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|
Classic
Volleyball Strength Training Workout
Bill
Reynolds Volleyball Workout
|
| "The
primary advantage of weight training for volleyball is improvement of
vertical jump ability. An increase of six inches is entirely possible
within a two to three month period with proper weight training." – Bill Reynolds, Complete Weight
Training Book - 1976. |
|
Exercise |
Sets |
Reps |
Men* |
Women* |
| 1. Clean and Press |
1 |
12-15 |
40% |
30% |
| 2. Jumping Squats |
2-3 |
12-15 |
60% |
50% |
| 3. Bench Squat |
2-3 |
12-15 |
100% |
80% |
| 4. Calf Press |
3-5 |
15-20 |
100% |
80% |
| 5. Side Straddle
Hop |
3-5 |
20-30 |
50% |
40% |
| 6. Front Lat
Pulldown |
2-3 |
12-15 |
45% |
35% |
| 7. Lat Pressdown |
2-3 |
10-12 |
30% |
20% |
| 8. Military Press |
2-3 |
6-10 |
40% |
30% |
| 9. Back
Hyperextension |
1 |
12-20 |
--- |
--- |
| 10. Situps |
1 |
25-100 |
--- |
--- |
|
*Indicates the percentage of
body weight that you should use for your initial training weights. Adjust
your training weights for each exercise up or down from there.
|
|
About Bill Reynolds |
| Bill Reynolds "Complete Weight Training Book"
was published almost thirty years ago in 1976. Reynolds, by the time the book
came out was already an accomplished author, having written more the 100 weight training related articles for various
publications. Bill became passionate about weight training after seeing
how it much it helped him realize his full potential as an athlete. |
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The Vertical Jump Super Package... |
| "No matter
whether you have a 10 inch, 20 inch, or 40 inch vertical –
and no matter if your sport is basketball, tennis, football,
track, volleyball, martial arts, baseball or soccer – this
new product will allow you to significantly increase your
vertical jump and all-around athletic ability, starting almost
immediately. |
| Click
here for more information... |
|
|
|
|
"Go
Up Strong!"... |
| Increase your
vertical jump. A system developed
for players that are looking to achieve that next level in
vertical success. These techniques are not some cheap tricks you
might find surfing around on the internet. The "Go Up
Strong!" system is based on a set of "Easy To
Execute" drills that have to be performed in a certain
order. |
| Click
here for more information... |
|
|
