Rejoining a semi-competitive volleyball league. Games on Monday night (~2 hrs, nonstop) and practice one other night (~1 hr)
I just want to keep the size/strength I have and not mess things up. It's a lot of jumping, diving, sprinting. I'll have a dedicated hour for workouts the other days of the week.
Again, I'd like to not lose size- increasing strength would be great. I'm not sure what sort of sets/reps I should use, or how many days.