US Sports Net Today!

Live Play-by-Play, Updates, Highlights and More! on US Sports Network!
[Chrome Users-You may have to click on the play button twice to listen]
US Sports Network Powered By Beast Sports Nutrition!

US Sports Radio
The Las Vegas Raiders Play Here
Fitness and Sports Performance Info You Can Use!
The Scoreboard Mall
The Rock Almighty Shaker Of Heaven And Earth!
The Coolest Links In The Universe!

Tuesday, June 17, 2014

Volleyball players! Can You Dig it?


The Volleyball Program was built specifically for developing full body power for use in the sport of Volleyball. Within this program are Olympic movements like Power Cleans and Snatches. Also included are strength development exercises such as the Squat and Bench press. Finally, there are some fun exercises for fine tuning leg power such as the plyometric exercises Tuck Jumps and Static Squat Jumps.

The starting point of the Volleyball Program is based on your initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Select a Program

3 Day Volleyball Program
View a Sample Workout of this Program below
Week 1 - Day 1 (Tuesday) of 3 Day Volleyball ProgramWeek Difficulty:Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Power Clean Deadlift
5 reps @ 215 lbs,4 reps @ 255 lbs,
3 reps @ 300 lbs,4 reps @ 340 lbs,
3 reps @ 320 lbs  
10 reps @ 310 lbs,5 reps @ 370 lbs,
3 reps @ 435 lbs,2 reps @ 495 lbs,
8 reps @ 435 lbs,10 reps @ 400 lbs,
8 reps @ 370 lbs  
Dumbbell Step Up
12 reps @ 60 lbs,8 reps @ 65 lbs,
8 reps @ 60 lbs  
Side to Side Double Leg Line Hops
8 seconds,6 seconds 
Theraband Internal\External Warmup Rotation (AD)
12 reps,8 reps,
8 reps  
Dumbbell Bench Press
15 reps @ 85 lbs,12 reps @ 85 lbs 
Dumbbell Incline Fly (45 Degree)
15 reps @ 30 lbs,10 reps @ 30 lbs 
Med Ball Chest Pass (standing)
12 reps,8 reps,
8 reps  
Train the right way for your sport! Click here to get this 36 workout program today.

10 Rules of Fat Loss

Personal Trainers: Train More Clients, Make More, Have More Freedom

No comments:

Post a Comment