This is an excerpt from Complete Conditioning for Volleyball by Steve Oldenburg.
Load-Based Power Training
Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps.
Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight.
Load-based training allows the athlete to perform explosive triple-extension movements of the hip, knee, and ankle through various loading parameters. Sets are performed at low repetition ranges, between two and five, with an emphasis on speed of movement and a high rest-to-work ratio to maximize power output.
Jump Shrug From Floor
To develop lower-body explosive power
Olympic barbell, bumper plates, clips
- Place the barbell on the floor with Olympic weights on each end.
- Walk to the bar until the shins are against it.
- Grasp the bar with a closed, pronated grip, hands shoulder-width apart.
- Sit the hips down so the knees are just above the arches of the feet.
- The back is neutral with the torso flexed slightly forward and the shoulders right above the hands.
- Keep the elbows locked out and retract the shoulder blades to create tension through the arms and take the slack out from between the bar and the weights.
- Inhale and hold your breath.
- Keeping the same torso angle and the elbows locked, extend the hips and knees at a moderate to fast pace (figure 6.1a).
- Once the bar clears the knees, drive the hips forward and into a jump (figure 6.1b), extending at the hips, knees, and ankles (triple extension).
- Once the shoulders reach maximal height, release the bar and drop it to the platform (figure 6.1c).
Jump shrug from floor: (a) extend hips and knees; (b) drive hips forward into a jump; (c) when the shoulders are at maximal height, release the bar.