Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: ruso15 on February 23, 2011, 06:01:14 pm
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So i was wondering if assuming i train 3 times a week with my team (volleyball) there is any space for strenght improvements. Of course witout losing inches in my vert
Maybe goin for max once a week?
Any experience?
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So i was wondering if assuming i train 3 times a week with my team (volleyball) there is any space for strenght improvements. Of course witout losing inches in my vert
Maybe goin for max once a week?
Any experience?
yes it is very possible to gain strength in season.. it all depends on how intense the practices are though.. 3 days a week practice doesn't sound like much, so it is entirely doable to gain strength.
how long are the practices?
what becomes very important in this scenario, is diet and peri/post workout nutrition.. ie, getting in protein shakes DURING practices and following practices/lifting/training.. you're going to want to have some sort of carb/protein mix (gatorade/protein mix) DURING practices, if they are over 1 hour, that'll help re-energize you and reduce stress hormone response etc..
as for when to lift, that all depends... i'd personally want to lift on the same day of practices, as long as they aren't over 2 hours.. i'd prefer to do my practice in session A, re-energize with post workout shake/meals, then perform my lifting at night.. that would allow me to recover better on the off days, where i could just do some technique/form work, glute/bodyweight upper work etc.. i wouldn't want to "lift on off days" so that you're doing practice,lift,practice,lift,practice,lift, that would personally make me too stale.. i'd rather practice + lift, light training or rest, repeat.. I have no problem lifting maximally after 1 hour dunk session, 1.5 hour basketball sessions, etc, no one should have that problem, if they do, they aren't in shape, so they should address that issue.
so ya give us some more info on what your practices are like etc..
your options:
option A:
day 1: session A = practice, session B = lower body
day 2: light work/technique work/upper body
repeat
option B:
day 1: session A = practice, session B = full body strength
day 2: light work/technique work or recovery
i'd go with option B... on day 2 you could get some drills in, finish off with some glute work, some pullups/pushups maybe, and call it a day.. otherwise you could just completely rest and recover more for the next intense training day.. recovery is important.
peace man
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Well practice would be about two hours lenght mon/wed/fri im not sure about when the games would be, they change depending if we're home or away (i asume it would be like last year wed if we are home sat if we are away)
Abour the option b for lifting days, sounds perfect but im not sure if i be able to do it couse practices start around 8 pm, so i would have to lift before practise or the days off practice.
So workout A and workout B would be during one week period?
I been already thinking about the protein shakes, these will help me to organize better my meals and stay lean. But problem is wich suplement should i pick and wich brand is trustable (i can get brands imported from us).
Thanks for the help
Saludos de Argentina!
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Take a look at this too:
http://www.higher-faster-sports.com/inseasontraining.html
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Take a look at this too:
http://www.higher-faster-sports.com/inseasontraining.html
i've readed and it looks like suites for more aerobic sports like basketball or football,and volleyball its stricktly anaerobic, i never have any problems loosing weight, you can even see players going on diets to stay lean.
i guess the problem would be the cns, but going heavy just once a week wont afect that, what i was wondering is if is it enough stimulus for strenght gains.
what i been doing during the off season was
5x5 the first four weeks for getting in shape
then doing series of 5 until i reach max. for other four weeks
all this two times a week
now i planning on doing triples until a reach max once a week
and on the other day just warming up until 70/80% and then doing some hang snatches
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I always avoided increasing my leg strength during basketball season because I foolishly thought that it would be detrimental.
Last season was the first time I tried it, and I had some of the best gains of my life. I went from not even being able to dunk off two feet to being able to dunk a 2 handed tomahawk (ball cocked behind neck and touched it) about 3 months later.
Try it out for a few weeks and see how it goes.
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I assume you practiced your two-footed jump a lot during that period.
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I always avoided increasing my leg strength during basketball season because I foolishly thought that it would be detrimental.
Last season was the first time I tried it, and I had some of the best gains of my life. I went from not even being able to dunk off two feet to being able to dunk a 2 handed tomahawk (ball cocked behind neck and touched it) about 3 months later.
Try it out for a few weeks and see how it goes.
how many times a week did you squated during that period? Did you take any suplements?
i was thinking on a mix of egg/whey protein, during workouts like adarq said, and small doses (4 5 grams) of creatine
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I just took whey protein powder. I didn't practice my 2 foot jump that much, Raptor. Like once a week. Of course some improvements came from there, but the huge majority had to be from my strength increases (my one foot jump increased as well man). I had 6:30am basketball practices 5 days a week. When I had games after school, I didn't practice in the morning. So it was consistent tough sprinting 5days a week.
I squatted 2 days a week. Mondays and thursdays. I was doing 4x7 and later switched to 3x5.
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Interesting. I wonder how would your one-leg jump react to you losing some fat, if you have any to dispose of quickly and without muscle loss in the first place.