See discussions, stats, and author profiles for this publication at: https://www.researchgate.

net/publication/270569001

Weightlifting to Improve Volleyball Performance

Article  in  Strength and conditioning journal · April 2013

DOI: 10.1519/SSC.0b013e3182889f47

CITATIONS READS
13 6,286

All content following this page was uploaded by Patrick Holmberg on 16 November 2017.

The user has requested enhancement of the downloaded file.

Weightlifting to Improve
Volleyball Performance
Patrick M. Holmberg, MS, CSCS, USAW
Athletics Department, California Lutheran University, Thousand Oaks, California

ABSTRACT maximum performance and reduce that nothing is more critical to athletic
the chance for injury. success than the capacity to display a
VOLLEYBALL IS AN EXPLOSIVE
The application of specificity and over- high rate of force development (22,52).
SPORT IN WHICH A SUCCESSFUL
load is required to best improve sport As in most sports, developing a volley-
PERFORMANCE IS LARGELY ball player’s power output is considered
DETERMINED BY THE CAPACITY performance. Specificity refers to the
training regimen, namely, does it mimic an essential component to a successful
TO DEMONSTRATE REPEATED performance (35).
BOUTS OF MAXIMAL OR NEAR- the movements that are most important
to performance. Overload refers to the Weightlifting, often referred to as Olym-
MAXIMAL POWER. GIVEN THE
manipulation of the training stimulus pic-style lifting, is one of the most
RELATIVELY HIGH LEVELS OF
(weight, speed, and duration), so as to accepted methods to enhance power
FORCE BEING GENERATED AND
enable a greater than normal effort (35). output among athletes. Because the
ABSORBED, THE RISK FOR INJURY
Although some would contend that ex- exercises involve rapid acceleration
EXISTS WHEN PLAYING. THIS ercises cannot replicate sport move- against resistance throughout the move-
ARTICLE FOCUSES ON WEIGHT- ments, it is commonly accepted that ment, power outputs are quite high
LIFTING AS THE PRIMARY MEANS exercises selected based on their simi- (35,36,40,66). Indeed, the snatch and
WITH WHICH TO ADDRESS THOSE larity to sport movements, particularly clean and jerk afford the highest power
ATTRIBUTES THAT UNDERLIE PER- in the strength/power training program outputs recorded in sport (23,25) (Fig-
FORMANCE AND REDUCE THE of athletes, are beneficial (36). ures 1–6). Given the intent to move
CHANCE FOR INJURY. the load as quickly as possible, weightlift-
Looking closer, specificity might not
refer to a particular exercise but instead ing exercises stimulate greater motor unit
to the outcome of the exercise. Put synchronization and therefore improve
INTRODUCTION another way, specificity refers to the the ability to generate power (30,36,60).
olleyball is an explosive sport in The high levels of force development as

V
objective of the exercise and its poten-
which the objective is to pass tial benefit to sport performance, that is, well as improved muscle action speed
a ball over a net in such a way the exercise produces an outcome that associated with weightlifting can en-
that the opponent is unable to success- likely enhances performance in a given hance performance in sports that require
fully return the ball back over the net. sport, task, or context (57). Under this explosive dynamic movements, includ-
Rallies, which commonly include pow- perspective, exercises that facilitate ing volleyball (23,25,33,35,36,48,60).
erful actions such as spiking, blocking, increases in power output, which in turn
diving, and serving, are followed by develop the abilities to jump, accelerate, WEIGHTLIFTING AND IMPROVING
relatively long recovery periods dive, and change direction quickly, might SPORT SKILLS
(12,22,35,52). The average work to rest be most critical to a high-level perfor- Vertical jumping is integral to the sport
ratio is 1:2.4 (7 seconds of work to 16 mance in volleyball (22,35,48,50,52). of volleyball (50). Skills that involve
seconds of rest) (52). A successful per- jumping, including the jump set along
with the jump serve, blocking, and
formance is largely determined by the PERFORMANCE spiking, are generally dependent on
capacity to demonstrate repeated bouts CONSIDERATIONS
the development of vertical power
of maximal or near-maximal power Strength is defined as the maximal (35,50). Although these skills are fun-
(22,35). Because individuals generate amount of force a muscle or muscle damental to the sport, the spike is the
and absorb relatively high levels of force group can produce in a specified
when playing, the risk for injury exists movement pattern and velocity (4). KEY WORDS:
(35). Meeting these demands requires Alternatively, power is the ability to volleyball; weightlifting; maximal
a well-designed training program that exert as much force as possible in a lim- power; vertical jump; injury prevention
addresses those attributes that lead to ited amount of time (20). It is argued

Copyright ! National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-scj.com 79
Weightlifting to Improve Volleyball Performance

Figure 3. Clean (first pull): side. Figure 5. Clean: side.

