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Physical prep. for Asian players III |
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Friday, 24 October 2008 |
 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.
Exercises
| | | 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) | 
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| | | | Shoulder press with dumbbells
| Back extension; 3 - 5 sets
| | (deltoids and triceps) | (back muscles) | 
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| | | | | Leg extension, repetitions till exhaustion | Pullover in maximum extension
| | 3 - 5 sets each leg | (high pectorals) | 
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| | | | | Leg curl, concentric and eccentric | | 3 - 4 sets; 6 - 8 rips
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| | 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:
| | Power clean
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| | | | Snatch.
Throwing over the net medicine balls of different weights between 1 and 5 kg.
| | | | | 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 2x1.
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This physical preparation program for Asian players has been provided by Julio Velasco to Czech volleyball national team in 2002.
First part - Physical preparation for Asian players I
Second part - Physical preparation for Asian players II
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