BLUE DEVIL WOMEN’S VOLLEYBALL

BLUE DEVIL WOMEN’S VOLLEYBALL

INTRODUCTION

BLUE DEVILS:Over the course of winter break, you will have the opportunity to improve your physical and mental

conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the

upcoming season. This time is vital in preparation to increase your strength, agility, speed, and power. DO NOT let all

of your hard work from the fall semester go to waste.

The following is a packet that includes your lifting and conditioning. The warm-up given should be done

prior to lifting. The nutrition program is given on the main page of the strength and conditioning site. There are

recovery weeks given every 4 weeks. These lifts are meant to allow the body to recover and prepare for the next training

cycle.

When you return in the spring we will be testing the following in the weight room: Block Jump, Approach

Jump. In addition, we will also be testing the 300 Yard Shuttle. I expect improvements on each test and nothing less,

NO EXCUSES. Push yourselves hard, good luck, and have a safe and fun break.

Contact me if you have any questions about the program or exercise variations.

Mike Piper, BS, CSCS, USAW-1

(608) 225-2750

piper.ccsu.edu

DYNAMIC WARM-UP & CORE/LOW BACK EXERCISES

BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION:COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROMCOLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWERBACK EXERCISE FROM COLUMN THREE.

DYNAMIC WARM-UPLOWER BODY DAY UPPER BODY DAY COMBO DAYRegular Jacks 2x10 Regular Jacks 2x10 Regular Jacks 2x10

Split Jacks 2x10 Split Jacks 2x10 Split Jacks 2x10Long Striders 2x10 Long Striders 2x10 Long Striders 2x10

Seal Jacks 2x10 Seal Jacks 2x10 Seal Jacks 2x10Leg Swings 2x10 each Push Ups 1x10 Leg Swings 2x10 each

Single Leg Hip Raise 1x10 each Bodyweight Squat 1x10

Bodyweight Squat 1x10 Push Ups 1x10

CORE EXERCISESCORE: 15-30 REPS PLANKS: :30-1:30

COLUMN ONE COLUMN TWO COLUMN THREEWeighted Toe Touches Weighted Russian Twists Kneeling Alt. Superman

Weighted Regular Crunch Weighted Diagonal Punch "Y" Superman123 (Count) Crunches 123 (Count) Crunches Dbl. Arm / Leg Superman

Knee Tuck Cross-Over Crunch SupermanV-Crunch Side Crunch Deadfish

Single Leg V-Crunch Rocky Twist CobrasBicycles Prisoner Twist Single Leg Hip Bridge

Wrist Curls Squirm Double Leg Hip BridgeFront Plank Side Plank Single Leg Hip Raise

Front Plank w/ Arm Reach Side Plank Hip Raise Double Leg Hip Raise

Front Plank w/ Leg Raise Side Plank Leg RaiseSingle Leg Hip Raise +

Flexion/Extension

Negetive Sit-Up Side Plank Roll UnderSingle Leg Hip Raise + Adduction/Abduction

V-Sit Hydrants

WINTER LIFTING PROGRAM

Blue Devil SportsVolleyball

Week 1December 26th

Order Exercise w/up w/up Work set Sets Core/stability work 5 minute circuit

1a Power Pull 5 - 55% 3 - 75% 6 - 85% 31b Standing Broad Jump 1 32 Front Squat 5 - 60% 12 - 70% 33 RDL 6 - 95 lbs 34 Forward Lunge 12 - bar 25 Bar Shrugs (see video on website) 10 - bar 2

December 28thOrder Exercise w/up w/up Work set Sets

Core/stability work 5 minute circuit 1 One Arm DB Push Press 5 - 55% 3 - 75% 6ea - 85% 3

2a Push Ups circuit until all total reps are completed.