Figure 1. Snatch: side.

mimics the requirement to push aggres- maximal force. Ground reaction forces
action that generates most of the points sively against the ground when per- in the snatch were also comparable to
during a game. A successful spike typ- forming a vertical jump (13,17,36,47). that of the countermovement jump.
ically depends on the height of contact, Indeed, the kinetics and kinematics of
ball direction, and ball speed (52). The the second pull and the drive phase of
ability to jump and reach the ball at its the jerk display comparable acceleration WEIGHTLIFTING VERSUS
highest point is commonly reliant on patterns to the vertical jump (38,40). POWERLIFTING
vertical jump performance (52). Thus, The sports of weightlifting and power-
Of importance, studies have indicated
considerable training time should be lifting are commonly confused
that weightlifting exercises can
allocated to improve this component (36,40,51). Although the exercises along
improve vertical jump performance
of performance (35). with the performance attributes are dif-
(11,13,14,32,61). Stone et al. (61), for
Studies have demonstrated a correla- example, found that weightlifting exer- ferent, the goal is similar, namely, to
tion between weightlifting and sport cises improved vertical jump results. amass the most weight lifted. Power-
movements, particularly the vertical Similar results were observed by Carlock lifters perform 3 exercises: deadlift, back
jump (11,13,34,59–61). Vertical jump et al. (13), who reported a strong rela- squat, and bench press. Given the rela-
performance is largely dependent on tionship between weightlifting perfor- tively high loads and the biomechanics
the force produced at the hip, knee, mance and a countermovement jump. of the movements, maximum force pro-
and ankle joints (34,35). In accord, When comparing the hang power duction at slow velocities is typically
the musculature involved when per- snatch with the noncountermovement observed after the initiation of power-
forming weightlifting exercises is the jump, Canavan et al. (11) observed sim- lifting exercises (26). In contrast, weight-
extensors of the hip and knee along ilarities in maximal power, relative lifting exercises require maximum force
with the plantar flexors of the ankle power, maximal force, and time to
(11,27,38). Forceful extension of these
joints, particularly in the second pull,

Figure 2. Snatch: behind. Figure 4. Clean (second pull): side view. Figure 6. Split jerk: side.

80 VOLUME 35 | NUMBER 2 | APRIL 2013

production at high velocities across with powerlifters when performing individuals’ body weight or a relatively
a load spectrum (15,21). a parallel squat at any percentage of in- light implement. As noted, power is the
In a review of studies examining power dividuals’ 1RM. Taken together, the re- product of force and velocity (56,63).
outputs among male lifters, Garhammer sults indicate that weightlifters Thus, the load might not be adequate
(26) noted that approximately 12 W/kg produced significantly greater peak to improve maximal power, particularly
of body weight is produced in the back velocities, power outputs, and jump the force component of the equation.
squat compared with 52 W/kg during heights than powerlifters (40,43,64). Notwithstanding the load, the success-
the second pull of the snatch and clean. ful completion of weightlifting exercises
This article also noted a decrease in is velocity dependent (66). Therefore, it
COMPARING WEIGHTLIFTING
is logical to assume that training at high
power output in both weightlifting and WITH ALTERNATIVE METHODS OF
IMPROVING POWER FOR power outputs will facilitate increases in
powerlifting exercises as the weight
VOLLEYBALL PERFORMANCE maximal power (26).
increased (26). However, the effect
was more pronounced in the powerlift- A training program that combines high Loaded jump exercises have been
ing exercises because of the increased force and high velocity training to shown to increase the ability to develop
time it takes to complete the exercises. enhance power is reasonable. Address- force rapidly (7,70). In comparison to
In powerlifting exercises, for example, a ing the 2 components separately can plyometric exercises, these movements
1 repetition maximum (1RM) lift can improve power (37). However, there can increase the slope of the early por-
decrease power output by as much as 2 are disagreements regarding the opti- tion of the force-time curve (47). Similar
times in comparison to a 90% effort (26). mal loading parameters, movement to plyometric movements, the exercises
velocities, power outputs, rest intervals, do not require individuals to decelerate
To illustrate the differences in power and exercises used to develop maximal the load. Loaded jump exercises, such
output between weightlifting and power- power (6,29,40,41,58,70). In contrast, as barbell countermovement jump squats,
lifting, O’Shea (51) compared the values several studies have found that the abil- are typically performed with 30–60% of
for world record lifts made by 2 former ity to generate maximum power is individuals’ 1RM (38). Relatively lighter
world champions. While executing improved with high force, high veloc- loads, for example, might enhance the
a 405-kg deadlift, Doyle Kenady pro- ity training (as occurs in weightlifting) velocity component of the force-veloc-
duced 5.57 W/kg of body weight. In (11,13,32,61). ity equation in accordance with plyo-
comparison, Alex Pisarenko generated metric exercises (38,47). Conversely,
Granted, weightlifting is not the only
21.64 W/kg of body weight during relatively heavier loads, which can cause
training means with which to enhance
a 265-kg clean. The deadlift, which injury to the lower leg, knee, back, and
power output. Plyometric movements,
traveled 0.40 m off the floor, took neck because of the high impact at land-
such as jumping, hopping, and bound-
approximately 2 seconds to complete ing, will primarily improve force pro-
ing along with loaded jump exercises,
compared with 0.90 seconds for the duction (38,44). In comparison, the
can be effective (4,20). Combined
clean. The observations suggest that methods, including combination train- outcome of the snatch and clean is
powerlifting might be a misnomer ing, compound training, complex train- largely dependent on movement speed,
and that if the objective of training is ing, and contrast training, can also be particularly in the second pull, regard-
to increase total body power output, useful (40). According to Hoffman less of the load (10,49,66).
then weightlifting exercises are war- et al. (37), training programs that com- Combined training methods typi-
ranted (36,51,66). bine high force and high velocity train- cally use powerlifting and power
A study by McBride et al. (43) com- ing are more effective than training exercises, such as plyometric and
pared differences in power output as programs that emphasize high force loaded jump movements, during the
assessed through weighted jumping or high velocity training. However, same session or training cycle to
among elite weightlifters and power- combined methods may have limita- develop power (40). Combination train-
lifters. Jumps from a 908 knee angle tions compared with weightlifting. ing, for example, commonly involves
were performed at 0, 20, and 40 kg According to Hori et al. (38), plyomet- performing plyometric exercises before
and at 30, 60, and 90% of their 1RM ric exercises can improve reactive squatting movements. In accordance,
squat. Notwithstanding the load, results strength, that is, the ability to quickly compound training uses powerlifting
showed that weightlifters generated the transition from an eccentric to a con- and power exercises on different days
higher power outputs. Peak power in centric muscle action by using the to allow for recovery. Both methods
the unloaded vertical jump was also sig- stretch-shortening cycle. Because the have been found to improve power in
nificantly higher among weightlifters exercises typically do not require indi- the short term in novice athletes with
compared with powerlifters. The find- viduals to decelerate the load, the char- lower levels of strength (16,71).
ings were supported by Stone (60) who acteristics are similar to weightlifting Research examining the long-term
observed significantly higher power (38). However, plyometric exercises effects on power in experienced individ-
outputs among weightlifters compared are typically performed with the uals is lacking (16,40,71).

