So im a volleyball player from argentina, and i wanna gain some inches for next season, so im ready to do whatever it takes to get those inches. The point is i need some help. Adarqui can you help me?

AGE:21

HEIGHT:5 11 (1.79cm)

WEIGHT:160

SLEEP SCHEDULE: from 12 pm to 8 am

BODY TYPE:athletic (i think, should i send you a pic?)

GOALS:gaining INCHES and SPEED during the following three months, specially focusing on blocking techniche (SVJ). Also gaining upperbody power (i just wanna hit harder and harder!)

CURRENT ABILITY: can touch the backboard with two hands from blocking possition (295-290cm) and touch the rim in attack technique (305-310cm)

INJURY HISTORY:none

TRAINING HISTORY & ACHIEVEMENTS:have trained with oly movements, front squat, jerk, clean, snatch (three of them in prety descent techniche) have done some 6x5 6 weeks squat strenght the last month. Did plyos the last summer (Now its summer in this part of the globe hehe)

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: 5 days week currently 6 days from december to march

BRIEF OVERVIEW OF CURRENT DIET: breakfast with eggs, no junk food, and i liter of milk during the day

IMPORTANT ACTIVITIES:volleyball training

well on the weight room i have hit
-full front squat: 5 repetitions with 220lb
-1/4 front squat: 1 rep with 350lb
-jerk: 3 rep 175lb
-snatch: 3 rep 120lb

all these records have been donde during this year, wich is the second one i have train constantly on the weight room (2009-2010)

About training during season yes, i did train 5 days a week. This included 1 hour in the weight room every day and after that some volleyball practice 3 times per week with the team (between 1 1/2 or 2 hours) , two time a week some drills and tecnique (1 hour). But know season is about to be overed, so have been deloading the work during the last 3 weeks.
And during this summer ill be able to train from monday to saturday even two time per day so im thinkin about doing some volleball drills during the morning and some wheight workout during the alfternoon.

About my diet of course i do have lunch and dinner with meet every time i can, lets say 4 days a week. And i always snack someting before training (tuna or a protein bar). And my fat % is near or lower than 10 this is not exact couse i only been messure two time during last summer (1st was 6 % 2nd was 8%) but i feel my fat levels a kinda the same right now

I do have another important activity wich is studing, or at least traing to hehe.

Will post a picture a soon as i get one

nos vemos

not sure, don't really have a history of training to draw back on.. 70 lb on full front squat in 2 months is pretty tough, but with a 10 lb mass gain it would be alot more doable, but it depends on what your front squat is right now, which you didn't list.. so not sure man.

pc

will reply tomorrow!

oh ok, well you still have plenty of room for "quicker gains" imo, so it's in the realm of possibility that you will get 70 lb in 2 months, but you really have to focus each of those sessions and really murder that bar.. you also need to know when to relax for a session in case you're accumulating too much fatigue, if you feel like utter shit, get some work in, but don't go too intense to dig yourself into a deeper hole.






depends on how much sport you're playing, but in general, 3x/week is doable in the off-season, as sport training takes somewhat of a "back seat" to lifting.. it never actually takes a back seat imo, but the overall intensity/volume decreases enough to allow for more intense weight-room training.. just make sure you're still getting in your skill/sport work throughout the week, at least 3x.. sessions should be short & have a focus at improving a skill etc, not just endless hours of practicing.. that's just FYI.

I mean, if you did something like this:

Monday: Sport skill work AM, Strength PM
Wed: Repeat
Fri: repeat

with all other days being "tentative" for sport work or rest, then you'd be able to progress hard on lifting while still getting in sport work.. Just have to get in those good kcal's (protein+carb) after workout AM etc.. Have to eat good the night before also.. So all around, good clean eating on a schedule like that. Eating more the day before sport skill + lifting, eating moderately the day of.

peace man

np, i don't know either sometimes.. lol



well not sure, i don't read much articles anymore, all I rely on are: supertraining, science & practice, lots of peer reviewed studies searches, and all the things i've read in the past: kelly B, t-nation, elitefts, elieko, ironmind, WGF, etc.

peace!