Adarq.org

So i was wondering if assuming i train 3 times a week with my team (volleyball) there is any space for strenght improvements. Of course witout losing inches in my vert
Maybe goin for max once a week?
Any experience?

yes it is very possible to gain strength in season.. it all depends on how intense the practices are though.. 3 days a week practice doesn't sound like much, so it is entirely doable to gain strength.

how long are the practices?

what becomes very important in this scenario, is diet and peri/post workout nutrition.. ie, getting in protein shakes DURING practices and following practices/lifting/training.. you're going to want to have some sort of carb/protein mix (gatorade/protein mix) DURING practices, if they are over 1 hour, that'll help re-energize you and reduce stress hormone response etc..

as for when to lift, that all depends... i'd personally want to lift on the same day of practices, as long as they aren't over 2 hours.. i'd prefer to do my practice in session A, re-energize with post workout shake/meals, then perform my lifting at night.. that would allow me to recover better on the off days, where i could just do some technique/form work, glute/bodyweight upper work etc.. i wouldn't want to "lift on off days" so that you're doing practice,lift,practice,lift,practice,lift, that would personally make me too stale.. i'd rather practice + lift, light training or rest, repeat.. I have no problem lifting maximally after 1 hour dunk session, 1.5 hour basketball sessions, etc, no one should have that problem, if they do, they aren't in shape, so they should address that issue.

so ya give us some more info on what your practices are like etc..

your options:


option A:

day 1: session A = practice, session B = lower body
day 2: light work/technique work/upper body

repeat





option B:

day 1: session A = practice, session B = full body strength
day 2: light work/technique work or recovery




i'd go with option B... on day 2 you could get some drills in, finish off with some glute work, some pullups/pushups maybe, and call it a day.. otherwise you could just completely rest and recover more for the next intense training day.. recovery is important.

peace man

Take a look at this too:

http://www.higher-faster-sports.com/inseasontraining.html

I always avoided increasing my leg strength during basketball season because I foolishly thought that it would be detrimental.
Last season was the first time I tried it, and I had some of the best gains of my life. I went from not even being able to dunk off two feet to being able to dunk a 2 handed tomahawk (ball cocked behind neck and touched it) about 3 months later.

Try it out for a few weeks and see how it goes.

I always avoided increasing my leg strength during basketball season because I foolishly thought that it would be detrimental.
Last season was the first time I tried it, and I had some of the best gains of my life. I went from not even being able to dunk off two feet to being able to dunk a 2 handed tomahawk (ball cocked behind neck and touched it) about 3 months later.

Try it out for a few weeks and see how it goes.

how many times a week did you squated during that period? Did you take any suplements?
i was thinking on a mix of egg/whey protein, during workouts like adarq said, and small doses (4 5 grams) of creatine

Interesting. I wonder how would your one-leg jump react to you losing some fat, if you have any to dispose of quickly and without muscle loss in the first place.