Phase 1
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Table Of Contents

 

 

PHASE I --- BUILDING STRENGTH

-dates

 

-4 workouts per week (Monday, Tuesday, REST, Thursday, Friday, REST, REST)

-ALWAYS follow this order: LEGS, CHEST/BACK, SHOULDERS, REPEAT¼

-perform a general warm-up, *warm-up sets, and stretch (before & after lifting)

-3 sets of 8-10 repetitions of each exercise, allow for full recovery between sets

-progress in weight OR repetitions each week (adjust to keep 8-10 reps)

-DO NOT neglect the "CORE" (abs and low back are important for performance!)

-TRAIN the CORE 2x’s/week (have at least 48h between sessions)

 

 

LEGS/CORE

CHEST/BACK

SHOULDERS/ARMS

Squat

Bench press

Machine shoulder press

Incline lunges

Front pulldown

Wide-grip upright row

Hamstring curl

Incline dumbbell (DB) press

Rear-deltoid lateral raise

Standing calf raise

Wide-grip seated row

External rotations

Reverse crunch

Decline bench press

DB shrug

Twist crunch

Reverse-grip pulldowns

Triceps extensions

Back extensions

 

Barbell curls

Ball or weighted crunches

 

 

 

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