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« on: April 03, 2010, 01:09:06 pm »
here's the whole progression:
The description of the experimental program
Prior to the realization of the experimental program, the volleyball players trained for
three weeks using a preliminary period training program, including a total of five training
sessions a week for a duration of 90 to 120 minutes. The basic aim during this period was
to increase the basic abilities for aerobic capacities, endurance and strength. During the
preliminary period, within a seven-day micro-cycle, three training sessions were used for
the development of endurance, and two for gym workouts. The initial measuring took
place following the completion of this phase of the preliminary period. The final meas-
uring took place three days after the completion of the experimental program.
After a three-week preliminary period, the experimental group, as part of the second
part of the preliminary period, trained using a plyometric training model for a period of
six weeks, which included the use of a plyometric training method for the development of
explosive leg strength. A total of 15 training sessions took place. The number of training
sessions per week was as follows: 2-2-3-2-3-3.
The set of models for the development of explosive leg strength consisted of five ex-
ercises which were realized during the first part of the training session, following a 30
min warm-up.
Week 1 (08.01. - 14.01.2007), training sessions 1 and 2, 70% load
The hurdle jump 2 series, 6 hurdles, 50 cm in height
The depth jump 2 series, 10 reps; height of the box: 60 cm
The box jump sideways 2 series; height of the box: 30 cm; 30 sec.
Lunge jumps 2 series, 9 reps
Vertical jumps 2 series, 8 reps
Week 2 (15.01. - 21.01.2007), training sessions 3 and 4, 80% load
The hurdle jump 3 series, 6 hurdles, height of the hurdle: 50 cm
The depth jump 3 series, 10 reps; height of the box: 70 cm
The box jump sideways 3 series; height of the box: 30 cm; 30 sec.
Lunge jumps 3 series, 10 reps
Vertical jumps 3 series, 9 reps
Week 3 (22.01. - 28.01.2007), training sessions 5, 6 and 7, 90% load
The hurdle jump 4 series, 6 hurdles, height of the hurdle: 60 cm
The depth jump 3 series, 10 reps; height of the box: 80 cm
The box jump sideways 3 series; height of the box: 30 cm; 60 sec.
Lunge jumps 3 series, 12 reps
Vertical jumps 3 series, 11 reps
Week 4 (29.01. - 04.02.2007), training sessions 8 and 9, 80% load
The hurdle jump 3 series, 6 hurdles, height of the hurdle: 50 cm
The depth jump 3 series, 10 reps; height of the box: 70 cm
The box jump sideways 3 series; height of the box: 30 cm; 60 sec.
Lunge jumps 3 series, 10 reps
Vertical jumps 3 series, 9 reps
Week 5 (05.02. - 11.02.2007), training sessions 10, 11 and 12, 90% load
The hurdle jump 3 series, 6 hurdles, height of the hurdle: 60 cm
The depth jump 3 series, 10 reps; height of the box: 80 cm
The box jump sideways 3 series; height of the box: 30 cm; 90 sec.
Lunge jumps 3 series, 11 reps
Vertical jumps 3 series, 11 reps
Week 6 (12.02. - 18.02.2007), training sessions 13, 14 and 15, 100% load
The hurdle jump 4 series, 6 hurdles, height of the hurdle: 60 cm
The depth jump 3 series, 10 reps; height of the box: 90 cm
The box jump sideways 3 series; height of the box: 30 cm; 90 sec.
Lunge jumps 3 series, 13 reps
Vertical jumps 3 series, 12 reps
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