Gabby's Workout
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  Gabrielle Reece's Training for Volleyball

Gabrielle Reece




The workout created by Gabrielle Reece and her trainer, T.R. Goodman, is the program Gabby follows to get in physical shape to dominate opponents on the volleyball court. It's a general program designed to lay a strong foundation of fitness, strengthen joints, and put endurance in muscles in order to both improve game skills and help prevent injuries.

Gabby and T.R. recommend following a training cycle that starts with an endurance-building phase from four to six weeks, followed by a strength-building phase from four to six weeks, and then a one to two week break from strength training. After the break, the endurance-building phase should begin again. Within each phase, it is important to start with easy intensities and progress to more difficult intensities over time. The key to knowing when to increase your intensity level is to become aware of the times when you can easily accomplish your routine.
Gabrielle Reece's Training for Volleyball

Aerobic Training
Begin an aerobic fitness program with 20 minutes of aerobic exercise - walking, running, swimming, cycling, hiking, etc. - three to five non-consecutive days per week. Gradually progress to 30 minutes, then 40 minutes, during aerobic training periods.
Strength Training
Prior to performing any strength training exercises, complete a minimum of 5 minutes of moderate aerobic activity. Choose 2 to 3 muscle groups to train each workout. Rest a minimum of 48 hours between working the same muscle.
    Chest   Endurance-Building Phase   Strength-Building Phase
             
Vertical Chest Press   Vertical Chest Press   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Incline Chest Press   Incline Chest Press   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
OR *            
             
Flat Dumbbell Chest Press   Flat Dumbbell
Chest Press		   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Incline Dumbbell Chest Press   Incline Dumbbell
Chest Press		   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Cable Crossover   Cable Crossover   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
    Triceps   Endurance-Building Phase   Strength-Building Phase
             
Tricep Extension Machine   Tricep Extension
Machine		   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Lying Dumbbell Extensions   Lying Dumbbell
Extensions		   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
OR *            
             
Cable Pushdown   Cable Pushdown   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Lying Dumbbell Extensions   Lying Dumbbell
Extensions		   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
    Legs   Endurance-Building Phase   Strength-Building Phase
             
Leg Extension   Leg Extension   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Leg Press   Leg Press   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Leg Curl   Leg Curl   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Calf Raise   Calf Raise   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
  Lunge (Optional)        
             
    Shoulders   Endurance-Building Phase   Strength-Building Phase
             
Shoulder / Military Press   Shoulder /
Military Press		   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Lateral Shoulder Raise Machine   Lateral Shoulder
Raise Machine		   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Rear Deltoid Machine   Rear Deltoid Machine   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
OR *            
             
Dumbbell Shoulder Press   Dumbbell Shoulder
Press		   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Cable Lateral Raise   Cable Lateral Raise   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Bent-Over Lateral Raise   Bent-Over
Lateral Raise		   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
    Back   Endurance-Building Phase   Strength-Building Phase
             
Lat Pulldown   Lat Pulldown   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Seated Row   Seated Row   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
One Arm Dumbbell Row   One Arm
Dumbbell Row		   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
    Biceps   Endurance-Building Phase   Strength-Building Phase
             
Bicep Curl Machine   Bicep Curl Machine   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
OR *            
             
Straight Bar Curl   Straight Bar Curl   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
Dumbbell Curl   Dumbbell Curl   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions
             
    Abdominals   Endurance-Building Phase   Strength-Building Phase
             
Ab Crunch   Ab Crunch   3-4 sets of 8-12 repetitions   3-4 sets of 6-8 repetitions

 

Bally Total Fitness

 

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