Globus the winner - Page 49

Rev. 11.2014
49
Volleyball
Program effects
Indications for use
Time and intensity
The specific volleyball programs
intend to improve the strength
expressions used in this sport, that
is, first the maximum strength and
second the explosive strength.
Other two programs have been
provided, one program intends to
improve the reaction ability
(reactivity) of muscle fibers and
the other one intends to strengthen
the musculature of the articulation
and the shoulder of the volleyball
player that suffers a lot of pressure.
We suggest carrying out the
maximum strength program at
the beginning of the athletic
preparation for at least two
sessions per week.
After 12-15 sessions it is
possible to execute the
explosive strength program, by
replacing the second session of
maximum strength with a
session of explosive strength.
The reactivity program is
indicated when you want to
speed up the legs in order to be
quicker during small
displacements and in the
direction changes, or when you
want to speed up the arm that is
serving.
The shoulder prevention
exercises, instead, have been
thought to favor the prevention
work on stabilizing muscles of
the shoulder and the scapula.
Time and intensity vary
according to the program you
are using. Generally, as for the
strength programs you should
use the maximum possible
intensity. As for capillarization
and decontracting programs,
the intensity must be low-
intermediate.
Rugby
Program effects
Indications for use
Time and intensity
The rugby specific programs
intend to improve the strength
expressions used in this sport, that
is, first the maximum strength and
second the explosive strength.
Other two programs have been
provided to improve the speed
endurance.
We suggest executing the
maximum strength program at
the start of the athletic
preparation for at least two
sessions per week.
After 12-15 sessions the
explosive strength program can
be used, by replacing the
second session of the explosive
strength program with a session
of explosive strength.
After about two months of
work it is possible to introduce
a cycle of approximately 10
sessions with the speed
endurance 1 program.
Repeat the cycle, if necessary,
in the middle of the season by
Time and intensity vary
according to the program you
are using. Generally, as for the
strength programs you should
use the maximum possible
intensity. As for capillarization
and decontracting programs,
the intensity must be low-
intermediate.