Mark Burik (00:00):
On that it might be a good idea to stand on something soft. You know, when you stand on something hard, it puts whatever way your back wants to sink. It stays that way. But if you stay on something kind of a, you know, the word gooey, like a little bit uneven and Rocky, then at least your muscles stay active. Mm-hmm
Stepzan (00:16):
yeah. I'm using
Mark Burik (00:19):
Like sometimes
Stepzan (00:20):
I'm using the ball sitting ball. The ball is bold. Yeah.
Mark Burik (00:23):
Yeah. That's not bad. And then, but that like keeps your hip flexers really tight. So you have to be able to stand at some point because if tight, it prevents you from jumping and that'll last for hours, that will prevent you from jumping. Hey guys. And welcome to the podcast. My name is Mark Burik, and you and I are here to get better at beach volleyball today, we have a different type of episode for you. So I have regular meetings with our layers in our complete player program. When you're part of our complete player program, uh, you get to meet twice a week with coaches in a group setting, but we also open ourselves up to some private talks. And Devo here had a very interesting question and I wanted to jump on and answer it with him because it wasn't quite coming through in our private Facebook group.
So we scheduled a call and, uh, this is a recording of that call he's from Croatia. And he had a question about how many times a week he should be strength training. He had already taken our 60 day max vertical course, and he was trying to do it again, but in season and had some questions about how he was supposed to time his workouts when he's playing so many times a week, because Stefan plays as you'll see, he plays, uh, three times a week. So he had to know how to space out his strength and conditioning workouts. Because our 60 day program has a very specific schedule. And we do have some videos in there that tell you how to space it out. But it is also pretty unique to have somebody who is competing in a league three separate times per week. So I hope you enjoy the episode.
If you wanna sign up for either our 21 day back to fitness challenge, our nutrition performance nutrition package, which includes a tournament eating checklist in eight week challenge, and a lot of keys in information on nutrition for volleyball, or if you want to join our full 60 day max vertical program, or get everything that you could possibly get with our coaches, our meetings, our private Facebook group, and dig in with us and get real active custom coaching, just like he does. Then you can sign up for the complete player program. You're going to link all of those underneath this episode, though. I hope you enjoy the show and I hope you get a lot out of it. This is for anybody who is trying to time their strength training with their practices and competitions. Enjoy it. Perfect.
Stepzan (03:02):
How are you mark?
Mark Burik (03:03):
I'm good. How you doing
Stepzan (03:05):
I'm sites at the moment?
Mark Burik (03:09):
What's
Stepzan (03:10):
Yeah, maybe my kid will join us also. She's in the next room. We will see how it's going as you can see it's uh, I dunno if you remember me from the last year, I guess you had program many students from Croatia.
Mark Burik (03:25):
What city are you in
Stepzan (03:26):
Again? Barine okay. I'll be quick. You saw my post
Mark Burik (03:29):
Go back to, so remind me.
Stepzan (03:31):
Yeah. The question is how to balance season after you finished the vertical 60 day max program. Yep. And what I will tell you the specific situation, I will send days swimming, stretching, relaxing. After I joined to the sand and the trainings, it was super cool. The only problem is that we are not top elite, so we are playing the games and every game has four to five sets. Wow. And I go pretty much maximum there. And after two days I'm dropping, dropping, dropping. Sure. And now after two weeks, I'm exhausting in so way that my technique is slowing down and it's not the way I fresh of after this 10 days or relax or I eat well. Mm-hmm so let's say I have seven meals when I'm in totally training. I'm taking care. Yeah. Drinking, eat B, C and Glu as well.
Mark Burik (04:38):
Yeah. Quarantine might help a little bit
Stepzan (04:39):
Too. Yeah. I'm still I'm still exhausted. yeah. And I'm stretching and I'm using foam roller as well. Yeah. But I'm still not going up but down because of the place.
Mark Burik (04:53):
This is preseason for you, right.
Stepzan (04:55):
Uh, actually it's a season now at the moment we are in tournament season and it'll stay until beginning of September. Okay. Something like that. And I just want to get some seven days framework with Jim and send I'm 41 now. Yep. But I'm still in shape, so I'm good with my knees and my, uh, shoulder it's. Okay. So I can leave ice.