Strength and Conditioning Journal | www.nsca-scj.com 81

Weightlifting to Improve Volleyball Performance

In comparison, complex training involves

(Weight/reps)sets

added or manipulated to develop identified individual deficiencies. The recommended sets and reps can be varied depending on players’ physical preparedness. Core exercises may include
Training loads should be below maximum effort and based on the ongoing evaluation of technique. Weightlifting variations can be included to improve technical skill. Exercises can be
performing an exercise such as the back
squat with loads approaching individuals’

(HS/1 + 1)X
1RM followed by a plyometric exercise

(HS/1)X

(HS/1)X
(16). Commonly confused with complex

(X/6)3
training, contrast training involves alter-

—
nating powerlifting exercises with power
movements from set to set (40). Complex

Front squat (Figure 7)

Clean and split jerk
and contrast training have been shown to

Friday (PM)

strengthening
improve power in experienced individu-
als (6,16,47,71). However, in each case,

Rotator cuff
there is a need to examine the long-term
effects on maximal power as well as to

Snatch

Core
identify optimal rest intervals between
exercises (6,58).

(Weight/reps)sets
Notwithstanding individuals’ level of
weightlifting experience, research sup-
ports the use of high force high velocity
training for the long-term development

(X/3)3

High hang snatch (X/2)3

(X/2)3

High hang snatch (X/3)3

of power (11,13,32,61,67). Noteworthy,

—
Tricoli et al. (67) compared training
programs that used weightlifting exer-
Wednesday (PM)

cises with those that used powerlifting

Split jerk (from

and plyometric movements (contrast
Training block 1: 3 weeks

(Figure 7)
Front squat

training). Although the contrast train-

rack)
ing method group outperformed their

pull
Core
counterparts in the 1RM half-squat
Table 1

test, the weightlifting group, which

a variety of movements that target abdominal, oblique, gluteus, and low back musculature.
(Weight/reps)sets

improved significantly in all 3 areas,

scored higher in the countermovement
vertical jump and 10-m sprint tests (67).
Power clean and power (X/2 + 1)3
(X/2)3

(X/6)3

(X/6)3

BENEFITS OF WEIGHTLIFTING FOR

VOLLEYBALL
Besides the development of power,
benefits of weightlifting include positive
Tuesday (AM)

strengthening
Glute-ham raise

changes in fiber adaptation, aerobic and

Power snatch

anaerobic metabolism, balance, flexibil-

Rotator cuff

ity, kinesthetic awareness, and lean

body mass (36,67). Although genetic
jerk

Core

factors contribute primarily to fiber-type

characteristics, the extreme power pro-
(Weight/reps)sets

duction of weightlifting can provide a

HS 5 heavy single; Reps 5 repetitions.

distinct physical stimulus (21). Because

weightlifters typically spend a consider-
(X/1 + 1)3

able amount of time using loads upward

(X/3)3

(X/3)3

(X/5)3

of 80% of their 1RM, particularly during

—

pulling movements, the conversion and

hypertrophy of muscle fiber types is
High hang clean

common (21,66). A shift from type IIx

Monday (PM)

Clean and split

to type IIa fibers, along with increases in

(Figure 7)

