Is this a good summer program to make rep volleyball next fall?

Question

Sunday-Rest

Monday

morning-Stairs

evening-

50 Crunches

20 Squats

20 Arms EW

10 Chin-Ups

Skipping (_00)

20 Flutter Kicks

Tuesday

morning-Elliptical

evening-50 Bicycles

20 Squats

20 Arms EW

10 Chin-Ups

Wall Sits (5x30s)

20 Scissor Kicks

Wednesday - Gymnastics class in evening

Thursday

morning- run

evening-

50 Crunches

20 Squats

20 Arms EW

10 Chin-Ups

Skipping (_00)

20 Flutter Kicks

Friday

morning-stairs

evening-

50 Bicycles

20 Squats

20 Arms EW

10 Chin-Ups

Wall Sits (5timesx30seconds)

20 Scissor Kicks

Saturday

morning- run

evening-

15 Push-Ups EW

20 Lunges EL

50 Shoots

20 V-Ups and 20 V-ups bent legged

80 Calve Raises

Answer 1

That sounds great! But don't forget to PLAY volleyball. :D

It's the only way to truly get better. Personally I'd ditch a couple workouts on Saturdays and find doubles/triples weekend tournaments to play in. For real! I know tons of people that workout and are in superb shape but will get schooled on a court by an overweight, no vertical leap having, can't bench press a broom stick chump. Only because he goes out and plays while you're in the gym.

My 2¢

Answer 2

That's a really good workout, just make sure you don't over do it with the Skipping(I saw the (_00) ) and the Calve Raises (80). But I definitely think you hae a great exercise program going. Good Luck!!

Answer 3

You seem pretty dedicated to come up with this, and to be willing to do it. I have a few suggestions though.

First of all, your workout looks like it is geared more towards general conditioning than it is towards volleyball conditioning. You are doing basic cardio and strength training.

For volleyball though, you want to train for speed and power. Ok, here is how I rank importance:

1. Legs

2. Core

3. Arms

For legs and jumping ability you want to do more lunges, wall sits, and squats than you have right now. Also, SPRINTS are very good. It would be more effective for you to train cardio and speed with sprints instead of cardio alone with elliptical and bicycle. (those will not train you for speed which is crucial to this sport)

Also I would say do 50 single leg calve raises with each leg at least a few times during the week.

Lastly, remember this:

Doing too much distance running can hurt your vertical jump and your agility. It trains slow twitch muscles fibers, but for volleyball you want fast twitch muscles fibers.

If you do sprints regularly you will not have to worry about endurance in games, and it will make you faster.