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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John Forman
John Forman

John most recently coached for an NCAA Division II women's team. That followed a stint as head coach for a women's professional team in Sweden. Prior to that he was the head coach for the University of Exeter Volleyball Club BUCS teams (roughly the UK version of the NCAA) while working toward a PhD. He previously coached in Division I of NCAA Women's Volleyball in the US, with additional experience at the Juniors club level, both coaching and managing, among numerous other volleyball adventures. Learn more on his bio page.

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