Women Volleybox
Beach Volleybox
Vetical jump, bone density, ligament health and pure strength/power are important issue in volleyball. I watched clip about training in Australia and I saw the do quarter squats and they also feel it on the knees, instead of the hips where the movement is normally generated. I am curious, how do you squat? Do you front squat, back squat, low bar back squat or olympic version? Do you use serious weights, sets, reps, progression and so on? Does the coach forbid you to squat in order not to become bodybuilder? Do you make breathing squats for conditioning?
Here is a reading for a start:
http://startingst...s/squat_rippetoe.pdf
http://smu.edu/education/wellness/Locomo…p-Biol-2005.pdf
In the absence of a functional option, human runners have simply adjusted structurally: musculoskeletal tissue areas are closely matched to the support forces required. Thus, massiveness does
not necessarily pose the performance disadvantages previously noted for large terrestrial vertebrates. Among runners of similar stature and body composition, being relatively more massive is not only beneficial for shorter distance specialists, but also appears to be biologically necessary for attaining faster speeds.
http://www.jssm.o...n1/19/v6n1-19pdf.pdf
Results indicated that vertical jump and power performance were significantly improved by prior maximal squat performance. Improvements in vertical jump and power performance appear to occur within 5-min of
maximal squat testing. Whether this postactivation muscle potentiation occurs immediately after 1-RM squat testing, or how long it is sustained following maximal squat testing is not clear from this examination. Previous work by
Chiu and colleagues (2003) have suggested that recreationally trained individuals or athletes may exhibit fatigue within the first 5-min following an acute heavy resistance exercise stimulus, but the potentiation effect may be sustained for more than 18-minutes following the exercise stimulus.
http://www.ncbi.n....gov/pubmed/22344055
Quarter squat training elicited significant (p≤0.05) transfer losses into the isometric maximal and explosive strength behavior. Our findings therefor contest the concept of superior angle specific transfer effects. Deep front and back squats guarantee performance-enhancing transfer effects of dynamic maximal strength to dynamic speed-strength capacity of hip and knee extensors compared to quarter squats.
Here is a reading for a start:
http://startingst...s/squat_rippetoe.pdf
http://smu.edu/education/wellness/Locomo…p-Biol-2005.pdf
In the absence of a functional option, human runners have simply adjusted structurally: musculoskeletal tissue areas are closely matched to the support forces required. Thus, massiveness does
not necessarily pose the performance disadvantages previously noted for large terrestrial vertebrates. Among runners of similar stature and body composition, being relatively more massive is not only beneficial for shorter distance specialists, but also appears to be biologically necessary for attaining faster speeds.
http://www.jssm.o...n1/19/v6n1-19pdf.pdf
Results indicated that vertical jump and power performance were significantly improved by prior maximal squat performance. Improvements in vertical jump and power performance appear to occur within 5-min of
maximal squat testing. Whether this postactivation muscle potentiation occurs immediately after 1-RM squat testing, or how long it is sustained following maximal squat testing is not clear from this examination. Previous work by
Chiu and colleagues (2003) have suggested that recreationally trained individuals or athletes may exhibit fatigue within the first 5-min following an acute heavy resistance exercise stimulus, but the potentiation effect may be sustained for more than 18-minutes following the exercise stimulus.
http://www.ncbi.n....gov/pubmed/22344055
Quarter squat training elicited significant (p≤0.05) transfer losses into the isometric maximal and explosive strength behavior. Our findings therefor contest the concept of superior angle specific transfer effects. Deep front and back squats guarantee performance-enhancing transfer effects of dynamic maximal strength to dynamic speed-strength capacity of hip and knee extensors compared to quarter squats.
I have a friend, who is naturally bigger and heavier with 47 cm clean biceps, with 110kgs on 1.80m he can do more than 20 pull-ups, he can run 10k, 50 dips and so on. He is natural, that's why with the muscular volume increase he has bigger bones and frame to support it and everything is scaled up so his muscles don't slow him down.
@raylight Hello, if you allow me, I will comment a little. The question is what moment are you in, this is really very important, knowing what phase you are in will help you to perform exercises correctly, generating the greatest possible effect with the lowest possibility of injuries. At the beginning of the season, you will apply anatomical adaptation exercises, that is, you will prepare the body for the season, mainly joints, squats with a higher number of repetitions, less load, mobility exercises, instability exercises, on a sock platform ball, starting simple coordination and agility exercises, with a lot of repetitions, being able to work on proprioception at this stage. Following the plan, you need to improve mobility, agility and coordination, and start gaining pure strength, exercises where you lift a lot of weight, few repetitions, and long intervals (don't make this training period too extensive), more complex agility and coordination work and already focused on the technical gesture that he will use in the games, and a lot of mobility. Close to the competition, progressively work on power strength, here we use a lot of work from Olympic lifts at high speed, to generate good power strength, we work on agility and coordination with power work, reaction capacity, squats involving jumps with some load, jumping with one foot, and maintaining pure strength more in short periods and 1 exercise per training session, and during competition, mobility, proprioception, a lot of power strength, agility, balance and coordination. I hope I've been helpful.
http://www.youtube.com/watch?v=DRNjVzvwrLk