deadlift, but at the time, when I was training in the Australian Institute of Sports gym, the strength and conditioning coaches called it a Russian Deadlift, rightly or wrongly
.