Strength & Conditioning

• You must start with correct Mechanics.
• You build your NERVOUS System First. Motor Program.
• Your Muscular System Follows your Nervous System. Neurological Change.
• You are Never Too Old to Commence Strength Training
• EMG
  • The use of EMG readings in understanding the recruitment of muscle fibres.
  • What does EMG amplitude tell us about muscle hypertrophy.
• Volume
  • Exercising Smarter not Harder – Firas Zahabi with Joe Rogan
• Intensity
  • Classification of Volume and Intensity – Focus on QUALITY – John Meadows
• Quality/Technique
  • Building the World’s Best Athlete – Charles Poliquin
• Concentration
• Movement
  • Concentric
  • Eccentric
  • Isometric
  • Isolation
  • Composite

BIO-MECHANICS AND MUSCLES USED IN VOLLEYBALL

• Muscle Atlas – University of Washington
• Movement and Muscles – Volleyball

PERIODIZATION OF STRENGTH – By Dr Tudor Bompa

• Anatomical Adaptation – Phase 1
• Hypertrophy – Phase 2
• Max Strength – Phase 3
• Power Training – Phase 4

BREATHING AND BRACING

• Breathing is not Bracing
• The Importance of Breathing and Bracing
• Breathing and Bracing Revisited

TENDON TRAINING

• The Importance of Tendon and Ligament Training

CLUSTER SETS

• Scholarly Article on Cluster Sets

EXERCISE GUIDES

• Body Building Link

WHOLE BODY

• DEAD LIFT
  • 10 Dead-Lift Trade Secrets – Charles Poliquin
  • Beginner Video on Understanding Structural Integrity
  • The Deadlift Checklist
  • How to Deadlift
• FRONT SQUAT
  • Squat Facts – Lay the Myths to Rest – Charles Poliquin
  • Why Front Squats are Better for Athletes – Elliot Hulse
  • How to Front Squat – Layne Norton – PhD

CHEST

• The Science of Developing the Chest
• PECTORALIS
  •  Bench Press
    • Science Based PUSH Workout
    • How to Bench Press Properly – Layne Norton – PhD
    • Bench Press – Checklist
  • Incline  Cable  Flyes
  • Static Dumbell Holds

BACK

• The Science of Developing the Back
• The Science of PULL Exercises
  • The LATS
    • Lat Pre-activation Side Pulls
    • Straight Arm Pull Down
    • Dumbell Pull Over
    •  

    • Pull Ups

      • The Pull Up Explained
      • 3 Essential Exercises to Start Pull Ups
      • For Beginners
      • How to Start Pull Ups
      • Wide Grip Pull Up
    • Seated Cable Row
    • Single Arm
    • Meadows Row 
    • Omni-Grip Lat Pull Down
    • Inverted Barbell Row
  • The TRAPEZIUS
    • Wrack Pull – Above Knee
  • The SCAPULA
    • Scapula Strength
  • The RHOMBOIDS
  • The ERECTOR SPINAE

DIPS or CABLE PULLS

• Stop doing Dips
• How to do Dips Properly

SHOULDERS

• Shoulder Science Explained
• Most Effective Science PULL Exercises Explained
  • DELTOIDS
    • Anterior Deltoids
      • How to Preform Shoulder Press Technique
        • Vertical Shoulder Press
    • Lateral Deltoids
      • How to Perform the Lateral Raise Technique
      • Standing Dumbell Overhead Press
      • Egyptian Lateral Raise
    • Posterior Deltoids
      • Rope Face Pull
      • Reverse Peck Deck
      • Band Pull Aparts
  • Rotator Cuffs

LEGS

• The Science of Leg Development
  • Power Clean – Volleyball Vertical – Charles Poliquin
  • Front Squat – Barbell
  • Front Squat – Smith Machine
  • Cosack Squats
  • Pistol Squats
  • Barbell Dead Lift
  • Sumo Deadlift
  • Incline Leg Press Machine
  • Incline Leg Press Machine – Single Leg
  • Hamstring Curls Machine
  • Quad Extension Machine
  • Abduction Machine
  • Adduction Machine
  • Abduction – Cable
  • Adduction Cable
  • Calf Raises – Standing
  • Calf Raises – Sitting
  • Glute Extension Machine
  • Lunges – Forward
  • Lunges – Side
  • Lunges – Rear
  • Bulgarian Split Squat
  • Romanian Deadlift
  • Body Weight Leg Exercises
  • Body Weight Hip Flexor Leans

TRUNK

• Leg Raises Bent – Bench
• Hanging Leg Raises – Bent
• Hanging Leg Raises – Straight
• Crunches
• Planking
• Common Mistakes when Planking 

ARMS

• Arm Science Explained
• How to Train Arms for Growth-Science
  • TRICEPS
    • Triceps – The Science of Triceps Development
      • Bench Press – Narrow Grip
      • Bench Press – Smith Machine
      • Tricep Rope Press Down
      • Tricep Overhead Rope Extension
      • Tricep Press Down
      • Medicine Ball Push Ups
  • FOREARMS
    • Forearms – The Science of Forearm Development
  • BICEPS
    • Biceps – The Science of Bicep Development 
      • Standing Curl – Barbell
      • Incline Hammer Curl
      • Standing EZ – Bar
      • Preacher Curl – Machine
      • Preacher Curl – EZ Bar
      • Seated Incline Curl – Dumbell
      • Standing Curl – Dumbell

RECOVERY

• Recovery – True Sport
• Fixing Lower Back Imbalances
• Lack of Sleep Affects

GYMNASTIC BODIES – Christopher Sommer

• Christopher Sommer Interiview on Tim Ferris 
• Christopher Sommer Interview on London Real Part 1
• Gymnasticbodies.com

STRENGTH SENSEI – Charles Poloquin

• Charles Poloquin Interview on London Real – Part 1
• Charles Poliquin Interview on Tim Ferris Show
• Strength Sensei – Charles Poloquin

AN INSIGHT INTO DIVISION 1 NCAA PLANNING AND PROGRAMMING FOR SUCCESS

• Creighton Division 1 NCAA Program

GENERAL INFORMATION

• Body Re-composition Science
• Supplement Science Explained
• The Role of Creatine Explained
• Go For It
• Volleyball Trainers
• Old Superman
• Fitness FAQ’s