Get the majority of your respective training volume from accessory lifts for all key muscle groups, with sets of 6-fifteen reps, training each muscle mass/movement two-3 occasions every week for 4-six sets (or 40-70 full reps) for each session. I like to recommend accessory lifts over lighter sets of squat, https://sportssoccer41740.timeblog.net/64325860/detailed-notes-on-sports-volleyball