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Last updated
03-29-10 12:42 PM
SMASH
Dale Struksnes
Calgary, Canada

 
SMASH: Workout & Training Info

CANUCK STRENGTH AND CONDITIONING - FEBRUARY 2005 PROGRAM



**Note: Technique is critical with all exercises, please see Mark if you are unsure of proper technique.**


Exercise

Sets/Reps

Intensity/load

Rest

Notes

1. Ball Squats against wall

3/12

100% for desired reps. Tempo – 3 seconds down, 3 seconds up

60 s/sets

Superset with 2. Perform a squat with back against p.ball against the wall. Legs to just below 90 degrees.

2. Push Ups

3/12

Body weight

Tempo – 3 seconds down, 3 seconds up

60 s/sets

Should blades should come together as the chest comes to the ground. Knees Up.

3. Hamstring Curls on P.ball

3/12

Body weight

Tempo – 3 seconds in, 3 seconds out

60 s/sets

Superset with 4. On back with arms by side fully extend legs so low calf is on P.ball. Maintain a straight position from shlds. to knees and pull ball into bum.

4. DB Lateral Raise on Ball

3/12

100% for desired reps.

Tempo – 3 seconds down, 3 seconds up

60 s/sets

Sitting in training position on ball start with arms at 90 degrees and extend arms to straight position slightly in front of head.

5. Lunges

3/8 each leg

Medicine ball

60 s/sets

Holding medicine ball step up with one leg onto an 18" box and thrust hips through to straight, standing position on box.

6. Rotator Cuff – External Rotation

3/12

Tubing

60 s/sets

Standing position with elbow at 90 degrees rotate arm away from body.

** Superset-doing 2 exercises at the same time. Antagonistic or upper/lower muscle groups can be trained right after each other (e.g. complete one set of ball squats and then one set of push ups, then one set of ball squats then one set of push ups etc.).



Core: Front Bridges 3x30 seconds


Windshield Wipers on Back 3x10 each side


Back Bridge 3x30 seconds


Reverse Bicycles on Back 3x16



Cardio: Sand Running/Hiking/Swimming/or some other form


Duration: 30 minutes


Intensity: 65-70% of peak intensity


Frequency: 1-2X/week (Monday, Wednesday or Friday)



Warm-down/Flexibility: Static stretch - upper/lower body routine (Hold each stretch 30-60 sec., try to increase range of motion without pain) ~10-15 minutes



Speed/Agility/Plyometrics


Frequency: 2X/week (Tuesday, Thursday)



Warm-up: 2 minutes of skipping, dynamic stretches, short static stretch routine.



Exercises LAND SOFTLY – HIPS/KNEES/2ND TOE IN ALIGNMENT




  1. Spike-Block-Dive Drill 3x7 (30 sec. rest b/t sets)



2. 9m Line Sprints – 3x8 (30 sec. rest b/t sets)


3. Double leg ankle hops – 2x20 (rest 60 sec. b/t sets)


4. Rocket Jumps – 3x7 (rest 60 sec. b/t sets)



Core: Swimming - 3x35 seconds


Side Bridges - 3x35 seconds


Hip thrusts – 3x16


Alternate Star Raise on Stomach – 3x8 each side


Airplanes – 3x30 seconds each leg/each direction (front, back, side)



Warm-down/Flexibility: Static stretch - upper/lower body routine (Hold each stretch 30-60 sec., try to increase range of motion without pain) ~10-15 minutes, Add partner stretching (PNF) if working as a team



"Persistence is the twin sister of excellence. One is a matter of quality; the other, a matter of time."



- Marabel Morgan



CANUCK STRENGTH AND CONDITIONING - JANUARY 2005 PROGRAM

Age Group: Midget Girls 89’


Time Frame: Jan. 2-Jan. 23


Theme: Building the foundation.



Strength Training


Phase: Hypertrophy 1


Frequency: 3X/week (Monday, Wednesday, Friday)



Warm-up: 2 minutes of skipping, dynamic stretches, short static stretch routine.


**Note: Technique is critical with all exercises, please see Mark if you are unsure of proper technique.**


Exercise

Sets/Reps

Intensity/load

Rest

Notes

1. P.ball Squats against wall

3/12

80% for desired reps. Tempo – 3 seconds down, 3 seconds up

60 s/sets

Superset with 2. Perform a squat with back against p.ball against the wall. Legs to just below 90 degrees.

2. Push Ups 

3/12

Body weight

Tempo – 3 seconds down, 3 seconds up

60 s/sets

Should blades should come together as the chest comes to the ground. Knees Up.

3. Hamstring Curls on P.ball

3/12

Body weight

Tempo – 3 seconds in, 3 seconds out

60 s/sets

Superset with 4. On back with arms by side fully extend legs so low calf is on P.ball. Maintain a straight position from shlds. to knees and pull ball into bum.

4. DB Shoulder Press on P.ball

3/12

80% for desired reps.

Tempo – 3 seconds down, 3 seconds up

60 s/sets

Sitting in training position on ball start with arms at 90 degrees and extend arms to straight position slightly in front of head. 

5. Step Ups

3/8 each leg

Medicine ball

60 s/sets

Holding medicine ball step up with one leg onto a 18” box and thrust hips through to straight, standing position on box.

6. Rotator Cuff – External Rotation

3/12

Tubing

60 s/sets

Standing position with elbow at 90 degrees rotate arm away from body.

** Superset-doing 2 exercises at the same time. Antagonistic or upper/lower muscle groups can be trained right after each other (e.g. complete one set of ball squats and then one set of push ups, then one set of ball squats then one set of push ups etc.).



Core: Front Bridges 3x30 seconds          


Side Bridges 3x30 seconds         


Opposite Arm/Leg raise on Knees 3x16


Knees to Chest on Ball 3x16




 


Cardio Sand Running/Hiking/Swimming/or some other form 


Duration: 30 minutes 


Intensity: 65-70% of peak intensity


Frequency: 2X/week (Monday, Wednesday or Friday)



Warm-down/Flexibility: Static stretch - upper/lower body routine (Hold each stretch 30-60 sec., try to increase range of motion without pain) ~10-15 minutes






Speed/Agility/Plyometrics


Frequency: 2X/week (Tuesday, Thursday)



Warm-up: 2 minutes of skipping, dynamic stretches, short static stretch routine.



Exercises     LAND SOFTLY – HIPS/KNEES/2ND TOE IN ALIGNMENT


1.         Spike-Block Drill 3x7 (30 sec. rest b/t sets)


2.         Lines – previous line touch 2x3 (30 sec. rest b/t sets)


     3.    Double leg ankle hops – 2x20 (rest 60 sec. b/t sets)


     4.   Full Squat hops – 3x7 (rest 60 sec. b/t sets)



Core: Swimming - 3x30 seconds


Opposite arm/leg raise on back - 3x30 seconds


Hip thrusts – 3x16


Oblique crunches – 3x10 each side


Airplanes – 3x30 seconds each leg/each direction (front, back, side)



Warm-down/Flexibility: Static stretch - upper/lower body routine (Hold each stretch 30-60 sec., try to increase range of motion without pain) ~10-15 minutes, Add partner stretching (PNF) if working as a team




“Example is the not the main thing in influencing others, it is the only thing.”



-Albert Schweitzer



ARTICLES AND HANDOUTS BELOW ARE SUPPLEMENTARY ARTICLES.  FOCUS ON THE CANUCK FITNESS PROGRAM DESCRIBED ABOVE.



Dinos Fitness Program
This handout has great visual demonstrations of exercises used in the Canucks program.
Handout: Workout

Core Strength Exercises
Handout: Core Strength Exercises

Workout Schedule
Handout: Workout Schedule

Knee Pain
Handout: Knee Pain

Suggested Volleyball Workouts

Strength:


1. Weights - use Better, Faster, Stronger off-season weight workout.  Go to www.biggerfasterstronger.com and follow the link to the women's total program for the complete workout and to purchase set-rep logbook.


1 Possible Workout – not for a camp counselor! (30-40 minutes)


 3 sets of 3 lunge boxes with 1 minute between.


 25 serves (pass 5-10 of them).   100 jumprope.  30 heavy rope.  25 serves (pass 5-10).  50 jumprope.   30 heavy rope.  25 serves (pass 5-10).  50 jumprope.  30 heavy rope.   25 serves (pass 5-10).   50 jump rope.  35 heavy rope.


 4 sprint squares with 30 sec – 1 min rest between.


 3 sets of 6/6 with no rest between


 4 single leg sprint  squares with 30 sec – 1 min rest between.


 3 squat countdowns– 1 min rest between


Do-able Workout Possibilities (15 –20 minutes)


Workout 1 – Jump Rope (30 sec between)
2 sets (100 speed rope, 30 heavy rope)
3 sets (50 FAST speed rope
15 heavy rope FAST)
Mix it up between what you saw on the DVD – single leg, rocking horse, stride, straddle, stride/straddle, double turn


 Workout 2 – 8-10 hills (15-20 sec of work with 45 sec rest)
Mix it up between variations (many shown on DVD)  Run, backwards run, sideways shuffle or karaoke, single leg (switch halfway), bunny hop, run downhill for quickness, run up and immediately do 5 pushups, run up and immediately do 6 squats jumping every other, run up and immediately do a tuck jump.


 Workout 3 -Strength Circuit – do it 4 times with 1 min rest between
Squat explosion countdown 5,4,3,2,1
6 plyo pushups
10 vsits – or alternate vsits


Workout 4 – VB skills
Serve and pass to backboard, call your YMCA or community center or USAV and find out where they are doing pay and play COED ball.

