Strength and Power Changes During an In-season Resistance Training Program for Male CIS Volleyball Players

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Doug Hillis
Matthew Okrainec


Previous research has indicated that performing repetitions to failure at greater than 80% one repetition max (1 RM) one day per week using a non-­‐linear training program can maintain strength and power in many athletic populations. However, this finding has not been directly assessed in male university volleyball players. The purpose of this study was to determine if non-­‐linear training two days a week could maintain upper and lower body strength, and vertical jump power and height over the course of a competitive volleyball season, measured at three time points. Eleven trained Canadian Interuniversity Sport (CIS) male athletes were a part of a single training group which completed a maintenance program consisting of non-­‐linear training for 17 weeks. At each testing time point, the participants completed a bench press, squat, squat jump, countermovement jump, and three step jump and reach. We predicted that non-­‐linear resistance training of mixed intensities twice a week would allow players to maintain strength, vertical jump power, and vertical jump height. Results indicated that upper body strength can be maintained over the course of a competition period with non-­‐linear resistance training (p = 0.043). Scores for lower body strength, vertical jump squat jump power, vertical jump countermovement jump power, and vertical jump height increased over the course of the season (p's < 0.001, 0.14, 0.181, and 0.006, respectively). Our results indicate that male volleyball players can benefit from non-­‐linear training to maintain or improve performance when training at > 80% 1 RM to failure once a week during a competition season.