Strength training dominates the fitness and conditioning programs of most athletes throughout the year. In particular, volleyball players are known to have one of the highest levels of dedication to strength training. These elite athletes realize the benefits of a proper periodized strength training program.

Volleyball pushes players to the extreme. Each athlete is expected to excel in explosive movements, vertical jumps, powerful strikes, and intense serves. The rotation of positions in volleyball means the definite need for integral players. Being a great blocker is a huge advantage, but volleyball thrives on spectacular athletes. Strength training is a massive component for any elite athlete.

Strength training for volleyball requires knowledge of periodization. Periodization means changing one or more variables within your strength training program on a regular and consistent basis. These variables may include exercise, lifting frequency, lifting intensity, or lifting method.

Volleyball players, as well as most other athletes, work out on a yearly periodization schedule. They divide their year into 4 distinct segments or cycles. Each new segment means they need to change their strength training program to match the goals for that cycle.

The four segments can be divided into offseason, preseason, in-season, and postseason. Each season has unique goals and a unique strength training program. Athletes are given time to rest, build strength, and perform sport-specific functions before the start of the official game season.

The goal of the offseason is to develop power and strength. The off-season uses power exercises and higher weights to build muscle size and strength. Typically, the strength training program is more intense in the off-season. Athletes spend a lot of time building their basic fitness foundation.

The preseason focuses on features specific to real sport. Squatting, jumping, side steps, hitting, and spikes are common volleyball moves. The preseason volleyball strength training routine is less intense than the offseason. The goal is to maintain that strength and power, but hone the sport-specific movements. Most of the routine is devoted to mock games and volleyball drills.

The season is purely focused on maintaining preseason and offseason goals. The power built up in the off-season and preseason put that power to use. Athletes enjoy the fruits of their labor throughout the season. The spike that flies past the opponent’s head and pierces the floor is proof that strength training for volleyball works.

Postseason goals are all about relaxation and repair. This is a time of year that includes low intensity workouts. The goal is to allow the body to recover after grueling months of high-intensity training. These few weeks of rest and low-intensity cardio and strength training cap off the entire year of training. The postseason offers a skilled, curated athlete to start anew off-season strength and power.

Off-Season ~ Pre-Season ~ In-Season ~ Post-Season ~ Repeat

Regardless of the season, some things remain constant. Volleyball players should always perform one or more exercises for each muscle group. Each exercise must be performed through a full ROM (range of motion), and each strength training routine must be geared toward sport-specific movements.

Strength training for volleyball players is an essential and organic component of their fitness and conditioning program. Strength training provides the edge all athletes need to be successful. Periodization is necessary in all strength training programs. Volleyball and other sports have taught us the importance of a proper exercise routine based on specific goals.

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