Workout 5 – Basektball Court Circuit

Dot Drill – 2 times , rest 1 minutes
3 lunge boxes (to 4 sides), no rest
6 plyo pushups / 10 vsits,  no rest
2 sprint squares with 30 sec rest between, no rest after
6 plyo pushups / 10 alt vsits, no rest
2 single leg sprint squares w/ 30 sec rest between


 Workout 6 – Speed
2 sets mixed into workout 6 plyo pushups / 10 vsits
5 x 50 yards, walk back.  Try starting on your stomach
4 t-drills with 30 sec rest between
3 combo sprints, walk back (5 full squat jumps and then sprint 30 yards)

Workout 7 – Med Ball

2 sets of::
10 push press squat jumps
20 total double doozie
10 approach throw downs
10 each side side sling
10 block, move, block
20 soccer throw
10 each side side sling

Workout 8 –
BFS (follow the week demands in BFS book)

Day 1 – bench, squat, vsits
Day 2 – hex bar (or dead lift), hang snatch, vsits


 


Overall Summer Training Challenges


Total 10 week goals:  Based on working out 4 times a week.


4000 serves (400 a week,  100  four times a week).  Use a basketball hoop and step 3 big steps behind the three point arc to serve.   Aim at the backboard and serve.  Those who are determined to have a jump serve in their arsenal - jump serve 1/2 of them.


Pass 1000 of your basketball serves., 25 each workout.  Any pass that goes further than the hoop or is a shank = 1 burpee. *Defensive specialists, pass more than ¼ of them.

Jump rope
- 10,000 (1,000 a week, 250 each session). Mix it up with single leg, double turns, criss cross, speed.


Heavy rope - 5000 (500 a week, 125 a session).  Mix it up with single leg and double leg, and deep squat rebound, and toes only.


Sprint squares-160, 4 each workout   You can use the basketball court or something comparable.  Start at end line even with the lane and sprint to free throw line, quickly move sideways to the other side of the lane and  then backpedal quickly, change directions and go back. 


Single leg sprint squares -160, 4 each workout. Go around on left, back on right.  Next one go around on right, back on left, repeat for #3 and #4.


Parallel Squat countdowns - 1200, 1 each workout.  Hands up like your squatting a bar, do 5 parallels and on the 5th explode up, repeat, do 4 parallels and on the 4th explode up, repeat, do 3 parallels, repeat, do 2 parallels, do 1 parallel (=30). 


Lunge Boxes – 1200 or 120, 15 each leg or 3 squares per workout.  Lunge with right leg in front, quickly explode back to start position and lunge with left leg in front, explode back.  Lunge with right leg to right, explode back, lunge with left leg to the left, explode back, lunge with right leg backwards, explode up, and lunge with left leg backwards and explode up.


6/6 - 1200 each:   6 perfect explosive stagger pushups, 6 vsits (or alternate vsits)


Med Ball (take double rest and do med ball 2-3 times a week)


Full Body:                                    Upper body:             Core:
Push press squat jump                             Double doozie           Wood Chop
Approach throw downs                            Soccer Throw             Side sling
Block, move and block 


Dot Drill – 6 of each variation


Hill workout-sprint 15-20 seconds, backwards, single leg, bunny hop, sprint and tuck jump, downhill running with walk back rest.







 

Alternative Potential Training Program


Please follow as closely as possible. Go every other day


Day 1


Ø       Warm up – 5- 10 Jog


Ø       Stretch out


Ø       Leg Press – 3 sets 10-12 reps


Ø       Hamstring Curls – 3 sets 10 –12 reps


Ø       Calf Raises – 3sets 10 –12 reps


Ø       Front Shoulder Raise – 3 sets 10-12 reps


Ø       Lateral (side) Shoulder raise 3 sets 10 – 12 reps


Ø       Push ups 3 sets – Max reps


Day 2


Ø       Warm up – jump rope 150 –200 reps


Ø       Stretch out


Ø       Standing Jumps – until failure


o        Find a point, the top of a basketball rim and jumping to touch it. Don’t take any steps , explode upwards and reach with both hands. As soon as your feet hit the ground explode back up. Time on the ground should be minimal. 3 -  sets max number.


Ø       1 set both feet


Ø       2 sets of 1 foot each


Ø       Depth jumps – One set of 10 –12 reps


o        Stand on a step that is 20” high. Step off, land with both feet simultaneously and explode upwards reaching with both hands. Time on the ground should be minimal. The height of the box can be adjusted through the program.


Ø       Attacks 10 –12 reps


o        Just go through you’re attacking motion, from all three attacking positions on the court. Make sure you explode each time you jump; it is useless if you just go through the motions.


Ø       Jumps for distance – same as standing jumps, except instead of going for height go for distance, like long or triple jump in track. 10 reps


o        1 set both feet


o        2 sets of 1 foot each


Ø       Stretch out good, cool down jog 10 min


Day 3 – Upper Body


Ø       Warm up – jog


Ø       Stretch out


Ø       Bench press or push ups 3 sets 10-12 reps


Ø       Biceps Curls with barbell or dumbbells 3 sets 10 –12 reps


Ø       Triceps Extensions 3 sets 10 –12 reps


Ø       Front Shoulder Raise 3 sets 10 –12 reps


Ø       Lateral (side) Shoulder raise 3 sets 10 – 12 reps


Ø       Pull Ups 3 sets of max


Ø       Abs 3 sets of max


Ø       Stretch & cool down jog


Day 4 – Cardio


25- 30 minutes jog, bike, etc and work up to 50 – 60% of your max




 
 
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