Here is a sample volleyball off-season/summer workout program. It comes from my days coaching at Brown and was given to our players in 2004 for their use during the summer months. To provide a sense of timing, we began our pre-season about August 25th each year, so the program is timed out with that in mind. Obviously, this is just one example of a workout plan, and perhaps not the best for any given team or player. It does provide something from which to work, though.
This vballsummer spreadsheet features two tabs. One is weight training. The other is conditioning. The latter actually features a calendar layout with what to do each day of each week, including the weights program. The other tab provides the specifics of each week’s weight training work.
The BIKE_WORKOUTS spreadsheet is exactly what is sounds like. It includes eight workouts ranging from 15-25 minutes with specifics for how each section of the ride should be done.
The General_Conditioning document describes all the running, agility, and other types of exercises which are indicated in the vballsummer spreadsheet.
Here’s the introductory letter our strength coach at the time included with the packet. It provides a bit of advice on implementing the program.
SUMMER WEIGHT TRAINING
The attached spreadsheets outline your summer lifting schedule. The weight training is divided into 3 x 4-week training blocks. The basic design of the program is a 3-week build-up followed by 1 week reduced load and/or active rest. As a general rule, when the repetitions decrease, the loads lifted should increase for your core exercises, however, you should pay close attention to the assigned percentages as well.
The percentages given for each session are for your major exercises only and are a percentage of your max. If you don’t know your max for a specific exercise, refer to the Nebraska Scale in your manual. This scale allows you to estimate your max by doing a heavy set of 2-3 repetitions. Choose a weight heavy enough that you can only get 2-3 good reps, then refer to the scale to estimate your 1 rep max. Use the number given on the scale to calculate your percentages for the summer program.
Please remember; as the program progresses, your strength will improve. If possible, you should re-test your estimated max halfway through the program and recalculate the weight. If the percentage for the session is 90-95% and your sets are easy, you should add weight and re-test your max.
If you have any questions about the program or cannot remember a specific exercise, ask a trainer at the gym where you workout. If you are uncomfortable performing a specific exercise and cannot get proper instruction, please try and substitute another exercise that targets the same muscle group.
There is a training calendar provided with an example of the optimal training split for your summer program. However, in the instance that you want to train on weekends, it is acceptable to spread the workouts over 7 days instead of just 5. Never lift weights more than 2 consecutive days without a day off in between. It’s OK if your training split is different from the calendar provided you rest properly and get all the sessions completed within the week.
The training calendar also includes options for summer conditioning. There are 4 conditioning sessions listed along with your weight training. The basis of most of your summer conditioning is interval training. You can follow these workouts precisely, or use them as guidelines for training. If you have more than 2 club sessions each week in addition to this program, substitute the 3rd session for one of your conditioning workouts.
Descriptions of the summer conditioning sessions are provided in the summer manual along with several other options. Bike workouts, volleyball (club) workouts and spinning classes can be substituted for conditioning sessions as long as you are working with the principles of interval training in mind. However, these workouts were designed specifically for your summer training and should be followed as closely as possible.
If you have any questions or concerns please feel free to contact me by email at anytime. GOOD LUCK AND TRAIN HARD!