(Figure 8)
Front squat

Back squat

the cross-sectional area of type IIa

fibers, has been observed among indi-
pull
jerk

Core

viduals who participated in a weightlift-

ing program. The outcome is typically

82 VOLUME 35 | NUMBER 2 | APRIL 2013

 than untrained individuals (65). Fur- weightlifting exercises have been shown
thermore, weightlifters demonstrate to stimulate bone remodeling and
lower blood lactate and ratings of per- enhance bone tensile strength, they
ceived exertion at the same intensity of might be useful to the prevention of
exercise. lower extremity injuries, particularly
Additional benefits, including improve- among players who frequently generate
ments in balance, flexibility, and kines- and absorb high levels of force when
thetic awareness as well as increases in jumping and landing (15,35,62).
lean body mass from weightlifting train- Along with the knee, ankle, and back,
ing, have been observed (18,21,67). injuries to the shoulder are the most
According to Fry et al. (21), increases prevalent in volleyball (1,3,69). Ferretti
Figure 7. Front squat: front.
in lean muscle mass and decreases in et al. (19) estimated that 15–20% of
body fat enable individuals to produce high-level volleyball players experience
an increase in the muscles’ capacity to more force while remaining at the same shoulder pain during their careers. As
produce force. weight. Taken together, these outcomes a consequence of overuse, injuries to
Because weightlifting involves brief can have a positive effect on volleyball the shoulder can be common, particu-
high-intensity efforts, it mimics the performance. larly among front line players (1–
energy demands in volleyball. Similar 3,5,19,42). Kugler et al. (42) estimated
INJURY PREVENTION
to weightlifting, the source of energy that a highly skilled volleyball player
Volleyball players are frequently react- attacks about 40,000 times a year. As
substrates for volleyball is primarily
ing, starting, stopping, changing direc- such, he or she might be at a higher risk
the phosphagen system (15,35,54). It
tion, and jumping in response to
has been argued that the intensity and for developing conditions such as shoul-
situational factors. As such, the capacity
duration of training activities, along der impingement, bicipital tendinitis,
to absorb and rapidly generate force
with the length of recovery periods, irritation of the rotator cuff muscles,
throughout the lower extremity joints
should be manipulated so that the fast and subscapular neuropathy (19). Ac-
is crucial to performance and the pre-
glycolytic system followed by oxidative cording to Ferretti et al. (19), shoulder
vention of injury. Arguments suggest
metabolism can restore high-energy injuries in volleyball can result in atro-
that weightlifting, if taught and super-
phosphates (35,54). phy as well as a loss of strength that can
vised by a qualified instructor, likely
Repeated bouts of high-intensity exer- frequently diminish players’
reduces the chance for injury (36,38,53).
cise, without sufficient recovery time, performance.
Several studies observed that ankle,
can lead to increased blood lactate lev- In their study, Muscular Imbalances and
knee, and back injuries were the most
els, which in turn can inhibit maximal Shoulder Pain in Volleyball Attackers, Ku-
common among volleyball players
power output (35,36,54). Notwith- gler et al. (42) observed a significant
(1,3,5,69). Augustsson et al. (3) observed
standing time-outs and player substitu- difference in muscular and joint capsu-
overuse injuries to be as common as
tions, the average break between points lar patterns at the dominant shoulder
acute injuries in volleyball. Overuse
is 16 seconds (52). Thus, the capacity compared with the nondominant
injuries to the knee were the most fre-
to recover in a relatively short period is shoulder. The scapula of the dominant
quently reported (1,3,5,69). According
paramount to the sport of volleyball. shoulder, for example, was significantly
to Vaneckova et al. (68), knee injuries
Of interest, trained weightlifters are depressed and lateralized, suggesting
because of overuse might be success-
able to perform more mechanical work a lengthening of the trapezius and
fully treated with resistance training.
and reach greater blood lactate levels rhomboid muscles. These differences
The authors posited that acute knee
and ankle injuries could be prevented were more pronounced in players with
with training that developed balance, shoulder pain than in players without
coordination, and kinesthetic aware- shoulder pain. The authors stated that
ness. Given the relatively high forces this imbalance can lead to a disturbance
acting on the knees, ankles, and lower of the gliding and rolling motion of the
back in volleyball, weightlifting pro- humeral head during overhead move-
grams that improve neuromuscular ments, thereby causing pain (42).
coordination as well as strengthen the In addition to improving the spiking
connective tissues of the lower extremi- and serving technique of attackers,
ties and enhance spinal stability can min- players can improve the muscular
imize the likelihood of injury (55). function of the shoulder joint and
Increases in bone density from weight- therefore reduce the chance for injury
Figure 8. Back squat: behind. lifting have been observed (15). Because by strengthening the muscles that

Strength and Conditioning Journal | www.nsca-scj.com 83

Weightlifting to Improve Volleyball Performance

stabilize the scapula, including the

(Weight/reps)sets

With an increase in volume, training loads should be similar to that used in the previous training block. The ongoing evaluation of individual’s technical deficiencies should guide the use of
rhomboid major, rhomboid minor,

weightlifting variations. The recommended sets and reps can be varied depending on players’ physical preparedness. Core exercises may include a variety of movements that target
upper and lower trapezius, and latissi-
mus dorsi (42). The likelihood of

(X/1 + 1)5
shoulder injuries among players who
(X/1)4

(X/1)4

(X/6)3
are not experiencing pain might

—
be minimized by performing weightlift-
ing exercises that include overhead

Front squat (Figure 7)

Clean and split jerk movements, which strengthen the
Friday (PM)

strengthening
scapular retractors as well as the rota-
tor cuff and deltoid muscles (36).

