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I heart working out!!!! I like to lift weights in the morning (about 6am). It helps wake you up and is proven to help mental health through out the day. I usually condition in the evenings as the sun goes down. I hate running but with a sunset and a cool breeze, it's not so bad (unless I'm running hills against that "breeze). lol Setting a routine that you follow everyday really helps along with switching what you work out a day (lifting or conditioning), but specifically depends on what sport you do. Volleyball is explosive, yet endurance, so it's a tricky thing to train for if you don't know what you're doing. There are fast twitch muscle cells and slow twitch muscle cells. The fast twitch are your explosive, sprinting, jumping, football (except for a few positions, but still) etc. The slow twitch are more your endurance athletes, soccer, swimming, cross country. Volleyball (college) can last about 3 hours, plus you want to jump really high and be quick to the ball, so you have to trade your lifting for both types, quick olympic lifts vs your low weight high rep. Javelin, is mostly just explosive. Mostly just olympic lifting heavy, strengthening all those smaller muscles of the shoulder to refrain from injury (although that usually never works, but better to do it than not), need alot of strength in your core (back, abdomen), and as well in your legs to support all that momentum and torque going on.
Sorry, I love those two sports, and I love lifting (that was pretty much my major in college -- study of human movement). I also coach/trainer, mostly for javelin, used to for volleyball. I love love love the interaction with volleyball, but I love all the subtle details in javelin.
I ramble again. But, overall my favorite lift is the clean, I love to do planks for abs, back squats (so not good for your back though), etc.
heart heart heart heart
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