Mark Burik (05:21):
Yeah. Doing some ice. Don't don't do it too much. A lot of ice delays, a lot of healing. So yeah. I know you gotta kinda find a balance of like relieving discomfort versus actually healing though. So tell me about your play schedule when you play your matches
Stepzan (05:36):
From five till seven that's afternoon.
Mark Burik (05:40):
On what days?
Stepzan (05:40):
Tuesday, Thursday, and one at the weekend, three Saturday or Sunday.
Mark Burik (05:46):
Do you have three matches a week or three tournaments a week?
Stepzan (05:49):
No, it's not tournaments. It's only the training play. So four sets per, per play, four sets four to five sets within two hours. Okay. With more like with warming
Mark Burik (05:59):
Up more like a lead.
Stepzan (06:01):
Yeah. Something like that. Yeah.
Mark Burik (06:02):
Okay. Four, five sets. So that's Tuesday, Thursday and Saturday.
Stepzan (06:06):
Yeah.
Mark Burik (06:08):
Okay. And these are all competitions or
Stepzan (06:10):
Practices. Competitions.
Mark Burik (06:11):
That's tough when they're scattered like that, that's not easy,
Stepzan (06:16):
You know? Okay.
Mark Burik (06:18):
Yeah. It it's way easier to like schedule when you have one at the, at the end of the week and then you can really plan it on. But mm-hmm, , that's not the end of the world. So let's take a look Monday,
Stepzan (06:30):
But I can drop it. It's it doesn't matter if I'm on the all days because I'll rather choose health, then be first in league
Mark Burik (06:38):
yeah. No, but, but there's a way it's just like these days are your jump intensive sets really? Isn't isn't that much. It's not crazy.
Stepzan (06:47):
No, it's not, but maybe I'm not too prepared or I'm too exhausted because I'm not on my holidays. I still have eight hours work. It's in the office. So I'm sitting and it's a little bit hard to get from the sitting position all day. Now you are warmed up in the half hours. So
Mark Burik (07:07):
It's, I don't know if you're lucky enough, but are you able to get a desk that allows you to stand? Like I have a desk that I can press and it goes, okay. So, you know, on that, it might be a good idea to stand on something soft. You know, when you stand on something hard, it puts whatever way your back wants to sink. It stays that way. But if you stay on something kind of a, you know, the word gooey, like a little bit uneven and Rocky, then at least your muscles stay active. Mm-hmm
Stepzan (07:32):
yeah. I'm using
Mark Burik (07:35):
Like
Stepzan (07:35):
Sometimes I'm using the ball sitting the B
Mark Burik (07:39):
Yeah. Yeah. That's not bad. And then, but that like keeps your hip flexors really tight. So you have to be able to stand at some point, because if tight, it prevents you from jumping and that'll last for hours, that will prevent you from jumping
Stepzan (07:52):
And that's, that's the problem. Maybe that they're having. Yeah.
Mark Burik (07:56):
Yeah, yeah. You know, so if you're in, if you're in that position all day, then you tell your buddy to do that. It doesn't work. Yeah. It's
Stepzan (08:04):
Mm-hmm so, and then forcing and then it's a problem. Yeah.
Mark Burik (08:08):
Yeah. You might think about if you're at a desk a long time, like maybe 60 minutes, 90 minutes, something where an alarm goes off and you hear it and then you go, all right. Alright. You know, and then just get up and start opening your cellphone something, but setting along and make sure that you actually get up mm-hmm
Stepzan (08:27):
Mark Burik (08:28):
Yeah. Okay. Do you have any seasoned goals? Like, is there a championship that you really wanna do well in something that you're leading towards?
Stepzan (08:37):
Not really. No. No. I just want to be in the good shape playing and yeah. Have a good friendship with other guys. So it's not, they're no specifics. I'm told I have now kids and wife and my job.
Mark Burik (08:54):
So we have to pick at minimum. We have to pick one of these days. That's a full rest day. No one, maybe
Stepzan (09:02):
Two. Yeah. That's okay.
Mark Burik (09:03):
You can walk, you know, you can stretch or do the, the mobility protocol, but mm-hmm you can't jump, you can't sprint. Okay. Okay. So that looks like
Stepzan (09:13):
They're Roberts.
