Coaching Volleyball Magazine October / November 2015 - Page 30

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GETTING FIT

“Fit-to-a-T” 7-T System of Program Design
Starter Library
Ken Kontor

P

erformance Conditioning Volleyball is
celebrating our 20th year of working
with the American Volleyball Coaches
Association. We are truly grateful for this
long-standing relationship and are happy to
continue providing the very best in volleyball-specific educational information on the
conditioning of the athlete. To celebrate this
event, we are providing each AVCA member
a free starter library to help you in developing
your conditioning program.
How the Starter Library Works
We have selected and organized past
Performance Conditioning Volleyball articles to help you design your own volleyball-specific strength and conditioning program using the “Fit to a T” 7-T System of
Program Design.
The Starter Library contains detailed
explanations of each T to reference when
you’re designing your program.
What is “Fit-to-a-T”?
No two conditioning programs are alike.
If something “fits to a T” then it’s perfect
for your purpose and no one else. This is
why we came up with our 7-T system of
program design.
Let’s go over one of the most important
things to consider – T2 (Time).
Realize that time is your master in planning a conditioning program. How much
time should you spend on each Pillar in
conditioning?
1. Strength
2. Jump/Hitting Power
3. SFQA (speed/footwork/quickness/
agility/mobility)
4. Volleyball-Specific Recovery/Endurance
More importantly, how these all fit in
with your practice and competition schedule becomes critical. The only way to accomplish this is to establish conditioning priorities. You cannot do everything
all at once. A priority in conditioning is

developing one or two Pillars of conditioning, such as strength, at a time. Incorporate
the other Pillars as you set your priorities,
but only from the standpoint maintaining
their performance levels. This “maintenance” is specific to the “season” you are in.
This evolves traditional periodization into
priority periodization. Now let’s see how
this fi