Rotator cuff
The first pull of weightlifting exercises
Snatch

requires individuals to lift the barbell

Core
from a static position off the ground
to above the knees (15). Because the
(Weight/reps)sets

angle of the torso relative to the ground

is more horizontal than vertical, the
spinal extensors, scapular retractors,
and shoulder extensors are involved
(X/3)5

High hang snatch (X/2)4

(X/1)4

(X/3)4

(9). In this position, the spinal exten-

—

sors produce shearing forces, which,

along with the compressional forces
Wednesday (PM)

generated, increase spinal stability

Split jerk (from

(15,45). During the initial pull, the

(Figure 7)
Training block 2: 3 weeks

Front squat

Snatch pull

scapular retractors and shoulder exten-

rack)

sors keep the barbell close to the body,

Core

thereby strengthening these muscles

Table 2

(15). Using this technique, individuals

(Weight/reps)sets

can apply large forces (9). Thus, pulling

from the ground can improve the abil-
ity to rapidly generate high forces from
Power clean and power (X/1 + 1)5

the onset of muscle activation, which is

(X/3)4

(X/4)4

(X/6)3

related to the initial defensive position

—

as well as help to prevent shoulder and

lower back injuries (15).
Tuesday (AM)

PROGRAM DESIGN
strengthening
Glute-ham raise

Essentially, there are 5 variables to

Power snatch

Rotator cuff

abdominal, oblique, gluteus, and low back musculature.

consider when designing a resistance

training workout: exercises, loads, rep-
jerk

Core

etitions (reps), sets, and rest periods

(38). Manipulating these variables to
develop those characteristics that
(Weight/reps)sets

underlie performance is critical. In vol-

leyball, a successful performance is
(X/1 + 1)5

largely determined by the capacity to

(X/3)3

(X/3)4

(X/5)5

demonstrate repeated bouts of maximal

or near-maximal power (22,35). Thus,
—

the use of weightlifting exercises with

Reps 5 repetitions.
High hang clean

relatively large loads is reasonable

Monday (PM)

Clean and split

(36,66).
(Figure 7)

(Figure 8)
Front squat

Back squat

Although the majority of time spent

training should involve the snatch
pull
jerk

Core

and clean and jerk, the benefits of

weightlifting might be best attained

84 VOLUME 35 | NUMBER 2 | APRIL 2013

 by strategically using a variety of

(Wt/reps)sets

With a decrease in volume, training loads can be increased based on the ongoing evaluation of technique. The recommended sets and reps can be varied depending on players’ physical
weightlifting exercises (15,36).

(HS/1 + 1)X
Depending on the needs of the player,

(HS/1)X

(X/6)3
variations can be used to develop cer-
tain physical qualities required to

—
improve technique in the snatch and

Clean and split jerk

clean and jerk as well as to enhance

strengthening
desired performance capabilities.
Friday (PM)

Because the second pull mimics the

Rotator cuff
requirement to push aggressively
against the ground when performing
Snatch

Core
a vertical jump, a greater emphasis

—
might be placed on developing a proper
(Weight/reps)sets

pull to improve volleyball performance

(13,36,39,47). However, when prescrib-
ing pulling movements, coaches should

preparedness. Core exercises may include a variety of movements that target abdominal, oblique, gluteus, and low back musculature.
(X/2 + 1)3

be aware of the factors that can affect

(X/2)4

(X/3)3

Front squat (Figure 7) (X/2)4

power output, such as the applied force

—

pattern, bar movement velocity, range

of motion of the involved joints, and
the power output of the movement
Wednesday (PM)

High hang snatch

Power clean and

related to the intended outcome of

the exercise, all of which might be
power jerk
Snatch pull
Training block 3: 3 weeks

changed depending on the weight of

the barbell (28).
Core

Depending on the load prescribed for

Table 3

each set, variations of weightlifting ex-

(Weight/reps)sets

ercises can also be used to vary inten-

sity for the purpose of recovery or
(X/2 + 1)4

unloading. The snatch and clean, if

performed in their entirety (with squat
(X/2)4

Weighted glute-ham raise (X/6)3

(X/6)3

catches), can allow for greater loading,

—

whereas power-style variants that typ-

ically use lighter loads can be used to
improve technique, to avoid stagna-
High hang clean and
Tuesday (AM)

tion, and to help avoid overtraining

strengthening

symptoms caused by movement pat-

Power snatch

power jerk

tern monotony (28,36,40).

Rotator cuff

To improve performance, experienced

players should use loads that maximize
Core

power output (40). Given the inverse

relationship between force and veloc-
HS 5 heavy single; Reps 5 repetitions.
(Weight/reps)sets

ity, the use of relatively heavy loads will

elicit high force outputs at low veloci-
(X/1 + 1)5

ties and vice versa (56,63). Garhammer

(24) reported that as the weight of the
High hang clean (X/2)4

(X/3)5

barbell increases the height to which it

—

is lifted, maximal vertical bar velocity,

peak applied vertical force, and power
Clean and split
Monday (PM)

output decrease. To counteract these

(Figure 8)
Back squat

effects, studies have suggested loading

75–80% of players’ 1RM during weight-
pull
jerk

Core

lifting exercises to maximize power out-

—

put (31,46,66).

Strength and Conditioning Journal | www.nsca-scj.com 85

Weightlifting to Improve Volleyball Performance

Although research (31,46,66) indicates

(Weight/reps)sets

Training loads can be increased based on the ongoing evaluation of technique. The recommended sets and reps can be varied depending on players’ physical preparedness. Core exercises
that power outputs during weightlifting
exercises are maximized at 75–80% of

(HS/1 + 1)X
individuals’ 1RM, loading parameters

Front squat (Figure 7) (HS/1)/X

(HS/1)X
are commonly determined by individual

(X/6)3
needs. For those players who are not yet

—
familiar with weightlifting exercises, the
focus should be on learning proper

Clean and split jerk

technique using loads that can be lifted

strengthening
Friday (PM)
safely (38). Once technically proficient,

Rotator cuff
training loads might be assigned based
on individual weaknesses. For example,

Snatch
players who need to be faster might

—
emphasize low-intensity lifts (70–85%),

(Weight/reps)sets
whereas players who need to improve
strength might emphasize high-inten-

(X/2 + 1)3
sity lifts (85% and above) (28).