Mark Burik (09:14):
Maybe Monday's rest. Maybe Wednesday's rest. Maybe Friday is rest and maybe Sunday is rest for me. A lot of my Sundays are my complete rest days. Mm-hmm you know where I'm like, eh, I would like to work out, but I'm not allowed. I, I change it. I pay attention. It depends on the tournaments. Cause sometimes it play longer in a tournament. Sometimes it play your, get knocked out. Do you have time on your tournament days? Mm-hmm do you also have time to
Stepzan (09:40):
Lift? To lift?
Mark Burik (09:41):
Yeah.
Stepzan (09:42):
Maybe in the morning, but early in the morning, but with the home. Yeah. Withs not with the hundreds on my, on my back. Yeah.
Mark Burik (09:52):
Yeah. But you can do one legged stuff. Right. And that'll be good for you. You can do some kind of landings. Let's remember, like from the, the, the max vertical program, there's only 20 to 30 minutes of actual lifting in there. Yeah. So that can be short. The problem is that if you wake up and you try to lift heavy weights, you're not gonna lift much. Right. So you need that warm up time. So sometimes there might be an opportunity for you after you play your match, your four to five sets mm-hmm to go immediately get mm-hmm 20 to 25 minutes of lift. Now in that way, you're prioritizing playing over lifting because you're gonna have more energy for playing and less for lifting, but you'll still be adding strength. Mm-hmm if you're in a phase where you want to, like your main focus is getting stronger and being able to jump higher and increasing your max strength, then you would do that the 20 minutes before you play mm-hmm
Stepzan (10:46):
. What about the tric trainings and, um, explosiveness training.
Mark Burik (10:52):
So you're getting that with jumping an hour and a half or two hours of jumping three times a that is sprint agility and jump. Yeah,
Stepzan (11:03):
Yeah, yeah, yeah. You're right. Yeah, totally. Right. So I'm missing the lifting, right?
Mark Burik (11:09):
Yeah. So I would say, you know, like even after those matches, the one thing that we don't really get to get is it feels like we do some sprint training, but you actually really want to develop some sort of sprint action. So at the end of your match, or maybe just before it, if you could work in some of the agility exercises or some of the sprint exercises on your volleyball days, mm-hmm before you start playing or immediately after mm-hmm , if you can work in 10 minutes of sprint or agility training, mm-hmm , you know, the explosiveness training, right? Do the cone drills. You can make yourself do that for a warmup. When you're with the practice, you make yourself yourself do that. And again, then you go to your lift mm-hmm you've got a lot of jump. Then you've gotten some max speed, max agility training. And now it's just time to add on the maximal strength, which comes from the,
Stepzan (12:06):
Okay. What about the time around? No, for lifting. When actually I'm have flexible working time and I can make a lifting training around noon.
Mark Burik (12:20):
Yeah. I would do that on your volleyball days. Mm-hmm because if you do two hours of jumping and sprinting, then the next day you lift two hours of jumping and sprinting, next day, you lift, you never have an opportunity to recover. And that's when you're gonna feel slow, sluggish and injury eventually might come along.
Stepzan (12:38):
Okay.
Mark Burik (12:38):
And then, you know, if it were a practice situation, instead of a play situation, I would say, Hey on Tuesday, make sure it's just a passing and a setting practice. So you don't get all the jumps. Then you could have a good opportunity to lift on Sunday, Monday or Tuesday. You could have the choice there mm-hmm . But if you're playing full for each of these, then that is your plyo workout. That's your speed. So all you need to add, there is 20 to 25 minutes of lifting and you know how short the sets are. It's like, so it's not gonna take long if you're
Stepzan (13:14):
Mm-hmm how much, uh, percentage of my strength should I lift on those days when I have the play? Also,
Mark Burik (13:21):
You could follow the program for that. It depends what phase, like, if you're, if you're trying to build muscle
Stepzan (13:27):
Mm-hmm
Mark Burik (13:27):
higher reps at 70. No,
Stepzan (13:29):
No. I'm, I'm asking that this practice won't affect on my game in the afternoon. If I have a lifting practice at noon. Yeah. And in the afternoon I'm playing the game. If I go 100% at noon on my lifting, should that have the issue or should make effect on the performance in the game?
Mark Burik (13:52):
You might actually find yourself jumping higher.
