Volleyball Training Weeks 4 and 5
- josephaohara
- Nov 7, 2024
- 2 min read
Updated: Nov 20, 2024
At this point you should be really moving well throughout the workouts and ready to increase the intensity and weight. As always, if you have any questions or want to try a free session at our club, just email us at Team@oharafitness.net
Week 4
Day 1
1: Superset
A: Barbell squat to calf raise
B: Shoulder Tap Push Ups
3x15
2: Superset
A: Barbell Bench
B: Dumbbell Lunge
C: Dumbbell SPEED rows
3x15
3: Superset
A: Plyo Deadlifts with a Trap Bar or Dumbbells
B: Incline Alternating Dumbbell Bench
C: Romanian Deadlifts
3x10
4: Abs/Plyo
A: Box jumps
B: Sit Ups
C: Bench Jumps
D: V Ups
3x10
Day 2
1: Superset
A: Dumbbell Snatch
B: Reverse Fly
C: Triceps Pulldown
3x15
2: Superset
A: Arnold Press
B: Dips
2x10
3: Superset
A: Farmers Walk 100ft
B: Leg Raises x 20
x 5 sets
4: Superset
A: Mountain Climbers x 50 per leg
B: SPRINT x 100ft
x 5
Week 5
Day 1
1: Superset
A: Front Squats
B: Bench Jumps
C: Push Ups
3x12
2: Superset
A: Bench
B: Bench Step Ups
C: Dumbbell Rows
3x10
3: Superset
A: Kettlebell Deadlift with hop x 15
B: Box Jumps x 10
C: Farmers Walk x 50ft
x3
4: Abs
100 of each
Sit Up
Russian Twist
Leg Raise
Day 2
1: Superset
A: Dumbbell Cleans
B: Romanian Deadlifts
3x10
2: Superset
A: Dumbbell Push Press
B: Reverse Fly
3x15
3: Superset
A: Overhead Walk
B: Sprint
100 feet x 5 sets
4: Superset
A: Upright Row
B: Lateral Raise
C: Forward Raise
D: Shrug
3x15
5: Abs
Russian Twist FAST
Russian Twist SLOW
Leg Raise FAST
Leg Raise SLOW
3x20
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