ASK JOE
Click here to Ask Joe about training.
If you send a question, it may appear on the website. Please do not submit a question if you do not
want it published. Only your first name will be used for privacy reasons.

GIRL POWER!!

Rachel_volleyball

One of the things that I am going to start incorporating into my blog posts are feature workouts on various athletes of different sports. Today I decided to feature two of our female volleyball players - Rachel Bello & Stephanie Roco. Rachel was a 4-year starter at the University of Rhode Island and is now preparing to play professionally overseas. Stephanie was a standout player at Immaculate Heart Academy HS and will be continuing her career at Iona College this fall.

Today's workout was a Repetition Upper Body workout for Rachel and Stephanie. This workout is somewhat "unique" compared to the basic template that many of our readers are used to seeing. I thought everyone would like to see some of the little tweaks and variations that we use with our athletes on a daily basis. It's important for people to see how much variety can be incorporated into our basic template. As trainers and coaches, we must constantly be thinking "outside the box". Here's what today's workout looks like on paper:

1. Hand-over-hand Rope Pull - 6 sets w/ the 75-foot tug-of-war rope

2A. Incline, Alternate DB bench (palms in) - 3x8 each arm
2B. Lat Pulldowns (pronated) - 3x12
 
3. "Shoulder Shocker" (front plate raises, DB lateral raises, DB clean & press) - 2x30
 
4A. Kettlebell Swings - 2x20
4B. Mini band pull-aparts - 2x12
 
5. Med Ball Ab Circuit (russian twists x 30sec., rotational sit-upsx10, toe touchesx20) - 3x thru circuit

Now here's what the workout looks like 'in action'...

 

Please post any questions or comments you have about this workout in the COMMENTS section below!

Joe D.

 

16 Comments

Feed

  1. Joseph makes this comment

    Tuesday, 11 August 2009

    Nice video with the girls!! I am always super impressed when I see ladies who are actually serious about lifting weights. I see too many ladies go about lifting half-assed at my local gym. Keep up the good work Joe.

  2. Sean makes this comment

    Saturday, 18 July 2009

    Nice video as usual. If you get a chance could you post a video of Brian Cushing during a Dynamic Lower Body day? I think it would be interesting to see what a first round draft pick does when not preparing for combine tests that have little carry over to football.

  3. Marc makes this comment

    Saturday, 18 July 2009

    Do you typically use max effort upper and lower, rep day and dynamic day with all your athletes? What is an athlete only has 2 days to train would you recommend doing max effort upper and lower only?

  4. Brad Leshinske makes this comment

    Thursday, 16 July 2009

    Great stuff as always. I have a lot of my vball girls do this type of stuff and man they love it. Especially the rc or shoulder variation they do. so important is the alternating db presses shoulder stability plus strength great stuff.

  5. Adam makes this comment

    Thursday, 16 July 2009

    Showed this video to my girlfriend. She is a former athlete and wondered whether you do anything special on lower body day, specifically for knee-related injury prevention. She also has long legs like these athletes and has had knee issues basically since she started competing. She also requests you profile a female athlete or two in STRONG 2. Thanks for a look into your gym!

  6. Matt makes this comment

    Tuesday, 14 July 2009

    Joe, I'm curious to see what the Max-Effort workout would look like for these 2 day a week athletes. No Max-Effort Upper Body work or is that in the Max-Effort Lower Body workout you mention? Look forward to the many more workouts you post (hopefully some basketball players)

  7. drew makes this comment

    Monday, 13 July 2009

    chill stuff. i really enjoyed this post. thnx :)

  8. Meade, Scranton PA makes this comment

    Monday, 13 July 2009

    Thanks Joe for commenting back.

  9. Mason Walters makes this comment

    Monday, 13 July 2009

    im 18, a hockey player, love the intensity and programs your running in your gym. gonna play in either the USHL or for a team that drafted me in NAHL next year and i love to work. got any more hockey specific exercises. towel shrugs, awesome!!! and tell Cush do work

  10. Joe D. makes this comment

    Monday, 13 July 2009

    Meade - If you're training at a "regular" gym, you can start with some high rep, single arm DB rows, chin-ups or inverted rows (aka, fat man pull-ups).

  11. Rich makes this comment

    Sunday, 12 July 2009

    Thanks for your comment about why you added the KB swings, which is a great program design tip.

  12. Mike makes this comment

    Sunday, 12 July 2009

    Joe, What workout do you do with Mark Popovic? I have been doing WS4SB and was wondering if you addedm or substituted exercises. Just wondering as I am heading to the college level this fall, looking if I can improve my workout at all. Thanks.

  13. meade makes this comment

    Friday, 10 July 2009

    Joe, What would be a good substitution exercise for the hand over hand rope pull for someone working out at a "regular commercial gym" with no rope? Thanks

  14. Joe D. makes this comment

    Friday, 10 July 2009

    MIKE - Yes, this would be a great workout for basketball athletes as well. TOMAS - The 2 athletes shown in the video can usually make it to the gym only twice a week...so I'll throw in a "lower body" movement in at the end of the upper body workout (usually sled dragging or KB Swings). On Lower Body Day, I'll usually throw in some extra upper back work at the end of that workout..

  15. mike makes this comment

    Friday, 10 July 2009

    Is this the same type of workout your would use with a basketball athlete

  16. tomas makes this comment

    Friday, 10 July 2009

    The shoulder shocker was a cool variation! Why do they juse kettlebell swings on upper body day? Not that I have any problems witht that:) Just wondering?

Add Comment

Copyright 2008
Site by Yellow House Design