Strength Training: Consistency is Key!

…And just like that, we’ve reached the midway point of the club season!

By now, you’ve performed pre-season testing, been introduced to key training concepts, and

built a rock-solid base for injury reduction. As we look ahead to the second half of the season, improved performance becomes the focal point of our training. Training intensity and

technicality is increased, while overall volume decreases, as we enter the “meat and potatoes” ofour training; strength and power phases.

If you want to improve your performance and maximize your end-of-season testing results, the next several months are crucial, and no concept is more important than consistency.

Neural and physical adaptations operate on the “use it or lose it” principle. You can’t train once and expect those results to last forever. Progress requires consistent effort.

We recommend 2–3 full-body workouts per week, spaced approximately 48 hours apart. This

frequency isn’t arbitrary; it’s based on the body’s natural rest-and-recovery cycle. After each

training session, your body is broken down. Over the next 48 hours (sometimes longer), it

recovers and adapts in a process known as supercompensation.

It’s during supercompensation, that your performance actually improves beyond its previous

level. The key? Apply another training dose! If you don’t train again while you’re at that

elevated level, you gradually return to baseline (undertraining), and performance plateaus.

Consistency is everything!

Train 2–3 times per week for years, and you’ll be miles ahead of your competition.

Here are a few practical ways to stay consistent:

1. Find a training partner, accountability partner, or coach: It's much harder to skip a workout when someone is counting on you.

2. Schedule your workouts: Review your weekly calendar, identify 2–3 training windows, and treat them like non-negotiable appointments.

3. Log your workouts: Tracking your sessions provides objective proof of your consistency. You either did the work, or you didn’t.

At YF Volleyball Performance, we’re here to help. Reach out if you’d like to work with one of

our coaches or join our online training app.

Let’s finish the season strong!

Will Young

YF Volleyball Performance

@coach_will_young | @yfvolleyball