Question

In: Anatomy and Physiology

workout for a 21 year old volleyball player for muscular strength

workout for a 21 year old volleyball player for muscular strength

Solutions

Expert Solution

Workout Program

Off-Season 1: 3x A Week

  • Dumbbell Squat: 3 sets of 15 reps
  • Dumbbell Alternating Bench Press: 3 sets of 15 reps
  • Straight Arm Pulldowns: 3 sets of 15 reps
  • Dumbbell Front Raises: 3 sets of 15 reps
  • Reverse Flyes: 3 sets of 15 reps
  • Overhead Tricep Extensions: 3 sets of 15 reps
  • Dumbbell Bicep Curls: 3 sets of 15 reps
  • Jackknife Crunches: 3 sets of 20 reps
  • Oblique Crunches: 3 sets of 20 reps
  • External Rotation: 3 sets of 15 reps

Off-Season 2: 2x A Week

  • Dumbbell Lunge: 4 sets of 12 reps
  • Hip Bridges: 4 sets of 12 reps
  • Dumbbell Chest Flye: 4 sets of 12 reps
  • Dumbbell Pullovers: 4 sets of 12 reps
  • Dumbbell Lateral Raises: 4 sets of 12 reps
  • Preacher Curls: 4 sets of 12 reps
  • Tricep Pushdowns: 4 sets of 12 reps
  • Crunches on Stability Ball: 3 sets of 20 reps
  • Box Jumps: 3 sets of 10 reps

Pre-Season 5 Weeks Out: 2x A Week

  • Bench Press: 3 sets of 8 reps
  • Lat Pulldowns: 3 sets of 8 reps
  • Dumbbell Shoulder Press: 3 sets of 8 reps
  • Dumbbell Overhead Tricep Extensions: 3 sets of 8 reps
  • Crunches on Stability Ball: 3 sets of 15 reps
  • Jackknife Crunches: 3 sets of 20 reps
  • Jump Squat: 3 sets of 10 reps

In-Season Maintenance: 1-2x A Week

  • Lunges: 2 sets of 12 reps
  • Lying Hamstring Curls: 2 sets of 12 reps
  • Dumbbell Chest Press: 2 sets of 12 reps
  • Dumbbell Pullovers: 2 sets of 12 reps
  • Dumbbell Front Raises: 2 sets of 12 reps
  • Reverse Flyes: 2 sets of 12 reps

Stretching

  • Upward Stretch
  • Shoulder Stretch
  • Hug Yourself
  • Kneeling Forearm Stretch
  • Hamstring Stretch
  • Quadriceps Stretch
  • Calf Stretch
  • Spinal Twist

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