Our Off-Season Day 1️⃣ (Monday) lift with volleyball is our strength day where we place a large emphasis on simply developing a stronger athlete and focusing on more concentric based work.
Since we have an older group this year that has a higher training age, we are experimenting with placing more traditional concentric based strength work one day as you see here, speed-strength/contrast/complex on our second day (Wednesday), and then a work capacity day (Friday) where we use a combination of eccentric and yielding isometric work, all based off some of the work Anthony Donskov has been putting out.
✅ Pause Trap Bar Jump Squat
✅ Safety Bar Split Squat
✅ Dumbbell Row
✅ Sled March
✅ Push Up
✅ Core and Corrective Work Sprinkled In