(X/2)4

(X/2)4
Because power output is considered an
essential component of volleyball per-

—
formance, and given power output is
largely the result of efficient neuromus-
Wednesday (PM)

High hang snatch

cular processes, the quality of repeti-

Power clean and

Training block 4: 3 weeks

tions should not be negatively

may include a variety of movements that target abdominal, oblique, gluteus, and low back musculature.
power jerk
Snatch pull

impacted by fatigue. Thus, repetitions

will typically be between 1 and 3 reps
Table 4

with rest intervals of at least 3 minutes Core

—
(8,38,40,66). Volume (the total weight
(Weight/reps)sets

lifted, i.e., sets multiplied by repetitions)

should also be reduced in favor of inten-
sity (the number of lifts completed at or
near an experienced player’s 1RM), so
(X/3)5

(X/2)5

(X/1)3

(X/4)4

(X/6)3

that fatigue can be effectively managed

while power output is maintained or
improved.
Weighted glute-ham
Split jerk (from rack)
Tuesday (AM)

The 12-week program shown in Tables

strengthening

1–4 used 4 weightlifting sessions per

Power snatch

Power clean

Rotator cuff

week and was developed based on

the concepts put forward. Each phase
raise

of training is sequential and progressive

and intended to foster a high level of
HS 5 heavy single; Reps 5 repetitions.
(Weight/reps)sets

performance. It should be noted that

the intensities used in the exercises is
temporal. That is, it is determined by
(X/1 + 1)5

the training conditions of the session

High hang clean (X/2)3

(X/2)4

(28). The author concedes that this

—

approach might leave the coach to

select the appropriate means by which
Clean and split
Monday (PM)

to determine the 100% weight. How-

(Figure 8)
Back squat

ever, adjustments during the course of

training are common. In this way, pro-
pull
jerk

Core

gramming might be more frequently

—

a reactive endeavor (28).

