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How to use this book
Section 1: Injury Prevention/Prehab Exercises
Section 2: Core Exercises
Section 3: Power and Strength Exercise
Section 4: Workout Plans
– Using Workout Plans
– Pre/Post Workout In-Season
– Blank Pre/Post Workout In-Season Form
– Beginner In-Season
– Intermediate In-Season
– Advanced In-Season
– Pre/Post Workout Out-of-Season
– Blank Pre/Post Out-of-Season Form
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How to Use This Book:
1. Start with an honest self-assessment of your weaknesses. Many athletes continue to work on what they’re good at. But when it comes to going from good to great, you also need to shore up your weaknesses, especially when those weaknesses could contribute to an injury. After all, if you’re out with an injury, you aren’t getting better at volleyball.
2. Hammer the exercises in the injury prevention/prehab section. While the strength and power section might be alluring, you have to make sure you have bulletproofed your body first. In the injury prevention/prehab section, you’ll find exercises that you can pretty much do all year round; the strength/power section exercises have to be done at the right time. Trust me, you don’t want to do a bunch of heavy deadlifts the day before a huge match!
3. Every exercise has a star rating based on how effective it is for that particular category. Zero is no benefit, five is maximum benefit. While these ratings will certainly be helpful, it’s important to remember that it is subjective based on my opinion. You, your coaches, your trainers and your body might disagree. That’s OK. Just try the exercises and decide what’s best for you and your body.
4. This book is geared toward volleyball players, but the exercises inside will work wonders for athletes of all sports and ages. Please share it with your friends and family as it will benefit them tremendously.
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About the Author
Curtis Jackson, who is certified by The National Association of Sports Medicine, has every credential you’d want in a strength training professional, including a first-hand understanding of what it’s like to play with pain. During an impressive volleyball career in which he anchored the outside hitter position on a Long Beach State team that reached the 1999 NCAA championship match, Jackson endured chronic knee pain that wore on his body and his psyche. It forced his premature retirement from the indoor game in 2001 even though he had received an invitation to train with the U.S. national team.
Once he joined the “real” world, he explored ways to deal with his pain and improve his overall health. Along with nutritional upgrades (hint: he favors a low carb and Ketogenic-style diet), he began a carefully planned strength-training regimen. Suffice to say, it changed his life. In time, he was pain free and back playing the game he loved – this time on the beach, where he competed for two seasons on the AVP Tour in 2009 and 2010.
Helping volleyball players, athletes in other sports and just plain ol’ folks tune their bodies and stay healthy has become Curtis’ passion as well his life’s work. With his wife, Krystal, a former UCLA volleyball player, he founded Jackson Strength Academy in Solana Beach, California, in 2013. It’s the perfect outlet for sharing the knowledge he’s acquired through years of research and hands-on experience.
This book is another outlet. In it, you’ll find exercises targeted specifically for volleyball players that focus on injury prevention, core strength, power and flexibility. These routines have worked wonders for Curtis and the nearly 500 athletes he has trained, and he’s confident they will work for you.
When he’s not seeking ways to help others improve their quality of life, Curtis enjoys a quality life of his own in Whitefish, Montana, with Krystal and their sons, Dylan and Slater (and soon to be third).