Congratulations!!

To professional beach volleyball players Todd Rogers and Phil Dalhausser. Todd was named 2006 AVP (Association of Volleyball Professionals) Most Valuable Player and Best Defensive Player while Phil took home the Best Offensive Player and Most Improved Player awards. As a team, they were winners of eight AVP events and international winners of gold, silver and bronze medals in FIVB (Federation Internationale de Volleyball) events.

Physical Development Leads to Athletic Development

Through the college level the strength and conditioning coach has an affect on the complete development of the athlete. That is to say, physical development leads to improvements in skill. When an athlete becomes stronger and more powerful, he or she usually becomes a better player.

I will help you gain strength, power, speed, flexibility, agility and endurance if you give me two things: consistency and intensity! Let me give you my definition of these two terms.

Consistency
1. Never miss a scheduled workout.
2. Do not do any more or less than is prescribed.
3. Be prepared to train. Not preparing is preparing to fail. (John Wooden)

To achieve consistency, you must commit to the best effort, a vision for daily progress and focus as close as you can on every component of your training that is getting you closer to your goal. The best athletes in the world are consistent in their approach... everyday!

Intensity
An exceptional effect (look it up). To have intensity you must have focus, produce maximal effort and have the vision for the past, present and future. It will all work togther. If you have intensity you, will have consistency. With consistency comes intensity. Do it this way and you can't lose!

Here are some ideas on weight training, speed, strength, power, work ethic and density (time commitment) of training.

Speed
Everyone can become faster! There is always some way to gain more speed . When you evaluate the training, testing and game performance, you will find a way to gain more speed.

Strength
Strength is expressed differently depending on the sport and age of the athlete. The question is, "How can I get stronger for my sport?" Be consistent and always try to use the heaviest weight possible. No exceptions, no excuses! The muscles don't get strong because you want them to. They get strong because they have to. Given the proper program (sets, repetitions, weights, rest, days per week) and the proper progression, becoming stronger might be the easiest and safest thing you do.

Power
Jumping high, jumping far, throwing far, throwing hard, running fast-- that's power! Force at high speeds is explosive. Developing power is a process that must start with a solid, dynamic strength base. If you don't build a strength base before you begin plyometrics, running with a parachute or performing power cleans, you will never be as powerful as you can be.

Again, the proper progression of basic strength movements, plyometrics (upper body, lower body)and some Olympic weightlifting movements, is the best way to produce your maximum power.

Weight Training
If you think any one way is the only way to get big, strong and fast, you've been listening to the wrong people. There are many kinds of equipment now- free weights, dumbbells, machines (plate loaded, selectorized, pneumatic (air) resistance, high speed, low speed, variable speed), rubber tubing, weighted vests and on and on. The correct mixture of certain equipment will get you to achieve your goals. If you want the best results, your program should be flexible and have multiple options for equipment usage.

Work Ethic
I can't care more about your training than you. You have to work as hard as I do to get the most out of our program. Trust me...there will be times when you will have days off or light days. You'll need them if you are training correctly. However, when it is time to work, go hard! Working hard never goes out of style and I am designing the workout as if you are going to tear through the gym.

Density
For you to make the most progress, the quality of your work has to be as high as possible. Density refers to the amount of work done in a given time. I want you to get the most results in the least amount of time- quality! Get in, work intensely, get out. You should want quality in your everyday life. Your training should be no different.