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10/27/2014 10:54:25 AM - Lou Cunningham
Julia, I am an assistant women's volleyball coach at Kankakee Community College in Illinois. We are about to finish our season and as my background is in strength training(I've trained with Brian Schwab and Jo Jordan) it falls on me to put the girls on their first actual strength training program. Every one of my girls is EXTREMELY weak, slow and can't really jump. They will make gains by leaps and bounds, but I have one problem. I'm pretty sure that I'm going to run into problems when it comes to accommodating resistance. Some of them likely can't even bench an olympic bar, and even the ones that can get it, when I add chains or bands, I think it will be too heavy for some of them. Can you advise me on how to incorporate accommodating resistance for someone that benches less than 100lbs? Thank you in advance for your time.

Hey Lou,

Good to hear from you.

I've had plenty of experience working with weak girls like you talk about.

You already answered your question though... they WILL make leaps and bounds, no matter what you do. So, create a program that covers injury prevention, getting generally stronger with good technique... no need for accommodating resistance at this point.

Get them stronger with regular bench, incline, dumbbells especially. Tons of back work, good squats and hamstring work. You don't need accommodating resistance right now. Seems counterintuitive to the training that you and I do. But for weak, slow girls, it's not needed.

I'm shooting you an email as well.

Julia Ladewski

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