I thought Iâd chime in, as my daughter âwent throughâ school and club volleyball.
She eventually got to high school, and in 10th grade had to âpickâ track over volleyball (only does one sport now).
You really really really need to get their form and technique dialed in now, while you are still in the driverâs seat.
That said: ââââââjust squats, deads, presses, and maybe some rows and what-not for the shoulders (I know, citation needed).
All the âpowerâ stuff will come through team practice.
Volleyball is awesome is this regard; I think it meshed nicely with my daughterâs hurdling and long jump.
V-ball is non-stop jumping, quick changes of direction ⌠it is very plyometric-ey on its own to begin with.
Itâs very very very difficult to fit in a decent legitimate strength training program once in high school.
If its only âclub ballâ and its not super-hardcoreâŚyeah, youâll have some time to get them to lift.
At high school (even jr.high) the team might have them lift weights at school and use their program, which is normally not ideal.
Schoolâs program will be littered with Olympic variants**, one legged junk, banded lifts (dat power curve tho) etcâŚdepends on who is running your program.
They wonât progress well on that, but I suppose its better than nothing/zero.
As soon as high school v-ball is over, club season picks up, but the high school wants their kids in the high school strength&conditioning off season program.
It seems the sh!t goes year round.
So yeah, basically, I could never really get my daughter to lift consistently, for a designated length of time.
My 12 y.o. boy, Iâm taking a different approach then the daughter.
I got a simple squat stand (wife uses this set-up as well)
and he is for the most part lifting at home 2-3x week.
This works better than trying to âtake them to the gymâ IMOâŚwhich is what I tried with the daughter a bit.
You can have them lift at home any time and spend better time coaching/teaching them.
âWith me at the gymâ: its super hard to lift, AND coach the child at the same time.
I do have one super easy day on my own program, if it lines up right, I do take the son on that day and we do it together at the globo,
as they should know how all that âstuff worksâ: load his own plates, plate math, gym etiquette, safety, getting used to lifting in front of others,etc
At high-school they are going to have to do it on their own.
(and possibly keep their friends from getting injured too, lol.)
Back to the at home gym: you can control things and prescribe loads.
Kid had a rough practice with a lot of sprints and conditioning? skip squats, do OHP & bench only.
Only day to lift (squat/dead) is day before practice? prescribe 80% of what they were LPâing at the time (better than nothing).
We can generally watch T.V., the game, etc between sets.
Weights will progress very slowly, we might repeat the same weight for 3-4 workouts before âadding 5 poundsâ.
We are basically doing 5x5 squats with very little barspeed decay. Last rep on each set there is a barely a HINT of slowdown.
Boy has increased his 5x5-squat 130% over the last 14 weeks and he STILL weighs only ~92 lbs.
We are both anxiously waiting for our 30 lbs of lean muscle we were promisedâŚlolz.
** IF you are very apt at coaching it, and IF the kid learns well, I would begrudgingly teach them the power-clean.
Not from the stand-point that its going to do wonders for their power generation, becasue its not.
Only because when they get to high school, they are very likely going to get programmed those.
It would be better if they knew how ahead of time. V-ball coaches like those, or clean pulls, or hang power snatch.
Its quite sad to take this sort of mentality, but this is what Iâm doing with my 12 y.o. son.
Teaching him the power clean 1x week so his high school coaches donât have him wreck himself.
âŚor if they see him do a perfect clean (squat, deadlift,etc)âŚthey will leave him the f alone.
This comes from the perspective of a person/father who can Olympic lift himself, and thinks it is an beautiful an awesome sport.
Thereâs a whole host of better things one could be doing than Olympic variants for general sports performance IMO.