25 2b Inverted Row 25 2c Incline Letters T-Y-A 8ea 3a DB Front Raise 12 - 10-17.5 lbs 23b Hammer Curls 12 - 10-20 lbs 2

December 30thOrder Exercise w/up w/up Work set Sets

Core Stability work 5 minute circuit 1a One Arm DB Clean 4 - 65% 5 - 77.5% 31b Tuck Jumps 5 32a Back Squat 4 - 65% 5 - 77.5% 32b One Arm DB Bench Press 4 - 65% 5 - 77.5% 33 Pull Up Holds :20 hold 3

4a Physio Ball Leg Curl 10 24b Side Lunge 10ea - bw 2


Week 2January 2nd

Exercise w/up w/up Work set SetsJump Shrug 5 - 57.5% 3 - 77.5% 5 - 87.5% 3Back Squat 5 - 65% 10 - 75% 3Good Morning 10 - bar 3Step Ups 10ea - 65 lbs 3Internal / External Rotation 10ea 3

January 4thExercise w/up w/up Work set Sets

Push Press 5 - 57.5% 3 - 77.5% 5 - 87.5% 3Bench Press 5 - 65% 10 - 75% 3One Arm DB Bent Row 10ea - 25-50 lbs 3Letters W 15 - 2.5 lbs 3Bar Shrugs (:10 hold at top) 10 - bar 2

January 6thExercise w/up w/up Work set Sets

Clean 4 - 65% 5 - 77.5% 3Front Squat 5 - 65% 5 - 77.5% 3DB Floor Press (bench weight) 5 - 65% 5 - 77.5% 3DB Pullover 10 - 15-30 lbs 3Snatch Grip RDL 10 - 65-85 lbs 2Split Squat 10ea - 65 lbs 2


Week 1January 9th

Order Exercise w/up w/up Work set Sets Core/stability work 5 minute circuit

1a Power Pull 4 - 55% 2 - 75% 4 - 90% 31b Standing Broad Jump 1 32 Front Squat 5 - 65% 8 - 80% 33 RDL 8 - 95 lbs 34 Forward Lunge 8ea - 65 lbs 35 Bar Shrugs (see video on website) 10 - bar 2

January 11thOrder Exercise w/up w/up Work set Sets

Core/stability work 5 minute circuit 1 One Arm DB Push Press 4 - 55% 2 - 75% 4 - 90% 32a Push Ups circuit until all total reps

are completed.

30 2b Inverted Row 30 2c Incline Letters T-Y-A 5ea 3a DB Front Raise 8 - 10-20 lbs 23b Hammer Curls 8 - 10-35 lbs 2

January 13thOrder Exercise w/up w/up Work set Sets

Core Stability work 5 minute circuit 1a One Arm DB Clean 5 - 65% 4 - 80% 31b Tuck Jumps 3 32a Back Squat 5 - 65% 4 - 82.5% 32b One Arm DB Bench Press 5 - 65% 4ea - 82.5% 33 Pull Up Holds :25 hold 34a Physio Ball Leg Curl 8 24b Side Lunge 8ea - bar 2

WINTER CONDITIONING

PROGRAM

DATEMONDAY WEDNESDAY FRIDAY

FARTLEK WORK AGILITY & PLYOMETRICS SHUTTLE WORK

12/26-12-30

NUMBER OF MINUTES: 12 *See agility/plyo sheet. Choose one NUMBER OF REPS: 2JOG: :30 different agility and jump rope workout ACTIVITY: 300 yard shuttle testSPRINT: :30 for each week. REST: 2:30 between reps GOAL TIME: < 1:05

01/2-01/6

NUMBER OF MINUTES: 14 *See agility/plyo sheet. Choose one NUMBER OF REPS: 6JOG: :30 different agility and jump rope workout ACTIVITY: 50 yard shuttlesSPRINT: :30 for each week. REST: :10 between reps

