1) STRENGTH TRAINING FOR GIRLS

2) CORRECT SETS AND REPS FOR STRENGTH TRAINING

**************************************************

STRENGTH TRAINING FOR GIRLS

There seems to be a lot of questions about how girls should strength train for volleyball.

If you play women’s volleyball or coach girls, be sure to visit my page on training mistakes made by female volleyball players.

------------------------

CORRECT SETS AND REPS FOR STRENGTH TRAINING

I often get asked, "What is the correct sets/reps scheme for volleyball strength training.

Here are some general guidelines for the key exercises such as squats and deadlifts.

1) Often an athlete makes the mistake of loading too light.

If you are easily banging out 12 or more reps per set, you probably need to put more weight on the bar.

To get a lot stronger, it's best to keep the load higher and reps under 6 per set.

Aim for about 3 to 5 sets of 3 to 5 reps.

2) Intensity should be about 30% to 60% 1RM (repetition maximum).

For example, let's say you were testing your repetition maximum.

You successfully complete the 10th rep, but you couldn't do the 11th, then your RM is 10.

For a 10RM, 3 reps is about 33%... 6 reps is about 66%.

This is about where you want to be.

3) To really get strong, be sure to take some time to recover between each set, around 3 to 5 minutes.

If you are training in supersets (exercises paired) or in circuits (exercises grouped), then the recovery time from exercise to exercise may be much shorter.

Visit the following page for more on sets, reps, and designing a workout for volleyball.