Phase 4
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Table Of Contents

 

 

PHASE IV --- STRENGTH & POWER TRAINING

-date, 3 lifting sessions per week

 

-3 sets of 4-6 repetitions (*plus warm-up set), fully recover between sets

-Olympic lifts are added, the technique for these exercises must be PERFECT! (come see me for instructions)

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

LEGS/CORE

CHEST/BACK

SHOULDERS/ARMS

*Hang clean

*DB flat press

*High pull

*Squat

*Front pulldowns

*DB shoulder press

Step-ups

Single-arm incline DB press

Rear delt machine (2 sets)

*Hamstring curls

Wide-grip seated rows

*DB curls

Reverse crunch

Pec-dec

Triceps extensions (angled bar)

Twist crunch on ball

One-arm DB rows

External rotations

Back extensions

 

 

Weighted ball crunches

 

 

 

SPEED-AGILITY-PLYOMETRICS

Choose 2 speed drills and 3 agility drills and perform each for 3 repetitions

3 sets of 10 repeated VJ’s

2 sets of 10 single-leg hops (each leg)

3 sets of 10 lateral jumps

 

  [PHOTOS] [VOLLEYBALL]

I will answer all your volleyball questions!!