GOAL TIME: :10

01/9-01/13

NUMBER OF MINUTES: 16 *See agility/plyo sheet. Choose one NUMBER OF REPS: 4

JOG: :30 different agility and jump rope workout ACTIVITY: 100 yard shuttles

SPRINT: :30 for each week. REST: :20 between reps

GOAL TIME: :20

01/16

NUMBER OF MINUTES: 18 *See agility/plyo sheet. Choose one NUMBER OF REPS: 1JOG: :25 different agility and jump rope workout ACTIVITY: 300 yard shuttle testSPRINT: :30 for each week. REST: NA

WALK: :05 GOAL TIME: <1:05

WORKOUT 1: CIRCUIT WORKOUT 2: BW CIRCUIT WORKOUT 3: 3 CONE DRILL*SETS: 3 REST: 1:30 *MAX reps in :20, :10 rest inbetween exercises SETS: 10 EACH WAY REST: :20EXERCISE TIME Complete 4 SETS of the circuit CONES ARE SPACED 7.5 YARDS APART

Jump Rope: High Knees :30 REST: 1:30 between SETS Push Ups :30 EXERCISE TIME REST 1. Begin drill at cone 1Jump Rope: One Legged Jumps :30 Push Ups :20 :10 2. From cone 1, SPRINT to cone 2Long Striders :30 Blurpees :20 :10 3. From cone 2, SHUFFLE to cone 3Jump Rope: One Legged Jumps :30 BW Squat :20 :10 4. From cone 3, DROP STEP to cone 1Seal Jacks :30 Squat Jumps :20 :10

Jump Rope: Double Jumps :30 Push Ups :20 :10 1 •

Blurpees :30 Blurpees :20 :10

Jump Rope: Half Twisters :30 BW Squat :20 :10

Cross Over Jumping Jack :30 Blurpees :20 :10 2 • • 3

WORKOUT 4: 5-10-5 PRO AGILITY WORKOUT 5: STAR DRILL WORKOUT 6: ON VB COURTSETS: 20 REST: :15 SETS: 10 REST: :30 *Pyramid Sprints (down & back = 1): 1, 2, 3, 4, 3, 2, 1

BEGIN drill from the * EXERCISE REST1. Begin drill at cone 1 FOR CONES 1-3: Sprint to cone, backpedal to * 1 Full Court Sprint in :12 1:00

2. From cone 1, sprint to cone 2 ex. From *, sprint to cone 1, backpedal 2 Full Court Sprints in :24 1:152. Once at cone 2, sprint to cone 3 back to *. Repeat for cones 2 & 3. 3 Full Court Sprints in :36 1:00

4. Once at cone 3, sprint and FINSH through CONES 4 & 5: Shuffle to cone, shuffle back to * 4 Full Court Sprints in :48 :50cone 1 ex. From *, shuffle to cone 4, shuflle back to * 3 Full Court Sprints in :36 1:00

CONES 6-8: Backpedal to cone, sprint to * 2 Full Court Sprints in :24 1:15CONES are spaced 7 yards apart. ex. From *, backpedal to cone 6, sprint to * 1 Full Court Sprint in :12 1:00

CONES are spaced 7 yards apart from * start

• 2

1 • • 2 • 3

• 1

4 • * • 5

• 3 6 • • 7 • 8

WEDNESDAY AGILITY & PLYOMETRICS

WORKOUT 7: ON VB COURT WORKOUT 8: PLATE CIRCUIT WORKOUT 9: CONE DRILL

*Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 4, 4, 2, 2 COMPLETE SET AS FAST AS POSSIBLE!

EXERCISE REST *use a 25 lb. plate THROUGHOUT circuit *Below is the set-up for the cones. Repeat 10x through.

