Weight Room Workout... & NCAA Finals!!
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Jay Van Vark
Dec 12, 2009, 6:20:54 PM12/12/09
to rbhsgvbal...@googlegroups.com
If you get ESPNU - channel 605 on mine... All the regional finals are on today/tonight and Thur night is the national semifinals... Sat is the Finals...! Tune in and see some great volleyball...
Different topic... Just some thoughts about the weight room and how you can get the most out of it... A good motivated workout in the weight room, even just once a week, combined with the other stuff we are doing will do wonders for you by next fall... Increase in vertical jump and speed..! However, the motivating and tracking of what you should be doing in the weight room is very individual, so YOU need to take the effort to track things and push yourself... Below is a list of the lifts I would suggest you do when you get in the weight room. We are going to do our one (at least) of our weekly workouts in the weight room.
BTW -- some guidelines... Do things at your own pace and respectful of others around you. Clean up after yourself, plates, locks etc. Leave the room better than you found it. Shorten your rest cycles. Lift with a partner and similar weights so you aren't changes the weights a lot for each cycle...
List of lifts I would suggest:
Dead lift
Clean lift
Calf raise, machine
Squat, explosive with bar
Leg press
Lat pull
Leg curl
Dumbbell Tricep lift
Dumbbell Arm raise front/side
I walked some of you through a clean or power clean lift... Here is a good video with a great explanation of the technique.
http://www.youtube.com/watch?v=JW9oUB9VLpI
Please don't hesitate to ask for help on any of the exercises and make sure that someone is spotting you on the Clean and Squat with the bar weights...
This week - We are doing workouts on Monday and Tuesday - let's plan on the weight room on Monday, I think it might still be wet - I will find a space for us on Tue... -- Andrea is going to run another one either Thur or Fri... Sync with her to coordinate that one... I will be running workouts over break as well, just haven't firmed up a schedule yet... Let me know if you are around etc..
Jay Van Vark
'Guiding Positive Change in High-Tech Companies'
voice (858) 229-3102
efax (801) 659-7952
http://www.vanvark.net
Different topic... Just some thoughts about the weight room and how you can get the most out of it... A good motivated workout in the weight room, even just once a week, combined with the other stuff we are doing will do wonders for you by next fall... Increase in vertical jump and speed..! However, the motivating and tracking of what you should be doing in the weight room is very individual, so YOU need to take the effort to track things and push yourself... Below is a list of the lifts I would suggest you do when you get in the weight room. We are going to do our one (at least) of our weekly workouts in the weight room.
BTW -- some guidelines... Do things at your own pace and respectful of others around you. Clean up after yourself, plates, locks etc. Leave the room better than you found it. Shorten your rest cycles. Lift with a partner and similar weights so you aren't changes the weights a lot for each cycle...
List of lifts I would suggest:
Dead lift
Clean lift
Calf raise, machine
Squat, explosive with bar
Leg press
Lat pull
Leg curl
Dumbbell Tricep lift
Dumbbell Arm raise front/side
I walked some of you through a clean or power clean lift... Here is a good video with a great explanation of the technique.
http://www.youtube.com/watch?v=JW9oUB9VLpI
Please don't hesitate to ask for help on any of the exercises and make sure that someone is spotting you on the Clean and Squat with the bar weights...
This week - We are doing workouts on Monday and Tuesday - let's plan on the weight room on Monday, I think it might still be wet - I will find a space for us on Tue... -- Andrea is going to run another one either Thur or Fri... Sync with her to coordinate that one... I will be running workouts over break as well, just haven't firmed up a schedule yet... Let me know if you are around etc..
Jay Van Vark
'Guiding Positive Change in High-Tech Companies'
voice (858) 229-3102
efax (801) 659-7952
http://www.vanvark.net
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