86 VOLUME 35 | NUMBER 2 | APRIL 2013

CONCLUSIONS power output during the jump squats in 20. Fleck SJ and Kramer WJ. Advanced
Volleyball is an explosive sport in power trained athletes. J Strength Cond training strategies. In: Designing
Res 15: 92–97, 2001. Resistance Training Programs (3rd ed).
which a successful performance is
Fleck SJ and Kramer WJ, eds.
largely determined by the capacity 8. Baker D and Newton RU. Methods to
Champaign, IL: Human Kinetics, 2004.
to demonstrate repeated bouts of max- increase the effectiveness of maximal
pp. 209–239.
power training for the upper body. Strength
imal or near-maximal power (22,35).
Cond J 27: 24–32, 2005. 21. Fry AC, Shilling BK, Staron RS,
Given the relatively high levels of force Hagerman FC, Hikida RS, and Thrush JT.
being generated and absorbed, the risk 9. Baumann W, Gross V, Quade K,
Muscle fiber characteristics and
Galbierz P, and Schwirtz A. The snatch
for injury exists when playing (35). Ar- performance correlates of male Olympic-
technique of world class weightlifters at the
guments posit that weightlifting exer- style weightlifters. J Strength Cond Res
1985 world championships. Int J Sport
cises can help to address those Biomech 4: 68–89, 1988.
17: 746–754, 2003.
attributes that underlie performance 22. Gadeken SB. Off-season strength, power,
10. Bobbert MF, Gerritsen KGM, Litjens MCA,
and reduce the chance for injury and plyometric training for Kansas State
and Van Soest AJ. Why is the
(18,21,35,36,67). Volleyball. Strength Cond J 21: 49–55, 1999.
countermovement jump height greater than
Conflicts of Interest and Source of Funding: squat jump height? Med Sci Sports Exerc 23. Garhammer JJ. Power production by
Olympic weightlifters. Med Sci Sports
The author reports no conflicts of interest 28: 1402–1412, 1996.
Exerc 12: 54–60, 1980.
and no source of funding. 11. Canavan PK, Garrett GE, and
Armstrong LE. Kinematic and kinetic 24. Garhammer JJ. Weight lifting and training.
relationships between an Olympic-style lift In: Biomechanics of Sport. Vaughan CL,
ed. Boca Raton, FL: CRC Publishers,
Patrick M. and the vertical jump. J Strength Cond Res
1989. pp. 169–211.
Holmberg is the 10: 127–130, 1996.
25. Garhammer JJ. A comparison of maximal
Assistant Direc- 12. Cardoso MA, Gonzales-Badillo JJ, and
power outputs between elite male and
tor of Athletics Kukla DA. In-season resistance training for
female weightlifters in competition. Int J
for Performance professional male volleyball players.
Sport Biomech 7: 3–11, 1991.
at California Strength Cond J 28: 16–27, 2006.
26. Garhammer JJ. A review of power output
Lutheran 13. Carlock JM, Smith SL, Hartman MJ,
studies of Olympic and powerlifting:
University. Morris RT, Ciroslan DA, Pierce KC,
Methodology, performance prediction, and
Newton RU, Harman EA, Sands WA, and
evaluation tests. J Strength Cond Res 7:
Stone MH. The relationship between
76–89, 1993.
REFERENCES vertical jump power estimates and
1. Aagaard H and Jorgensen U. Injuries in elite weightlifting ability: A field test approach. 27. Garhammer JJ and Gregor R. Propulsion
volleyball. Scan J Med Sci Sports 6: 228– J Strength Cond Res 18: 534–539, 2004. forces as a function of intensity for
232, 1996. weightlifting and vertical jump. J Appl Sport
14. Channell BT and Barfield JP. Effect of
Sci Res 6: 129–134, 1992.
2. Aagaard H, Scavenius M, and Jorgensen U. Olympic and traditional resistance training
An epidemiological analysis of the injury on vertical jump improvement in high 28. Garhammer JJ and Takano B. Training for
pattern in indoor and in beach volleyball. Int school boys. J Strength Cond Res 22: weightlifting. In: Strength and Power in
J Sports Med 18: 217–221, 1997. 1522–1527, 2008. Sport. Komi PV, ed. Oxford, United
Kingdom: Blackwell, 2003. pp. 502–515.
3. Augustsson SR, Augustsson J, Thome R, 15. Chui L and Shilling BK. A primer on
and Svantesson U. Injuries and preventive weightlifting: From sport to sports training. 29. Gullich A and Schmidtbleicher D. MVC-
actions in elite Swedish volleyball. Scand induced short-term potentiation of
Strength Cond J 26: 10–12, 2005.
J Med Sci Sports 16: 433–440, 2006. explosive force. New Stud Athl 11: 67–81,
16. Duthrie GM, Young WB, and Aitken DA. 1996.
4. Baechle TR, Earle RW, and Wathen D.
The acute effects of heavy loads on jump
Resistance training. In: Essentials of 30. Haff GG and Potteiger JA. A brief review:
squat performance: An evaluation of the
Strength and Conditioning (3rd ed). Explosive exercise and sports performance.
complex and contrast methods of power
Baechle TR and Earle RW, eds. Strength Cond J 23: 13–20, 2001.
development. J Strength Cond Res 16:
Champaign, IL: Human Kinetics, 2008. pp.
530–538, 2002. 31. Haff GG, Stone M, O’Bryant HS,
381–412.
Harman E, Dian C, Johnson R, and
17. Enoka RM. The pull in Olympic weightlifting.
5. Bahr R and Bahr IA. Incidence of acute Han KH. Force-time dependent
volleyball injuries: A prospective cohort Med Sci Sport 11: 131–137, 1979.
characteristics of dynamic and isometric
study of injury mechanisms and risk factors. 18. Fahey TD, Akka L, and Rolph R. Body muscle actions. J Strength Cond Res 11:
Scand J Med Sci Sports 7: 166–171, composition and VO2 max of exceptional 269–272, 1997.
1997. weight-trained athletes. J Appl Physiol 39:
32. Häkkinen K, Komi PV, and Kauhanen H.
6. Baker D. Acute effect of alternating heavy 559–561, 1975.
Electromyographic and force production
and light resistances on power output 19. Ferretti A, De Carli A, and Fontana M. Injury characteristics of leg extensor muscles of
during upper-body complex power training. to the suprascapular nerve at the elite weightlifters during isometric,
J Strength Cond Res 17: 493–497, 2003. spinoglenoid notch: The natural history of concentric, and various stretch-shortening
7. Baker D, Nance S, and Moore M. The load infraspinatus atrophy in volleyball players. cycle exercises. Int J Sports Med 7: 144–
that maximizes the average mechanical Am J Sports Med 26: 759–763, 1998. 151, 1986.