2 Full Court Sprints in :24 :25 Complete 3 SETS of the circuit SETS: 10 REST: 1:00 bet. SETS

2 Full Court Sprints in :24 :25 REST: 1:00 between SETS

4 Full Court Sprints in :48 :48 • 2 • 4

4 Full Court Sprints in :48 :48 EXERCISE REPS

4 Full Court Sprints in :48 3:00 Squat Jumps 10 • 3

4 Full Court Sprints in :48 3:00 Cycled Split Squat Jumps 10ea

2 Full Court Sprints in :24 1:30 Forward Lunge + Plate Twist 5ea • 1 • 5

2 Full Court Sprints in :24 1:30 Back Squat w/ Plate 30

Seated Punch 6 REP 1 REP 2WORKOUT 10: POOL (3) Back Squat + Plate Punch 30 1 to 2: Bear Crawl 1 to 2: Side Shuffle

1. PLYOMETRIC CIRCUIT x3 SETS Overhead Backward Lunge 5ea 2 to 3: Sprint 2 to 3: Sprint

EXERCISE TIME Side Lunge 8ea 3 to 4: Back Pedal 3 to 4: Crossover Run

Block Jumps :30 Rocky Twist 20 4 to 5: Bear Crawl 4 to 5: Side Shuffle

One Leg Later Jumps :30 One Leg RDL + Shoulder Press 10ea

One Leg Jumps :30 REP 3

Scissor Jump :30 1 to 2: Back Pedal

Lateral Jumps :30 2 to 3: Sprint

3 to 4: Back Pedal

2. TREADING WATER 4 to 5: Sprint

EXERCISE REST

3 x :30 treading water :30

5 x :45 treading water :15

3. CONTINUOUS LAPS: 5 min.

JUMP ROPE CIRCUIT 1 JUMP ROPE CIRCUIT 2 JUMP ROPE CIRCUIT 3

EXERCISE TIME EXERCISE TIME EXERCISE TIMEDouble Leg Jumps :30 Toe Taps :45 Single Leg Jumps 1:00Single Leg Jumps :30 Double Jumps :45 Single Leg Jumps 1:00Single Leg Jumps :30 Half Twister :45 Single Leg Jumps 1:00Double Jumps :30 Single Leg Jumps :45 Single Leg Jumps 1:00Lateral Jumps :30 Single Leg Jumps :45 Half Twisters 1:00

Half Twisters :30 Double Leg Jumps :45 Double Jump 1:00

ALTERNATIVE EXERCISE LIST

OLYMPIC LIFTS LOWER BODY LIFTS UPPER BODY LIFTSJump Shrug Trap Bar Deadlift Bench Press

DB Jump Shrug Sumo Deadlift DB Bench PressPower Pull Leg Press Incline Press

DB Power Pull Smith Machine Back Squat DB Incline PressClean Smith Machine Front Squat Shoulder Press

DB Clean DB Shoulder Press

One Arm DB Clean ONE LEG LOWER BODY LIFTS Push UpsSnatch Barbell or DB Step Ups Pull Ups

DB Snatch Barbell or DB Side Lunge Bent Over RowOne Arm DB Snatch DB Elevated Backward Lunge Negetive Pull Ups

Push Press Barbell or DB Forward Lunge DB Push Press DB Elevated Split Squat ONE ARM/BACK UPPER BODY LIFTS

One Arm DB Push Press One Leg Leg Press One Arm DB Bench PressClean + Push Press Barbell or DB Bulgarian Squat One Arm DB Incline Press

DB Clean + Push Press DB Crossover Step One Arm DB Shoulder Press Barbell or DB Lateral Step Up Inverted Row Seated Row

HAMSTRING / LOW BACK LIFTS Lat Pulldown RDL One Arm DB Row Glute Ham Raise One Arm Seated Row Physio Ball Leg Curl One Arm Lat Pulldown Good Morning Upright Row Negetive Glute Ham Raise Medicine Ball Hip Raise Leg Curl (Machine)

MAX SHEET

CLEAN SQUAT DEADLIFT PUSH PRESS BENCH DEADLIFT INCLINE B ROWSHOULDER

FLOOR

MAX CHART MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WS MAX WS MAX WS MAX WS

NAME 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0%

DeLacey, S 0 0 0 0 190 0 0 0 0 0 0 0 0 0 0 0 125 0 0 0 310 0 0 0 90 0 140 0 65 0 35 0

