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Classic Volleyball Workout

This is a basic, volleyball workout routine that focuses on three days a week lifting on big power building movements.

The workout was taken from the book, “The Complete Weight Training Book,’ published in 1976.

Many of the assistance exercises have been removed to combat overtraining and only the exercises that build the strength, jumping ability and endurance that volleyball players need are included here.

The modified routine revolves around core power exercises that you’ll train 2-3 days a week on. Of course all of these specific sports workouts can be used by everyone. A good workout is a good workout no matter what type of lifter or athlete you are. The workout has been modified so you can add your own set and rep scheme to the mix as well.

The primary advantage of weight training for volleyball is improvement of vertical jumping ability.

Power Cleans
Pulldowns
Pressdowns
Overhead Press
Squats
Calf Raises
Situps

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. If three days is too much, drop it to two days a week. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

workout training weightlifting volleyball

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Supersets Power Workout II

Here’s another workout that aims to balance strength levels of all the major muscle groups. This program will create proper body muscle balance and raise strength levels. Use it for 3-6 months depending upon your training goals.

You’ll train 2-3 days per week with exercises that increase overall muscular strength and with supersets, muscular endurance as well, leaving you with a total body balance of strength, power and agility.

For the supersets: Do the first set of exercise 1(a), then immediately do the first set of exercise 1(b). Rest the prescribed 1-2 minutes, then go on to the second sets of 1(a), 1(b). Follow this format for the prescribed number of set and reps. You can set your own set and rep scheme or follow a traditional three sets of 8-10 reps. The choice is always yours.

1a. Overhead Press
1b. Rows

2a. Bench Press
2b. Dips

3a. Pulldowns
3b. Curls

4a. Squats
4b. Leg Press

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. If three days is too much, drop it to two days a week. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must!Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

workout training weightlifting supersets

Supersets Power Workout

This is a workout that aims to balance strength levels of all the major muscle groups. This program will create proper body muscle balance and raise strength levels. Use it for 3-6 months depending upon your training goals.

You’ll train 2-3 days per week with exercises that increase overall muscular strength and with supersets, muscular endurance as well, leaving you with a total body balance of strength, power and agility.

For the supersets: Do the first set of exercise 1(a), then immediately do the first set of exercise 1(b). Rest the prescribed 1-2 minutes, then go on to the second sets of 1(a), 1(b). Follow this format for the prescribed number of set and reps. You can set your own set and rep scheme or follow a traditional three sets of 8-10 reps. The choice is always yours.

1a. Situps
1b. Hyperextensions

2a. Bench Press
2b. Rows

3a. Power Cleans
3b. Curls

4a. Squats
4b. Leg Press

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. If three days is too much, drop it to two days a week. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must!Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

workout training weightlifting supersets

Classic Weightlifting Program (Power Phase)

The Classic Weightlifting Program (Power Phase) was taken from the book “Designing Resistance Training Programs” first edition, co-authored by Steven J. Fleck, PhD and William J. Kraemer, PhD and published in 1987.

The modified workout presented here eliminates many of the assistance exercises that are not needed and may cause overtraining. Only the exercises that build strength and power are included here.

This workout routine focuses on 2-3 days a week lifting on big power building movements with some key assistance exercises thrown in.

The difference with this routine compared to others was that it’s performed in a circuit, with minimal rest between exercises. It’s recommended that you do 2-3 circuits per workout with 8-12 reps for each exercise. Rest for about a minute or two between each circuit.

This type of circuit training is used to achieve muscular strength as well as endurance – both aerobic and anaerobic.

Bench Press or Dips
Pulldowns or Chins
Overhead Press
Squats or Deadlifts
Situps

Notes: Train consistently and if three days is too much, drop it to two days a week. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water. This is a very taxing workout and is not recommended for beginners. The circuit and rep guidelines mentioned earlier are just a sample, use whatever reps and circuits you feel like doing.

Understand that to be successful in any weight training program – hard work is a must!Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

workout circuit training weightlifting power

Classic Powerlifting Program

This workout routine focuses on the big three powerlifts – squat, bench press and deadlift – with some key assistance exercises thrown in for good balance.

The Classic Powerlifting Program was taken from the book “Designing Resistance Training Programs” first edition, co-authored by Steven J. Fleck, PhD and William J. Kraemer, PhD and published in 1987.

At the time the first edition of “Designing Resistance Training Programs” was published, Fleck was working for the U.S. Olympic Committee advising elite athletes and their coaches on training programs and Kraemer was working in the Sports Medicine and Exercise Science Program at the University of Connecticut.

The modified workout presented here eliminates many of the assistance exercises that are not needed and may cause overtraining. Only the exercises that build strength and power are included here.

Day One:
Bench Press
Overhead Press
Curls
Crunches

Day Two:
Squats
Pulldowns
Rows

Day Three:
Deadlifts
Calf Raises
Situps

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. If three days is too much, drop it to two days a week. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must!Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

powerlifting workout training squat bench press deadlift

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