Ready or not here I come!

Not me!

The SEASON..

There is a theme going on here and that is the 'season is almosthere' panic button!

In the last week we have received several phone calls and emails requesting training before the season starts which for many, possibly you as well is only a few weeks away.

Are you Ready?

Have you been slacking?

If you have been training hard and are ready to kick butt in a few weeks congrats!

If you have been enjoying the summer just a little too much....I am here to help...try to anyway :)

Obviously, my DVD will help you tremendously, but if you don't have it and are WAYYYY behind, below is a Super Set to do that will help your endurance and power. If you really want to crank it up and see quick results, well you know what will help you ;) Training for Volleyball


Remember to go at your own pace and if you haven't done so, consult a physician before starting any exercise program.


Good Luck!


PS - Look what this college coach has to say :)

"Playing volleyball competitively for 14 years I've been throughmany different training regimens. Now as a graduate assistant coachfor Wilkes University, I recently had the opportunity toparticipate in Barry's volleyball training circuits with a few ofmy players. For the first time, I walked away from a trainingsession feeling like I cou ldn't wait to do more. I am very excitedfor our season to start where we will apply Barry's philosophy. Iknow we will see great results in all of the players and I plan tobe doing the workouts with them."
Nikki HahnAssistant Coach - Womens VolleyballWilkes University
_______________________________________________________

Super set


#1 Single leg Squats..

hands on hips....shoulders back...knee and toe in alignment..squat in a controlled movement, stop just before you get to 90 degrees and return to starting position, but DO NOT lock your knee and repeat...20 each leg..(squeeze your core as if someone is going to hit you in the belly! This will help you balance)
Rest 15 seconds and move onto #2

#2 Squat Jumps...
Hands behind head with your finger tips on your neck..shoulders back...feet slightly wider than hip width....start in squat..just short of 90 degrees...EXPLODE to the ceiling and land back in to the squat..LAND LIKE A FEATHER/SOFT and squeeze your belly when you land to protect your back...repeat for approximately 10-20 repetitions...depends on your fitness level..

rest for 30 seconds or more if needed..

onto #3

#3 Push up with Alternating shoulder taps
· Begin in a push-up position with arms fully extended. Shoulders are directly over the wrists & feet wide (just past hip width). You butt is NOT up in the air. You should be straight from your shoulders to your hips.
· Lower your body towards the ground; do not let your elbow joint pass 90 degrees
· Return to starting position (push your chest through the ground as you return to the
starting position so you fully use the chest, shoulder and triceps muscles.)
· Hold at the top for 1 second
· Tap right shoulder with left hand
· Return to starting position
· Lower your body towards the ground; do not let your elbow joint pass 90 degrees
· Return to starting position
· Hold again for 1 second
· Tap left shoulder with right hand
· Return to starting position
· Perform as many reps as you can until you feel that you only have 2 more repetitions left
then STOP.

Notes and how to add intensity:
-Maintain a stable environment definition: The goal is to remain ‘square’ to the ground and not tilt your hip every time you tap a shoulder. Now, that is the GOAL. With many of my athletes, including professional, they tend to shift their hips which is OK. It may take several attempts to maintain the totally stable environment.
-SQUEEZE YOU CORE as you raise your hand to tap shoulder. Make believe someone is about to punch you in the stomach and SQUEEZE. I also highly suggest you maintain a tight core while performing the push-up as well.
-When you are pushing UP, use your entire upper body to press DOWN. Meaning, take the pushing out of the hands and into the muscles you are working. This is a great way to use the muscle your working and gain results MUCH QUICKER J
-As you tap the shoulder lift the leg on the same side of the shoulder you are tapping. If you are tapping the right shoulder, lift the left leg. Lower the leg as you lower your hand. SQUEEZE CORE!
-START with a raised leg! You need to know ahead of time which shoulder you are going to tap FIRST. Raise THAT leg BEFORE you begin lowering your body. As soon as you tap the shoulder, lower that leg as you lower your hand and immediately raise the opposite leg. Continue…GOOD STUFF!
-Perform on a rolled up Yoga mat. Roll up the Yoga mat tightly and place under your hands. This adds an unstable environment in turn recruiting many more stabilizer muscles to bring out more muscle QUICKER J You can also use dumbbells to place under your hands as well
-ADD INTENSITY WHEN YOU ARE READY, NOT JUST FOR KICKS AND GIGGLES TO SEE IF YOU CAN DO A HIGHER INTENSITY AND HAVE NOT MASTERED THE LOWER LEVEL PART OF THIS EXERCISE.
-ALWAYS talk to a physician before starting ANY exercise program.
-If at any time you feel pain or begin to compensate form for function – STOP! The ‘No Pain – No Gain’ saying is BULL CRAP! You body knows what is right for you. PLEASE use good judgment.

Rest 1-2 minutes and repeat Super Set 1-4 times

Remember to go at YOUR OWN pace..:)