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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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