Volleyball players! Can You Dig it?

Volleyball

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 Program	Week Difficulty:Medium
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Power Clean Deadlift	5 reps @ 215 lbs, 4 reps @ 255 lbs, 3 reps @ 300 lbs, 4 reps @ 340 lbs, 3 reps @ 320 lbs
	3	Video Squat	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
	4	Video Dumbbell Step Up	12 reps @ 60 lbs, 8 reps @ 65 lbs, 8 reps @ 60 lbs
	5	Video Side to Side Double Leg Line Hops	8 seconds, 6 seconds
	6	Video Theraband Internal\External Warmup Rotation (AD)	12 reps, 8 reps, 8 reps
	7	Video Dumbbell Bench Press	15 reps @ 85 lbs, 12 reps @ 85 lbs
	8	Video Dumbbell Incline Fly (45 Degree)	15 reps @ 30 lbs, 10 reps @ 30 lbs
	9	Video Med Ball Chest Pass (standing)	12 reps, 8 reps, 8 reps

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