Gasser, D 145 0 0 0 215 0 0 0 170 0 0 0 130 0 0 0 125 0 0 0 295 0 0 0 90 0 130 0 65 0 35 0

Cochran, E 0 0 0 0 210 0 0 0 165 0 0 0 85 0 0 0 0 0 0 0 290 0 0 0 0 0 120 0 45 0 35 0

King, B 145 0 0 0 260 0 0 0 190 0 0 0 95 0 0 0 110 0 0 0 385 0 0 0 75 0 125 0 65 0 35 0

Rademacher, J 120 0 0 0 190 0 0 0 330 0 0 0 95 0 0 0 100 0 0 0 355 0 0 0 70 0 125 0 65 0 30 0

Ashley, A 100 0 0 0 175 0 0 0 135 0 0 0 75 0 0 0 90 0 0 0 395 0 0 0 65 0 140 0 65 0 25 0

Bielert, K 100 0 0 0 165 0 0 0 135 0 0 0 75 0 0 0 75 0 0 0 265 0 0 0 55 0 140 0 65 0 25 0

Waddill, J 0 0 0 175 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 65 0 15 0

Porter, A.R. 0 0 0 170 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 15 0

Schumacher, B 0 0 0 170 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 15 0

Le Maitre, E 0 0 0 210 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 15 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

100% 95% .92.5% 90% .87.5% 85% .82.5% 80% .77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM 9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM295 280.2 272.8 265 258 250 240 236 228 221 213 206 199 191 184 177 169 162 154 147290 275 268 261 253 246 239 232 224 217 210 203 195 188 181 174 166 159 152 145285 270 263 256 249 242 235 228 220 213 206 199 192 185 178 171 163 156 149 142280 266 259 252 245 238 231 224 217 210 203 196 189 182 175 168 161 154 147 140275 261 254 247 240 233 226 220 213 206 199 192 185 178 171 165 158 151 144 137270 265 249 243 236 229 222 216 209 202 195 189 182 175 168 162 155 148 141 135265 251 245 238 231 225 218 212 205 198 192 185 178 172 165 159 152 145 139 132260 247 240 234 227 221 214 208 201 195 188 182 175 169 162 156 149 143 136 130255 242 235 229 223 216 210 204 197 191 184 178 172 165 159 153 146 140 133 127250 237 231 225 218 212 206 200 193 187 181 175 168 162 156 150 143 137 131 125245 232 226 220 214 208 202 196 189 183 177 171 165 159 153 147 140 134 128 122240 228 222 216 210 204 198 192 186 180 174 168 162 156 150 144 138 132 126 120235 223 217 211 205 199 193 188 182 176 170 164 158 152 146 141 135 129 123 117230 218 212 207 201 195 189 184 178 172 166 161 155 149 143 138 132 126 120 115225 213 208 202 196 191 185 180 174 168 163 157 151 146 140 135 129 123 118 112220 209 203 195 192 187 181 176 170 165 159 154 148 143 137 132 126 121 115 110215 204 198 193 188 182 177 172 166 161 155 150 145 139 134 129 123 118 112 107210 199 194 189 183 178 173 168 162 157 152 147 141 136 131 126 120 115 110 105205 194 189 184 179 174 169 164 158 153 148 143 138 133 128 123 117 112 107 102200 190 185 180 175 170 165 160 155 150 145 140 135 130 125 120 115 110 105 100195 185 180 175 170 165 160 156 151 146 141 136 131 126 121 117 112 107 102 97190 180 175 171 166 161 156 152 147 142 137 133 128 124 118 114 109 104 99 95185 175 171 166 161 157 152 148 143 138 134 129 124 120 115 111 106 101 97 92180 171 166 162 157 153 148 144 139 135 130 126 121 117 112 108 103 99 94 90175 166 161 157 153 148 144 140 135 131 126 122 118 113 109 105 100 96 91 87170 161 157 153 148 144 140 136 131 127 123 119 114 110 106 102 97 93 89 85165 156 152 148 144 140 136 132 127 123 119 115 111 107 103 99 94 90 86 82160 152 148 144 140 136 132 128 124 120 116 112 108 104 100 96 92 88 84 80155 147 143 139 135 131 127 124 120 116 112 108 104 100 96 93 89 85 81 77150 142 138 135 131 127 123 120 116 112 108 105 101 97 93 90 86 82 78 75145 137 134 130 126 123 119 116 112 108 105 101 97 94 90 87 83 79 76 72140 133 129 126 122 119 115 112 108 105 101 98 94 91 87 84 80 77 73 70135 128 124 121 118 114 111 108 104 101 97 94 91 87 84 81 77 74 70 67130 123 120 117 113 110 107 104 100 97 94 91 87 84 81 78 74 71 68 65125 118 115 112 109 106 103 100 96 93 90 87 84 81 78 75 71 68 65 62120 114 111 108 105 102 99 96 93 90 87 84 81 78 75 72 69 66 63 60115 109 106 103 100 97 94 92 89 86 83 80 77 74 71 69 66 63 60 57110 104 101 99 96 93 90 88 85 82 79 77 74 71 68 66 63 60 57 55105 99 97 94 91 89 86 84 81 78 76 73 70 68 65 63 60 57 55 52100 95 92 90 87 85 82 80 77 75 72 70 67 65 62 60 57 55 52 50

