"Volleyball & Basketball:
Off-season Strength Training"
"Lean for Summer: Training and Diet
- McMASTER UNIVERSITY OFF-SEASON VARSITY TRAINING
is a general off-season training program I have provided
to the volleyball and basketball teams at McMaster University.
It is based on 4 training sessions per week with additional
conditioning work to be performed at the student's leisure.
The "chest" workout represents an emphasis on
pushing strength and the "back" workout trains
for pulling strength and posture (upper back scapular stabilizers).
There are 2 leg workouts, a resistance-training routine
and a plyometric session. Schedule adequate recovery between
1 & 2: STRENGTH TRAINING
1-4 sets of 8-10 repetitions
3 & 4: STRENGTH TRAINING
1-4 sets x 6 repetitions (*plus 2 warm-up sets)
1 exercise from each block of exercises.
1 - CHEST
Day 2 - LEGS
DB press -*Leg
Cable lateral raise
- Back extension
Ball twist crunch
-*10 min warm-up
- choose 3-5 drills
- reps last 5-10s
- rest 1 min b/n
ab machine QUICK-FEET
OR standing) -
- Star run
- Zigzag run
- Positional runs
3 - BACK
Day 4 - PLYOS
Choose 3-6 drills
Rest 1 min b/n sets
- Maximal vertical jumps
Hammer strength row
- rest 2s b/n each maximal jump
Wide-grip seated row
- 2 to 4 sets of 6 repetitions
Cable twist crunch
- Single-leg hops
OR standing) - explode after each landing
- rest 30s and do other leg
2 to 4 sets of 8 reps
Ball ab crunch
- Repeated vertical jumps
no rest between jumps
explode after landing
3 sets of 10 reps
4 times per week max
- Lateral jumps
30 min max duration
- Zigzag hop
- Tuck jumps
- GET READY FOR SUMMER: LOSING BODY FAT
article deviates from sport training, but may be of interest
for personal trainers and clients looking to get their best
"summer-time" body ever...However, at the same
time, the program helps develop fitness, strength, and with
a few quick substitutions, athleticism can be trained as
Here is the theory behind the program:
interval training rather than long duration aerobic exercise
is a better method to use to get "ripped" because
it boosts the metabolism (energy expenditure) to a greater
level outside of the exercise period and therefore burns
more calories over the entire day than a session of aerobic
weight training helps maintain lean tissue (muscle) and
promotes a healthy attractive appearance, therefore everyone
should include some resistance training in their workouts!
this program will enable you to spend less time in gym but
demands a greater effort than a normal workout (due to shortened
sprinting is probably the most effective interval activity
for weight loss (see below)
for the resistance training, use a light load, short rest
intervals, and supersets of alternate muscle groups, essentially,
this is CIRCUIT TRAINING, BUT/ it works!
perform all exercise (intervals and weights) with complete
warm-up with 2 sets of the first exercise for each new body
each set should be done with a weight that will allow ~10
to 15 repetitions
CIRCUIT TRAINING eliminates wasted time between sets &
uses more energy
: do 1 set of an exercise and move directly
to the next
through entire circuit once OR pair exercises for 2-3 sets
before moving on)
go through the circuit as many times as desired OR as long
as time allows
emphasize exercises requiring more muscles and allow you
to use more weight
1 - LEGS, SHOULDERS, and ARMS
OR Leg press .....move
to...... Shoulder press OR Cable lateral raise
curl OR Deadlift...
Triceps extensions OR Close-grip bench
Dumbbell (DB) curls OR barbell curls
2 - CHEST AND BACK
press OR Flat DB press...
Front pulldown OR Reverse-grip pulldown
bench press OR Incline DB press...
Seated row OR 1-arm dumbbell row
Wide-grip row OR Machine pullover
crunches OR Abdominal twist crunches:
limit abdominal work to 10-minutes every other day as your
time is much better spent training larger muscles OR doing "intervals"
to improve metabolism and expend more energy
(30 minutes including warm-up)
hard activity followed by periods of a lower intensity
intervals increase metabolism & help make training sessions
go by a little quicker
on stationary cycle: warm-up for 3 minutes, then go hard
for 30s and slow for 60s
sprinting: warm-up for 5-10 minutes; sprint 10-15 seconds,
rest 30-60 seconds
reduction through a combination of exercise and calorie
restriction is necessary for optimal abs. This means more
energy goes out than comes in and that should lead to a
reduction in body fat. If it were only so simple! Here are
some more advanced tips...
Subtract approximately 200 to 500 calories per day depending
on your present caloric intake. The calories should come
exclusively from carbohydrate sources, preferably simple
carbohydrates (sugar and processed breads, etc.).
Reduce your intake of unnecessary fluids such as pop, alcohol,
and sugar-packed juices. Increase your water intake (3L
per day) and eliminate all sources of fluids that contain
calories. Get your vitamin requirements through food sources
Do NOT starve yourself because excessive caloric restriction
may cause a reduction in the metabolic rate and the body
will adapt to store rather than expend energy.
When attempting to lose weight, maintain a protein intake
of 1.2g/kg to prevent the loss of lean body mass (muscle).
Record your food intake in a diet log. This will help you
adjust your nutrient proportions and caloric intake.
Base success on skinfold measurements and body composition
analyses, not on the reading from the bathroom scale!
Consider a consultation with a registered dietician to determine
a specific diet to help meet your training goals.