{"id":13107,"date":"2015-08-12T11:51:52","date_gmt":"2015-08-12T10:51:52","guid":{"rendered":"http:\/\/coachingvb.com\/?p=13107"},"modified":"2015-08-12T11:51:52","modified_gmt":"2015-08-12T10:51:52","slug":"a-sample-weight-training-program","status":"publish","type":"post","link":"https:\/\/testsite.coachingvb.com\/index.php\/2015\/08\/12\/a-sample-weight-training-program\/","title":{"rendered":"A sample weight training program"},"content":{"rendered":"\n<p>Here is a sample weight training program I saw a men&#8217;s professional volleyball team use. I present it for your information and maybe to provide some ideas for your own purposes (like <a href=\"https:\/\/coachingvb.com\/volleyball-conditioning-a-sample-program\/\">this one<\/a>). I&#8217;m not suggesting you should use as-is for your own team.<\/p>\n\n\n\n<p>Each sessions starts with a warm-up of 5 minutes or so on a stationary bike<\/p>\n\n\n\n<p>After that is a series of core and shoulder stability exercises, which vary from session to session. In the case of shoulders, they do three sets of 12 repetitions of a couple exercises with either dumbbells or bands. For the core exercises, is three exercises for 40 seconds each, twice through. Obviously, this is adjustable.<\/p>\n\n\n\n<p>The preparatory phase ends with a leg circuit of leg extensions, leg curls, and calf raises. These are meant as warm-up, so lighter weights &#8211; 3 sets of 8.<\/p>\n\n\n\n<p>There are three rotating lifting routines.<\/p>\n\n\n\n<p>A &#8211; Cleans, Squats, Bend Press, Low Row<br>B &#8211; 1-arm Rows, Lateral Raises, Chest Butterfly, Curls, Shoulder 8<br>C &#8211; Front Raises, Standing Rows, Triceps Extensions, Forearm Curls, Back Raise<\/p>\n\n\n\n<p>The routines alternate A-B-A-C-A, and the team lifted 5 days per week. The sets and repetitions adjust over time.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here&#8217;s a sample volleyball weight training schedule that you may find useful in developing a program for your own team.<\/p>\n","protected":false},"author":1,"featured_media":558,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,5],"tags":[302,394],"class_list":["post-13107","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-n-r","category-volleyball-coaching","tag-strength-training","tag-volleyball-conditioning"],"_links":{"self":[{"href":"https:\/\/testsite.coachingvb.com\/index.php\/wp-json\/wp\/v2\/posts\/13107","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/testsite.coachingvb.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/testsite.coachingvb.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/testsite.coachingvb.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/testsite.coachingvb.com\/index.php\/wp-json\/wp\/v2\/comments?post=13107"}],"version-history":[{"count":0,"href":"https:\/\/testsite.coachingvb.com\/index.php\/wp-json\/wp\/v2\/posts\/13107\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/testsite.coachingvb.com\/index.php\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/testsite.coachingvb.com\/index.php\/wp-json\/wp\/v2\/media?parent=13107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/testsite.coachingvb.com\/index.php\/wp-json\/wp\/v2\/categories?post=13107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/testsite.coachingvb.com\/index.php\/wp-json\/wp\/v2\/tags?post=13107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}