Strength and Conditioning Journal | www.nsca-scj.com 87

Weightlifting to Improve Volleyball Performance

33. Harris GR, Stone MH, O’Bryant HS, 47. Newton RU and Kramer WJ. Developing and Olympic weightlifting performance.
Proulx CM, and Johnson RL. Short-term explosive muscular power: Implications for J Sports Med Phys Fitness 20: 99–102,
performance effects of high power, high a mixed methods training strategy. 1980.
force, or combined weight-training methods. Strength Cond J 16: 20–31, 1994.
J Strength Cond Res 14: 14–20, 2000. 62. Stone MH, Fry AC, Ritchie M, Stoessel-
48. Newton RU, Kramer WJ, and Häkkinen K.
Row L, and Marsit JL. Injury potential and
34. Hedrick A. The vertical jump: A review of Effects of ballistic training on preseason
safety aspects of weightlifting movements.
literature and a team case study. Strength preparation of elite volleyball players. Med
Cond J 18: 7–12, 1996. Strength Cond J 16: 15–21, 1994.
Sci Sports Exerc 31: 323–330, 1999.
35. Hedrick A. Training for high level 63. Stone MH, Moir G, Glaister M, and
49. Newton RU, Murphy AJ, Humphries BJ,
performance in women’s collegiate Wilson GJ, Kramer WJ, and Häkkinen K. Sanders R. How much strength is
volleyball: Part I training requirements. Influence of load and stretch shortening necessary? Phys Ther Sport 3: 88–96,
Strength Cond J 29: 50–53, 2007. cycle on the kinematics, kinetics, and 2002.
36. Hedrick A and Wada H. Weightlifting muscle activation that occurs during 64. Stone MH, O’Bryant HS, McCoy L,
movements: Do the benefits outweigh the explosive upper-body movements. Eur
Coglianese R, Lehmkuhl M, and Shilling B.
risks. Strength Cond J 30: 26–34, 2008. Appl Physiol 75: 333–342, 1997.
Power and maximum strength relationships
37. Hoffman JR, Cooper J, Wendell M, and 50. Newton RU, Rogers RA, Volek JS,
during performance of dynamic and static
Kang J. Comparison of Olympic vs. Häkkinen K, and Kramer WJ. Four weeks of
weighed jumps. J Strength Cond Res 17:
traditional powerlifting training programs in optimal ballistic resistance training at the
140–147, 2003.
football players. J Strength Cond Res 18: end of season attenuates declining jump
129–135, 2004. performance of women volleyball players. 65. Stone MH, Pierce K, Godsen R,
J Strength Cond Res 20: 955–961, 2006. Wilson GD, Blessing D, Rozenek R, and
38. Hori N, Newton RU, Nosaka K, and
Stone MH. Weightlifting exercises 51. O’Shea P. Toward an understanding of Chromiak J. Heart rate and lactate levels
enhance athletic performance that requires power. Strength Cond J 21: 34–35, 1999. during weight training in trained and
high-load speed strength. Strength Cond J 52. Palao JM and Valdez D. Testing protocol untrained men. Physician Sports Med 15:
27: 50–55, 2005. for monitoring spike and serve speed in 97–101, 1987.
39. Hydock D. The weightlifting pull in power volleyball. Strength Cond J 31: 47–51, 66. Stone MH, Pierce KC, Sands WA,
development. Strength Cond J 23: 32–37, 2009. and Stone ME. Weightlifting: A brief
2001. 53. Piper T and Erdmann LD. A combined overview. Strength Cond J 28: 50–66,
40. Janz J, Dietz C, and Malone M. Training weightlifting/powerlifting program. 2006.
explosiveness: Weightlifting and beyond. Strength Cond J 16: 20–31, 1994.
67. Tricoli V, Lamas L, Carnevale R, and
Strength Cond J 30: 14–22, 2008. 54. Plisk SS. Anaerobic metabolic
Ugrinowitsch C. Short-term effects on
41. Kawamori N and Haff GG. The optimal conditioning: A brief review of theory,
lower-body functional power development:
training load for the development of strategy and practical application. J Appl
muscular power. J Strength Cond Res 18: Sport Sci Res 5: 22–34, 1991. Weightlifting vs. vertical jump training
675–708, 2005. programs. J Strength Cond Res 19: 433–
55. Schafle MD. Common injuries in volleyball:
437, 2005.
42. Kugler A, Kruger-Franke M, Reininger S, Treatment, prevention, and rehabilitation.
Trouillier HH, and Rosemeyer B. Muscular J Sports Med 16: 126–129, 1993. 68. Vaneckova M, Ost’adal M, Seidl Z,
imbalance and shoulder pain in volleyball Podskubka A, Obenberger J, Vitak I, and
56. Siff MC. Biomathematical relationships
attackers. Br J Sports Med 30: 256–259, Danes J. Jumper’s knee: Diagnosis,
between strength and body mass. S Afr J
1996.
Res Sport Phys Educ 11: 81–92, 1988. surgical treatment, and return to high level
43. McBride JM, Triplett-McBride T, Davie A, performance within three months. Eur J
57. Siff MC. Functional training revisited.
and Newton RU. A comparison of strength Sports Traumatol Relat Res 23: 179–182,
Strength Cond J 24: 42–46, 2002.
and power characteristics between
2001.
powerlifters, Olympic lifters, and sprinters. 58. Smilios I, Pilianidis T, Sotiropoulos K,
J Strength Cond Res 13: 58–66, 1999. Antonakis M, and Tokmakidis SP. Short- 69. Verhagen E, Van der Beek A, Bouter L,
term effects of selected exercise and load Bahr R, and Van Mechelen W. A one
44. McEvoy KP and Newton RU. Baseball
in contrast training on vertical jump season prospective cohort study of
throwing speed and base running speed:
performance. J Strength Cond Res 19: volleyball injuries. Br J Sports Med 38:
The effects of ballistic resistance training.
135–139, 2005.
J Strength Cond Res 12: 216–221, 1998. 477–481, 2004.
59. Stone MH. Physical and physiological
45. McGill SM, Hughson RL, and Parks K. 70. Wilson GI, Newton RU, Murphy AJ, and
preparation for weightlifting. In: USWF
Changes in lumbar lordosis modify the role Humphries BJ. The optimal training load for
Safety Manual. Chandler J and Stone M,
of the extensor muscles. Clin Biomech 15: the development of dynamic athletic
eds. Colorado Springs, CO: USA
777–780, 2000.
Weightlifting, 1991. pp. 70–101. performance. Med Sci Sports Exerc 25:
46. Moore CA, Fry AC, Melton AJ, Weiss LW, 1279–1286, 1993.
60. Stone MH. NSCA position stance literature
and Rosato FD. Power and Velocity
review “explosive exercise”. Strength Cond 71. Young WB, Jenner A, and Griffiths K.
Production for Different Relative Intensities
for the Hang Power Clean Exercise. J 15: 7–15, 1993. Acute enhancement of power performance
Indianapolis, IA: NSCA National 61. Stone MH, Byrd R, Tew J, and Wood M. form heavy load squats. J Strength Cond
Conference, 2003. Relationship between anaerobic power Res 12: 82–84, 1998.

88 VOLUME 35 | NUMBER 2 | APRIL 2013

View publication stats