100% 95% .92.5% 90% .87.5% 85% .82.5% 80% .77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%1RM 2RM 3RM 4RM 5RM 6RM 7RM 8RM 9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM95 90 87 85 83 80 78 76 73 71 66 68 64 61 59 57 54 52 49 4790 86 83 81 78 76 74 72 69 67 65 63 60 58 56 54 51 49 47 4585 81 78 76 74 72 70 68 65 63 61 59 57 55 53 51 48 46 44 4280 76 74 72 70 68 66 64 62 60 58 58 56 54 52 48 46 44 42 4075 71 69 67 65 63 61 60 58 56 54 52 50 48 46 45 43 41 39 3770 66 64 60 61 59 57 56 54 52 50 49 47 45 43 42 40 38 36 3565 61 60 58 56 55 53 52 50 48 47 45 43 42 40 39 37 35 34 3260 57 55 54 52 51 19 46 45 43 42 40 39 37 36 34 33 31 30 2955 52 50 49 48 46 45 44 42 41 39 38 37 35 34 33 31 30 28 2750 47 46 45 43 42 41 40 38 37 36 35 33 32 31 30 28 27 26 2545 42 41 40 39 38 37 36 34 33 32 31 30 29 28 27 24 23 22 2140 38 37 36 35 34 33 32 31 30 29 28 27 26 25 24 23 22 21 2035 33 32 31 30 29 28 27 26 25 24 23 22 21 20 19 18 17 16 1530 28 27 26 25 24 23 22 22 21 20 20 19 18 18 17 16 16 15 15

BODY WEIGHT CHART1/4 BW 1/3 BW 1/2 BW 2/3 BW 3/4 BW

100 25 33 50 67 75 110 28 36 55 73 83 120 30 40 60 79 90 130 33 43 65 86 98 140 35 46 70 92 105 150 38 50 75 99 113 160 40 53 80 106 120 170 43 56 85 112 128 180 45 59 90 119 135 190 48 63 95 125 143 200 50 66 100 132 150 210 53 69 105 139 158 220 55 73 110 145 165 230 58 76 115 152 173 240 60 79 120 158 180 250 63 83 125 165 188 260 65 86 130 172 195 270 68 89 135 178 203 280 70 92 140 185 210 290 73 96 145 191 218 300 75 99 150 198 225 310 78 102 155 205 233 320 80 106 160 211 240

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BLUE DEVIL WOMEN’S VOLLEYBALL