1 Splash:2-Media Info.qxp.qxd - University of Kentucky Athletics

Typical Training Schedule
Inseason (Aug – Dec):
Lift/Cardio – Tues, Thur for 20-45 mins
Practice/Play – Tues-Sun
OFF DAY – Mon
Offseason (Jan – Mar):
Lift – Mon, Wed, Fri for 50-60 mins
Speed School – Tues, Thur for 60 mins
*Speed School incorporates all of the
following: Flexibility, Plyometrics, VB Specific
Agilities, VB Specific Fitness
OFF DAYS – Sat, Sun
Spring Season (Mar – April):
Lift – Mon, Wed for 45-60 mins
Practice/Play – Mon-Sat
OFF DAY – Sun
Summer Training (May – Aug):
Lift/VB Sand Agilities –
Mon for 1.5 – 2 hours
Lift/VB Specific Fitness –
Tues for 1.5 – 2 hours
Lift/VB Court Agilities –
Thur for 1.5 – 2 hours
VB Specific Fitness – Fri for 1 hour
OFF DAYS – Wed, Sat, Sun
UK Olympic Sport Training Philosophy:
1. Development of core strength.
Imagine the body as a three-link chain with the head and arms being one link, the torso /
trunk being the second link and the legs being the third link. If the core (trunk / torso) link
is weak or inflexible, there is little chance of maximizing potential because all body
movements stem from the core.
2. Train using ground-based, multi-joint lifting vs. machine
(isolation) lifting.
Most athletes participate in stand up power sports using many muscle groups at once. The
emphasis of training should be on total body athleticism and flexibility rather than having
body weight supported by a machine and forcing isolation of just one muscle group. By in
corporating ground-based lifts and exercises that focus on the total body, the athlete becomes
more prepared to use his/her whole body in sport skills.
3. Train for power (which results in increased speed).
Power = (Mass Moved x Distance) / Time
The less time it takes to move a mass a certain distance, the higher the output. As seen in the
above formula, an increase in speed of movement results in an increase in power.
4. Train athleticism.
Many factors are included in athleticism: strength, power, speed, agility, flexibility,
coordination, fitness level and mental toughness are just a few. It is the goal to maximize an
athlete’s overall athleticism.
5. Train as a team.
When teams train together, it provides another opportunity to develop chemistry, teamwork,
leadership skills and a competitive environment. Within this competitive environment, teams
can work on mental toughness, attacking the weights and maintaining a positive attitude. By
enabling athletes to work on these things as a team, it helps to promote a stronger sense of
unity, therefore making it harder to “fold” under pressure.
6. Make workouts short and intense.
There are many philosophies on how to get athletes stronger, faster and more flexible. But,
when combined, all these philosophies have the same three underlying principles:
1. The workouts should be highly organized;
2. The workouts should be short in duration;
3. The workouts should be extremely intense.
The following are recommendations for athletes concerning days and times of strength
training (including warmups):
• In-season: 2-4 days /week; 25-45 mins /workout;
• Post-season: 3-4 days /week; 45-60 mins /workout;
• Pre-season: 3-4 days /week; 30-60 mins /workout.
T h i s i s U K Vo l l e y b a l l
13