PUSH Fitness & Rehabiliation
Welcome !! PUSH-as-Rx ®™ is leading the field with laser focus supporting our youth sport programs. The PUSH-as-Rx ®™ System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team. Immediately, we adjust our methods for our athletes in order to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times. Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx ®™ offers specialized extreme performance enhancements to our athletes no matter the age.

Volleyball is a dynamic game that requires players to be fast on their feet. Players have to be able to quickly shift into various position/s, make quick movements in any direction quickly and reach the ball. Volleyball strength workouts focus on power development and maintaining safe positions when exploding through the plays. Many players include resistance training exercises in their training programs to maximize power and set a solid foundation.

Volleyball Strength Workout

Volleyball Strength Workout

A well-rounded volleyball workout will help players strengthen and maintain optimal body health.

Good Mornings

  • This exercise is ideal for gluteal strength, hamstring strength, and improving vertical jumps.
  • It is recommended to do three sets of 10 reps.

Single-Leg Roman Dead Lift to Overhead Press

  • This volleyball workout works the hamstrings and glutes.
  • Helps improve balance and increases jump strength.
  • It is recommended to do three sets of 10 reps.

Lunge With a Twist

  • This volleyball strength workout builds up the legs and stabilizes the ankles to reduce the risk of injury.
  • It also helps with single-leg jumps.
  • It is recommended to do three sets of 16 reps, 8 left – 8 right.

Dumbbell Snatch

  • The dumbbell snatch helps with jumping mechanics’ power development and improves explosiveness.
  • It is recommended to do three sets of 8 reps.

Bicep Curl to Overhead Press

  • This exercise helps prevent shoulder injuries.
  • Attackers develop secondary muscles that strengthen spiking.
  • It is recommended to do three sets of 8 reps.

Medicine Ball Throw Down

  • Another recommended resistance training exercise that can be done is medicine ball throwdowns.
  • The object is to throw a medicine ball down forcefully; the ball bounces, catch and repeat.
  • It is recommended to do two-four sets of 6-10 reps.

Band Reverse Lunge to Overhead Press

  • A recommended exercise that can be done with a resistance band.
  • The exercise does not require a lot of space, so it can be done almost anywhere.
  • It is recommended to do two-three sets of  10-15 reps.

It is recommended to consult a professional trainer that can create a diverse fitness program to make exercising/training/working out much more enjoyable.


Body Composition


How Aerobic and Resistance Training Interact

The body adjusts differently to various types of exercise. Aerobic and resistance training each tells the body to adapt in different ways. Both are important for healthy body composition, and when done in combination, it is known as concurrent training. Aerobic is best for losing fat, resistance training builds muscle that keeps the body functioning throughout the day. However, molecular mechanisms involved in aerobic and resistance adaptations can interfere with each other if not appropriately planned. Two steps to minimize any possible interference and maximize aerobic/resistance benefits:

Nutrition

  • Adequate protein intake is vital for muscular adaptation from resistance training.
  • It stimulates muscle protein synthesis after concurrent training.
  • After workout sessions, consume at least 25g of high-quality protein to achieve strength and hypertrophy improvements.

Recovery

  • When doing both aerobic and resistance training on the same day, maximize recovery time between the sessions.
  • Strength and aerobic fitness gains are low when the two are separated by 6 hours or less.
  • Twenty-four hours between sessions is the recommended time, especially if the priority is on endurance.
References

Camera, Donny M et al. “Protein ingestion increases myofibrillar protein synthesis after concurrent exercise.” Medicine and science in sports and exercise vol. 47,1 (2015): 82-91. doi:10.1249/MSS.0000000000000390

Cools, Ann M et al. “Prevention of shoulder injuries in overhead athletes: a science-based approach.” Brazilian journal of physical therapy vol. 19,5 (2015): 331-9. doi:10.1590/bjpt-rbf.2014.0109

Pereira, Ana et al. “Training strategy of explosive strength in young female volleyball players.” Medicina (Kaunas, Lithuania) vol. 51,2 (2015): 126-31. doi:10.1016/j.medici.2015.03.004

Ramirez-Campillo, Rodrigo et al. “Effects of Plyometric Jump Training on Vertical Jump Height of Volleyball Players: A Systematic Review with Meta-Analysis of Randomized-Controlled Trial.” Journal of sports science & medicine vol. 19,3 489-499. 13 Aug. 2020

Seminati, Elena, and Alberto Enrico Minetti. “Overuse in volleyball training/practice: A review on the shoulder and spine-related injuries.” European journal of sports science vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090

Silva, Ana Filipa et al. “The Effect of Plyometric Training in Volleyball Players: A Systematic Review.” International journal of environmental research and public health vol. 16,16 2960. 17 Aug. 2019, doi:10.3390/ijerph16162960

Villareal, Dennis T et al. “Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults.” The New England journal of medicine vol. 376,20 (2017): 1943-1955. doi:10.1056/NEJMoa1616338

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The information herein on "Volleyball Strength Workout" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

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Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*