Phase 6

Phase 6

-date, 3 lifting sessions per week

-always perform a general warm-up and stretch (before and after lifting)

-3 sets x 6 reps (*plus warm-up set), fully recover between sets

-SPEED-AGILITY-PLYOMETRICS are done 2x’s per week

LEGS/CORE	CHEST/BACK	SHOULDERS/ARMS
*Power clean	*Single-arm DB press	*Hang clean
*Power squat	Pull-ups (pulldowns)	*Single-arm DB shoulder press
Incline lunges	Incline bench press	Wide-grip upright row
*Hamstring curls	Wide seated grip-rows	*DB curls
Reverse crunch	Vertical press	External rotations
Twist crunch on ball	Narrow-grip pulldowns	Triceps extensions (angled bar)
Back extensions
Weighted ball crunches

SPEED-AGILITY

Choose 1 speed drill and 4 agility drills and perform 3 repetitions

3 sets of 10 single-leg vertical jumps (each leg)

3 sets of 10 power skips (each leg)

3 sets of 10 long jumps

3 sets of 10 single-leg zig-zag hops

I will answer all your volleyball questions!!