BYU-Hawaii NAIA 1988 National Champs
Marlo Stanley, of BYU-Hawaii Box Squats 505 and Parallel Squats 315. She is a member of the 1987-88 NAIA National Collegiate Volleyball Championship Team. Marlo is being spotted by BYU-Hawaii Campus Strength Coach John Farley, Jr.
Editor’s Note:
Last summer (1987) I took my wife and four children to a Hawaiian island paradise on Oahu. We rented a house on the beach in Laie for 30 days.
However, I couldn’t stay away from the weight room and did several mini-clinics at BYU-Hawaii. The campus is located right in Laie, and without reservation I can say it is one of the most beautiful college campuses on this planet. The “Aloha Spirit” is at its best with BYU-Hawaii students and faculty. I met strength coach John Farley in the weight room. He is very knowledgeable and possesses great strength himself. immediately and he began using the BFS program with all his athletes. At the end of our stay, our families got together for a special farewell Hawaiian dinner. It is something we shall always remember.
After we left, Coach Farley introduced the BFS Many tangible and intangible elements influence the winning of a national championship. Some of the intangibles are the emotional, mental, social, and spiritual influences, which are very difÏcult to measure. The tangible qualities include the technical and physical aspects of training, which are more objectively measured. All of these aspects must be accurately evaluated, effectively monitored, and progressively developed. This article considers perhaps the most important aspect of physical development — explosive power.
One of the best ways to develop this explosive power is to implement a well-planned, intensive, weight-training program to Coach Navalta and the volleyball team. program. Our successful weight-training program was a The following article by Coach Navalta illustrates result of a consistent coaching philosophy following the the results that took place during the following | months. programs, and adjusting training resources to the needs CHAMPIONSHIP POWER Continued from page 18 - =”
CHAMPIONSHIP POWER VOLLEYBALL BYU-HAWAII of the individual players.
The two most important qualities of a strength coach techniques must realize that newly gained strength and are technical knowledge and ability to motivate. As the power complements other existing programs, such as expert, the strength coach should understand the plyometrics, anaerobic drills, aerobic development, and mechanics of the exercises and teach players properly, so sports skill-related practices. as to avoid injury and to ensure they are developing all Once we established our general philosophy toward the proper muscle groups. He should also continually a weight program we agreed on specific rules of conduct motivate the players by encouraging, challenging, and for our players.
The rules governing conduct and pushing them to lift more weights. Choosing the right performance during training sessions were simple and strength coach is critical for an athletic team. direct:
We are fortunate to have John Farley, Jr., as our 1. Each player must be mentally, emotionally, and strength coach at BYU-Hawaii. John has been an integral physically ready to train seriously, and to give part of the success of our volleyball program the past 110 percent. three seasons.
2. Ifa player is not prepared, she will not be allowed to enter the weight room.
3. Each player must be positive with non-verbal Here are some of his beliefs about the strength program and our team. and verbal expressions with her partner, especially when she is going for a personal record.
About his beliefs: “If one of our women athletes is to improve her on- . Whena player attempts and fails at a record or court skills, she must give 100 percent intelligent effort 4. Partners are expected to encourage each other. weight, we expect comments such as: “Keep on to get back 100 percent possible results from her trying your best and you'll get it next time.” Or, conditioning. They must understand that games are “We're with you. Give it your best shot next time.” won in the noise and excitement of the playing court, but championships are won quietly and Enforcing the rules during weight training is largely applause in the weight room.” the responsibility of the strength coach.
Continued on next page CHAMPIONSHIP POWER VOLLEYBALL Continued from previous page About his expectations: strength by 80 percent over the seven-month training “T motivate the team members when they come in. I period using the core program. The highest increase was expect them to come in with a positive mental attitude 153 percent in the Dead Lifts, followed by 120 percent in and be prepared to give their best every training session. the Box Squats, and 81 percent in the Towel Bench Press.
There is no room in weight training for negative The remaining exercises were the Parallel Squat (70 attitudes. If they want to succeed, they must constantly percent), Bench Press (58 percent), and Cleans (49 push, think strong, and stay hungry.” percent).
About the team:
“This is the strongest team (at BYU-Hawaii) that I’ve establishment of personal and team records. Winnie had the opportunity to train the past three years. Their Ngatuvai holds the record in the Towel Bench Press. attitude is super. They train with 110 percent intensity (205), Dead Lift (295), Cleans (155), and Bench Press and never quit. The amount of weight they lift each time (185). Marlo Stanley, the shortest and lightest member of is astounding, and a credit to their team commitment.” the team, and Mona Afalava hold the record for the Box John’s strength training program consists of the core Squat (505) and Parallel Squats (315).
exercises, including the box squat, towel bench press, The Box Squats and Parallel Squats helped Marlo dead lift, parallel squat, and bench press. We also Stanley lead the team in the Vertical Jump. She increased selected auxiliary lifts. The chart below records the her Vertical Jump by four inches. The team’s average strength development and vertical jump increase of increase was 2.44 inches. seven players of the championship team.
Although there were significant increases in strength and Vertical Jump, the players had to adjust to D1 = Pre-test Marlo the high expectations and demands of the program.
They were asked to do certain exercises the day before a wanted to “save themselves” for the match the next day.
Average increase per player = 70 pounds, or a plus 81% They questioned the physiological recovery rate of their match. This was very difÏcult for some since they bodies. However, this team kept on improving on all their core and auxiliary lifts and also kept on winning volleyball matches that culminated by winning their second straight National Association of Intercollegiate Average increase per player = 147 pounds, or a plus 153% Average increase per player = 44 pounds, or a plus 49% Athletics women’s volleyball championship.
“Yes, games are won on the field and on the court, but champion-ships are definitely | won in the weight room. To be successful, athletes and coaches must establish and training program.” — Coach Wilfred Navalta Average increase per player = 56 pounds, or a plus 58% P1122:
Average increase per player = 223 pounds, or a plus 120% record: winning percentage. Last season, his team Average increase per player = 104 pounds, or a plus 70% Vert.
Average increase per player = 2.44 inches. also garnered NAIA Coach-of-the-Year honors for the second selected as the Sportsperson-of-the-Year in Hawaii. Coach Navalta earned a doctorate in education in 1978 at Brigham Young University, coached six All-American The improvement in strength development and victories on the court were gratifying for the individual player and team. Each player increased her overall 24 preparation for the South Pacific Games.
From BFS Magazine — September/October 1988. Part of the BFS Magazine Archive (1980–2014).
