Tuesday, June 17, 2014

Volleyball players! Can You Dig it?


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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 ProgramWeek Difficulty:Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet 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  
Train the right way for your sport! Click here to get this 36 workout program today.


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