For a decade now, coaching Volleyball teams in the weight room, as well as private sessions, has been a major part of our program. The explosiveness, agility, power, strength, and conditioning required for the sport just mixes perfectly with our training methods. Below is weeks 1-3 of the program we typically will use with our Volleyball Players.
*Many of our HS Volleyball athletes have gone on to compete in Powerlifting due to their body's ability to create a large amount of force and power. We use more barbell and strength based training with our Volleyball athletes than other programs.
Week 1
Day 1
1: Superset
A: Squat
B: Shoulder Tap Push Ups
3x12
2: Superset
A: Split Squat
B: Dumbbell Bench
C: Pull Ups (max rep)
3x10 (pull ups will be max rep)
3: Superset
A: Incline Barbell Bench
B: Dumbbell Row
C: Overhead Lunge
3x8
4: Superset
A: Incline Dumbbell Fly
B: Kettlebell Swing
C: Box Jump
3x12
5: Abs
Leg Raise
Sit Up
Bicycles
3x20
Day 2
1: Superset
A: Barbell Clean
B: Reverse Fly
3x8
2: Superset
A: Dumbbell Push Press
B: Bench Jumps
3x12
3: Superset
A: Forward Raise
B: Lateral Raise
C: Upright Row
D: Triceps Extension
3x15
4: Superset
A: Triceps Pulldown
B: Hammer Curls
3x15
5: Abs
Russian Twist
Flutter Kicks
Scissor Kicks
4x20
Week 2
Day 1
1: Superset
A: Barbell Squat
B: Dumbbell Bench
C: Dumbbell Deadlift
3x15
2: Superset
A: Goblet Lunge
B: Dumbbell Rows
C: RDL
3x12
3: Superset
A: Step Ups
B: Kettlebell Swim
C: Box Jump
3x15
4: Superset
A: Calf Raises x50
B: Push Ups x20
C: Pull Ups x MAX
x3
5: Conditioning/Abs
A: Mountain Climbers
B: Bicycles
C: Bench Jumps
D: Leg Raises
2x20
Day 2
1: Superset
A: Dumbbell Snatch
B: Reverse Fly
C: Close Grip Push Ups
3x10
2: Superset
A: Arnold Press
B: Upright Row
2x15
3: Superset
A: Farmers walk for 30 seconds
B: Mountain Climbers x30
x5 Rounds
4: Abs
100 Leg Raises
75 Sit Ups
30 V-Ups
Week 3
Day 1
1: Superset
A: Barbell Squat
B: Dumbbell Bench
3x15
2: Superset
A: Front Squat
B: Incline Bench
C: Dumbbell Rows
3x12
3: Superset
A: Jump Squat
B: Pull Up Hold
30 seconds of each, no rest 5 rounds
4: Conditioning/Abs
A: 30 second High Knee FAST
B: 30 second Mountain Climbers
C: 30 second Russian Twist
D: 30 second Flutter Kicks
x5
Day 2
1: Barbell Cleans
5-3-2-2-1
2: Barbell Push Press
8-8-6-6-3
3: Superset
A: Dumbbell Snatch
B: Box Jump
C: Weighted Calf Raise
3x15
4: Superset
A: Reverse Fly
B: Bench Jumps
3x20
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DUMBBELLS
KETTLEBELLS
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