Here is a sample weight training program I saw a men’s professional volleyball team use. I present it for your information and maybe to provide some ideas for your own purposes (like this one). I’m not suggesting you should use 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 alternate A-B-A-C-A, and the team lifted 5 days per week. The sets and repetitions adjust over time.

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John Forman
John Forman

John is currently Technical Director for Charleston Academy. His previous experience includes the college and university level in the US and UK, professional coaching in Sweden, and both coaching and club management at the Juniors level. Learn more on his bio page.

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