Phase 3
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Table Of Contents

 

 

PHASE III --- MAXIMAL STRENGTH

-date, four workouts per week

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

-4 sets of 4-7 repetitions (*plus warm-up set), fully recover between sets

 

 

LEGS/CORE

CHEST/BACK

SHOULDERS/ARMS

*Squat

*Bench press

*DB shoulder press

Single-leg leg press

*Pull-ups (*pulldowns)

Wide-grip upright row

*Hamstring curls

Incline DB press

Front DB raises (2 sets)

Calf raise on leg press

One-arm DB rows

*Incline DB curls

Reverse crunch

Vertical chest press

Dips

Twist crunch on ball

Narrow-grip pulldowns

Hammer curls

Back extensions

 

External rotations

Weighted ball crunches

 

 

 

 

SPEED-AGILITY-PLYOMETRICS

-start with one session per week (2-days after a leg workout)

-done after a warm-up, BUT/ before lifting

-each drill takes about 5-15 seconds

-allow full recovery between each drill/set

-increase the # of sets by 1 each week

Choose 1 speed and 2 agility drills and perform each for 2 repetitions

2 sets of 10 repeated vertical jumps (VJ’s)

2 sets of 10 single-leg hops for each leg

2 sets of 10 bounds for each leg

 

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