Volleyball Training Program
it is great for a buildup to a major event like this. A team that has been training like this for 6 weeks would have a much better chance than others, because not only are the players fitter and more agile, they are a team and have been playing and strategising together, giving them a much greater chance than a team who know nothing about each other, with this training under their belt I am rating the chance of success very highly for this squad.
Yours truly,
Dean Maynard
Appendix 1
Training Program
Week One & Two
Monday: Morning – 30min run on the beach (60% effort)
Afternoon- Aerobic circuit
Tuesday: Morning- 6 * 800m runs (3min recovery)
Afternoon- Skill session (1 hour or longer), Skills circuit test (week 2 only)
Wednesday: REST DAY
Thursday: Morning- 3 * 15min fartlek running (5 mins recovery)
Afternoon- Power circuit (in gym), Beep test (week 2 only)
Friday: Morning- Plyometric circuit
Afternoon- Skill session (1 hour or longer)
Saturday: Game day
Sunday: REST DAY
Week Three & Four
Monday: Morning- 30min run on the beach (70% effort)
Afternoon-Skill session (1 Ѕ hours or longer)
Tuesday: Morning- Plyometric circuit
Afternoon- Aerobic circuit, Beep test (week 4 only)
Wednesday: REST DAY
Thursday: Morning- 4 * 15min fartlek running (5 mins recovery)
Afternoon- Skill session (1 Ѕ hours or longer), Skills circuit test (week 4 only)
Friday: Morning- 7 * 800m runs (3mins recovery)
Afternoon- Power circuit (in gym)
Saturday: Game day
Sunday: REST DAY
Week Five
Monday: Morning – 30min run on the beach (75% effort)
Afternoon- Aerobic circuit
Tuesday: Morning- 8 * 800m runs (4min recovery)
Afternoon- Skill session (2 hours or longer)
Wednesday: REST DAY
Thursday: Morning- 5 * 15min fartlek running (6 mins recovery)
Afternoon- Power circuit (in gym)
Friday: Morning- Plyometric circuit
Afternoon- Skill session (2 hours or longer)
Saturday: Game day
Sunday: Team Bonding (go out with girls squad)
Week Six
Monday: Morning- 30min run on the beach (60% effort)
Afternoon-Skill and tactics session (2 hours or longer)
Tuesday: Morning- Plyometric circuit
Afternoon- Aerobic circuit, Beep test
Wednesday: REST DAY
Thursday: Morning- 2 * 15min fartlek running (10 mins recovery)
Afternoon- Skill and tactics session (2 hours or longer), Skill circuit test
Friday: Morning- 5 * 800m runs (5mins recovery)
Afternoon- Team bonding (tactics and leisure)
Saturday: Game day
Sunday: Team Bonding (BBQ on beach)