We have already introduce to you basic principles and rules of weight lifting program. It is time to show you the exercises of our physical preparation program for Asian players.
|The following exercises could be done after the volleyball training:|
|General exercises, slow strength:|
|Bench press with or without dumbbells||Lat. machine or bar|
|(pectoral and triceps)||(dorsal and biceps)|
|Shoulder press with dumbbells||Back extension; 3 – 5 sets|
|(deltoids and triceps)||(back muscles)|
|Leg extension, repetitions till exhaustion||Pullover in maximum extension|
|3 – 5 sets each leg||(high pectorals)|
|Leg curl, concentric and eccentric|
|3 – 4 sets; 6 – 8 rips|
|Abdominal: rectum abdomens, external and internal oblique (4 to 6 sets; from 30 to 50 rip.)
Concentric and eccentric exercises.
|The following exercises must be done before the volleyball training:|
|Squat complete »» jump services, spike or spike jump touching the vertek. Max. Strength, 4-8 rip. 3-4 sets. Only in the first 3-4 months, two times a week. It's a general exercise of slow strength.|
|General exercises, fast strength:|
|Squat in 45/ 90 degrees »» block in an analytic exercise. Max. Power, 3-4 rip. 6-8 sets. Complete recovery (2.5'-3').
One-legged calf rise »» pliometric rebounds jumps with one and two legs.
|Specific excises, explosive strength:|
|Special exercises, explosive strength:|
|Block jumping with and without counter movement, 3-4 sets of 4 rip.
Spike jumping to touch the maximum personal high using the vertek.
Short sprint departing from the low defense position.
Blocking footwork 2×1.
This physical preparation program for Asian players has been provided by Julio Velasco to Czech volleyball national team in 2002.