Here is a sample weight training program currently being used by a men’s professional volleyball team. I present it for your information and maybe to provide some ideas for your own purposes. I’m not suggesting it should be used as-is for your own team.
Each sessions starts with a warm-up of 5 minutes or so on a stationary bike
After that is a series of core and shoulder stability exercises, which vary from session to session. In the case of shoulders, they do three sets of 12 repetitions of a couple exercises with either dumbbells or bands. For the core exercises, is three exercises for 40 seconds each, twice through. Obviously, this is adjustable.
The preparatory phase ends with a leg circuit of leg extensions, leg curls, and calf raises. These are meant as warm-up, so lighter weights – 3 sets of 8.
There are three rotating lifting routines.
A – Cleans, Squats, Bend Press, Low Row
B – 1-arm Rows, Lateral Raises, Chest Butterfly, Curls, Shoulder 8
C – Front Raises, Standing Rows, Triceps Extensions, Forearm Curls, Back Raise
The routines are alternated A-B-A-C-A. The team lifts 5 days per week. The sets and repetitions are adjusted over time.
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