Our Off-Season Day 2️⃣ (Wednesday) lift with volleyball, our ‘power’ or ‘contrast/complex day, where we place a large emphasis on developing a more explosive and powerful athlete.
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), all based off some of the work Anthony Donskov has been putting out.
✅ Band Resisted Kettlebell Swing
✅ Trap Bar Dead Lift paired with Seated Box Jump
✅ Strap Row paired with Overhead Slam
✅ 1-Leg RDL
✅ Alternating DB Bench Press
✅ Core and Corrective Work Sprinkled In
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!