Coaching Volleyball Magazine October / November 2015 - Page 30

You can subscribe to Performance Conditioning Volleyball through the AVCA member page at 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