Stepzan (13:56):
Oh, yeah.
Mark Burik (13:58):
There's, there's a nervous system potentiation or something. But when you put your body under heavy weight, it more neurons, your nervous system. Yeah. So for me, like this tournament in Florida, the morning before my match mm-hmm I got as heavy a weight as I could. And I jumped with it three times, you know, three sets of one.
Stepzan (14:21):
Yeah.
Mark Burik (14:22):
When I don't have weights, I'll find like something, the height of a refrigerator and I'll jump off and I'll land because when remember we're not fatiguing or ripping our muscles, mm-hmm,
Stepzan (14:33):
Mark Burik (14:34):
Pring more, more fibers. So it's more of a nervous system increase than an actual physical tear and change. If you're doing eight to 12 reps in a set mm-hmm then you're really, yeah. I know. Muscles and ripping them.
Stepzan (14:49):
Yeah. Yeah.
Mark Burik (14:50):
So the three sets of five or five sets of three, I think you'll, you'll actually see an increase in your mm-hmm jump in your speed that day
Stepzan (15:01):
Mm-hmm mm-hmm and that'll be enough to stay me on the, at least on the same level. Yeah. Okay. That's good advice.
Mark Burik (15:10):
then on like Monday, Wednesday, Friday, or Sunday, then you can do a bunch of upper body stuff. You can do whatever you want on those days. Yeah. For upper body, but mm-hmm three days a week of jumping you're at the right bot mm-hmm and you shouldn't add another leg day. Yeah. Around those days. Mm-hmm
Stepzan (15:29):
okay. Got it. Cool.
Mark Burik (15:32):
Fine. Find if you can find those days to either, you know, if you can't find weights, mm-hmm, one, upgrade one Legg exercises where you put your foot on a chair or a bench or something. Maybe like for me, I always carry a weight vest in my car, weight vests that way. If I can't find a gym, when I'm traveling, I put two weight vests on and I do one legged exercise.
Stepzan (15:55):
Mm-hmm yeah, I know. Yeah. It's smarts. Yeah.
Mark Burik (15:58):
And that might be a good answer. You know, if, if you travel with a kettlebell or you travel with heavy weight vests and you say before my match, or right after, I just have to get a few of these big jumps or a few of these, you know, like speed lunges.
Stepzan (16:11):
Mm-hmm yeah. I'll try it. I'll definitely try it like that. Cool. Cool. Mark. I need to go all take care for, thank you very much. You're and I'll send you the feedback.
Mark Burik (16:26):
Awesome. Thank you.
Stepzan (16:28):
Thank you for your time. Once. Have a good
Mark Burik (16:30):
Night.
Stepzan (16:32):
My wife, Charles,
Mark Burik (16:34):
Hey guys, this is mark again. I hope you enjoy that episode and I hope you got a lot out of it. If you have any specific questions about volleyball, we have a public Facebook group it's called VO chat. Get better at beach volleyball. You can search for that on Facebook. And when you join and as you join that Facebook group, we're gonna send you our best 36 beach volleyball drills. So it's a free drill book. All you gotta do is when you sign up for that Facebook group, and I'm sure you include your email address with us. And we have a lot of coaches, high level referees, actually quite a few high level referees who are answered bulls questions. And we give lots of advice there. If you wanna upgrade, and you want to talk directly to our coaching staff of high level AVP, F IB coaches and players, then you would head to better at each.com/coaching, where you will get access to every single one of our sources, every recorded video analysis and private lesson that we have ever done structured and titled kind of like on this podcast.
And you'll be able to answer questions, film your drills at home or on the court, film your practices, film your matches and ask us real questions so that we can help you get better as fast as possible. We are also starting up a coaching program for beach volleyball club directors and coaches, so that you guys can be more equipped and learn how we teach our athletes, how to start a beach volleyball business, how to keep coaches organized and accountable and how to give fantastic tools for your players. So if you're interested in any of that, just make sure that you get on our email list. Remember that anybody who joins their email list gets free lessons every week, we send you out a bunch of our videos and blogs, and, uh, we give you quick tips along the way and hope you've enjoyed the episode. And, uh, if you really did, please go ahead like subscribe, share it with a friend who you think needs to hear it. And that goes long way for us. All right. Have a great one. I'll see you on the sand.
