Question

Workout for a 21 year old volleyball player for muscular strength and RM% should be used?

Answer 1

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

Lift with 0 - 30% of 1 RM, (1 RM=the maximum weight you can lift).

This means the weight you'll be using should be 0-30% of the amount you can lift with one repetition.

So you'll be just learning the techniques first - with no weights at all - and when you have the proper techniques, you'll be gradually increasing the loads up to 30%