Our Off-Season Day 3 (Friday) lift with volleyball, what I would call our ‘repetitive effort’ or ‘work capacity’ day, where the volume is high but the intensity is low, using both yielding isometric and eccentric strength work.

Since we have an older group this year that has a higher training age, we are experimenting with placing more traditional strength work one day (Monday), speed-strength/contrast/complex one day (Wednesday), and then a work capacity day (Friday) which you see here, all based off some of the work Anthony Donskov has been putting out.

✅ RFE Split Squat (Multi-Holds during last set)
✅ Bat Wings (Multi-Holds during last set)
✅ Eccentric Only Slideboard Leg Curl
✅ :5:5 Push Up (5 seconds down, 5 second hold)

By the way, if you are looking for more off-season volleyball strength and conditioning content, check out my Ultimate Off-Season Training Program for Volleyball.

You get everything we do. Plyos. Med Balls. Conditioning. Strength training. And a completely done off-season strength program for you. All in one book.

You can check that out HERE!