Table 1.
The training schedule comprised the number of each training session at the gym and at the volleyball court (technical-tactical) and the training volume of the weekly training throughout the 15-week preparatory and competitive periods. The black square indicates weeks with official volleyball matches. GC = general conditioning. STRE = strength. POW = power; PLYO) = plyometric.
| Training Program | ||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Training Type | Week | Basic | Preparatory | Pré Competitive | Competitive | |||||||||||
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | ||
| Resistence Training | Main Goals | GC | GC | Stre | Stre/Pow | Pow | Plyo | Stre/Pow | Pow | Stre/Pow | Plyo | Stre/Pow | Plyo | Pow | Stre | Stre/Pow |
| Sets × Reps | 3 × 15 | 3 × 12 | 3 × 4 | 2 × 4 3 × 6 |
3 × 4 3 × 6 |
4 × 6 | 2 × 4 3 × 6 |
3 × 6 | 2 × 4 3 × 6 |
4 × 6 | 2 × 4 3 × 6 |
4 × 6 | 3 × 6 | 4 × 4 | 4 × 4 | |
| Rest (min) | 1 | 1 | 2–3 | 2–3 | 3 | 3 | 2–3 | 5 | 3–5 | 3 | 3–5 | 3 | 5 | 3 | 3–5 | |
| Load | 60–70% (1RM) | 60–70% (1RM) | 60–90% (1RM) | 60–90% (1RM) | 60% (1RM) | Body weight | 60–90% (1RM) | 90% (1RM) | 80% (1RM) | Body weight | 80% (1RM) | Body weight | 80% (1RM) | 90% (1RM) | 70%/80% (1RM) | |
| Sessions | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 4 | 5 | 4 | 5 | 4 | 3 | 4 | |
| Volume (min) | 390 | 540 | 390 | 420 | 420 | 600 | 420 | 360 | 330 | 600 | 240 | 600 | 210 | 210 | 240 | |
| On court | Main Goals | Development of technical skills (defense, reception and service) and tactics | ||||||||||||||
| Sessions | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 5 | 4 | 4 | 4 | |
| Volume (min) | 570 | 570 | 570 | 570 | 570 | 570 | 570 | 570 | 570 | 570 | 570 | 570 | 510 | 465 | 510 | |