FSHP Spartans Workout Routines
Developed by:
Coach Kelsey Hanson, FSHP Volleyball Head Coach
Coach Rick Karboviak, FSHP JV/C Volleyball, JH BBB, JH Track
Focus is on bodyweight, dumbbells, exercise bands, stability ball, and kettlebell exercises to create a well-rounded athletic development program.
With 3 school sites and athletes scattered across many miles, (30-40 or more) we know it is difficult to come in for consistent training as a team.
We realize that not everyone can attend these sessions, even those from Finley-Sharon. So, our next best option is to come up with exercise plans & schedules for athletes to do at their own sites: the White Elephant gym in Hope, the school in Page, and the school or city auditorium (FCWC) in Finley. Even if these sites become unavailable, workouts can be done at home with minimal equipment (many for less than the cost of a pair of shoes or the latest video game).
Coaches Hanson & Karboviak implemented strength & power workouts within the volleyball season in the fall of 2011 and witnessed big improvements in the girls who did the station-based workouts, two times a week. This small investment of time added more strength, power, and quickness on all squads.
So, with many athletes being 2-3 sport athletes in our co-op programs, we see the importance of staying strong, quick & agile with a minimal investment of time to build & maintain those gains at all levels of sports.
Staying strong, quick, & agile also means that you reduce your chances of injury.
Workouts are based to be 20-30 minutes in length, providing ample opportunity to get in at least 2 strength workouts a week.
Recommendations: If you are out of season, get 3 workouts in per week.
If you are in-season or in short transitional period (1-3 weeks before next sport), get in 2 workouts per week.
Workout Schedules can begin at any time, going on a weekly basis.
To help keep planning simple, here are the suggestions:
Week 1: Do "A" workouts for Strength & SAP (Speed, Agility, Power)
2-3 Strength workouts, plus 1-2 SAP workouts per week
Week 2: Do "B" workouts for Strength & SAP
2-3 Strength workouts, plus 1-2 SAP
Week 3: Do "C" workouts for Strength & SAP
2-3 Strength workouts, plus 1-2 SAP
Week 4: Do one "A" strength workout, one "B" strength workout, & choice of 1-2 SAP workouts from A, B, or C
(Week 4 is a lightened recovery week)
Strength Workouts:
- Perform exercises for 30-45 seconds per set, if doing one side at a time, do the same time per side.
30 seconds for beginners, up to 45 for more advanced athletes
Use best judgment: if you get too tired, stop!
Record reps & resistances per set in the workout logs provided on the handouts.
Go through the entire sequence at least twice, and up to 3 times.
2 rounds should take you under 20 minutes, 3 rounds under 30 minutes.
Basic equipment suggested:
Exercise bands, dumbbells, stability balls, 1 or 2 kettlebells, exercise mat for floor
"A" Strength Routine -
Bodyweight (BW) Squats
Ball Push Ups
BW Lunges
Band Hi-Lo Rows
Leg Raises
DB Squat & Twist
DB or KB Swings
Lunge/Kickback/Twist Band Combo
"B" Strength Routine -
DB Squats
Regular Push Ups
Band Lunges
Band Pulldowns
Ball Crunches
Band Lunge & Twist
Lunge/Curl/Press Combo
"C" Strength Routine -
Wide Band Squats
Band Presses
1 Leg Deadlifts (DB or KB)
Lunging Lawnmowers
Scissor Fly's with Band
Windmills
Band X-Pulls
Band Lunge/Punch Combo
Note: Exercise bands can be purchased at most retail stores (Wal-Mart, Target, etc) and sporting goods stores (Scheels). A high quality brand at Scheels is the Lifeline brand for bands. Beachbody sells some affordable band kits for at-home use, and also sells door attachments and belts for the bands. Talk to Coach Rick about these items from Beachbody.
Speed-Agility-Power (SAP) Workouts:
Suggested equipment: a jump rope, small hula hoop, 4-6 small cones or markers, small hurdles if desired. 6" or 12" box to jump onto, & a dumbbell or kettlebell to do Swings.
Weekly Workout Handouts: