Ultimate Strength and ConditioningAccess Membership

Physical Preparation: The Program

In Part I, we talked about completing a needs analysis for sport in order to identify training targets in our program.  With that information in mind, we will move along to designing our program.  I am going to go step by step through planning an off season training program for the competitive volleyball athlete.  Again, the information and thought process is applicable across many sports, our program will be specific to volleyball.

Phentermine Online Usa Part II – The Program

Here is a general overview of what we are going to accomplish.  The program will be a three day split, with movement training, strength training, and work capacity completed on all three days.  Each day will have a full body approach, and will have a particular focus in terms of speed and metabolic demands.

One big mistake I see a lot of coaches make is trying to do too much.  Trying to have too much variety, or trying to move heavy loads too frequently.  Variety is nice, it keeps things interesting for the athletes and helps to keep them engaged in training, but for novice athletes it is vitally important to hammer home the basics.  We must master our squatting, lunging, and hinging patterns before we add variety to the program.  Each day as a warm up my athletes will perform body weight squats, good mornings, and multi-directional lunging patterns. This gives me the opportunity to watch them move without worry about loads or bar speeds.  It also allows us to slow down the pace and try to develop body awareness in all these positions.  We simply must practice good patterns at all times.  This means coaching the warm up and giving technical and visual feedback from heels to head.

http://nancynorthcott.jim-mcdonald.net/renegade-in-box-set/ The Warm Up –

This is basic stuff, but again, we have to practice good patterns.  If I am going to expect my athletes to put the bar on their back and squat weights, they sure as hell better be able to squat with their body weight first.   The warm up is the perfect time to coach up these positions without worry about loads or speeds.   Below is a basic movement warm up.

BW Squat x 10

BW Good Morning x 10

Lateral Lunge x 10e

Step Back Lunge x 10 e

Band Pull Aparts x 20

Yea, it’s basic, but that is exactly what it needs to be.  You can add some jogging, skipping, jump roping, or whatever else you have space for.  As far as I am concerned, if my athletes can do these exercises well, then we have the flexibility and awareness to progress in our program.  I will add variety, particularly to the lunges or upper back work, but the goal is always the same.  I also may add in some hip activation work, but doing a set of wide squats or good mornings also accomplishes this goal.

The Template

1a. Bilateral Explosive Work (Vertical/Horizontal/Lateral)

1b. Upper back/ROTC exercise

2a. Bilateral Squatting Pattern

2b. BW explosive work or hip activation

3a. Hip hinging Pattern

3b. UB pulling pattern

4a. Single Leg Pattern or Lateral Hip (Abduction/Ext Rotation Movement)

4b. UB Pressing Pattern (Floor pressing

5a. Core stability/Bracing/Anti-movement patterns

5b. Upper back/Shoulder Endurance

Day 1. Train Fast

At the start of the week when we are physically and mentally fresh, we want to train fast.  I don’t want to train slow, ever.  I want to teach my athletes to apply force into the ground rapidly.  We want to learn to accelerate loads (produce force) and also learn to decelerate loads (reduce force) at rapid rates.

Always start the day with the fastest movements and progress to slower and auxiliary exercises.  Conditioning work should complement the strength training program.  Meaning, if we train at high intensities and low volumes in the weight room, then my conditioning reflects these targets as well.

Day 1. Train Fast

Exercise Sets x Reps Load
1a. BW Box Jumps 3 x 5
1b. Banded Face Pull 3 x 10
2a. BB Back Squat 4 x 3
2b. BW Lateral Bounding 3 x 5 e
3a. DB RDL 2 x 8
3b. DB Row 2 x 10 e
4a. DB Step Back Lunge 2 x 8 e
4b. DB Floor Press (Fast) 4 x 4
5a. Plank + Leg Raise 2 x 15 e
5b. Prone Y/T 2 x 6 e


60 Yard Shuttle (20/10) 5 x 60 Yards
Work:Rest – 1:4

Day 2. Train Heavier

Nothing fancy here, no need for it.  Repeat the same exercises from day 1, but bump the intensity up and alter the volume accordingly.  I typically incorporate some variety into my upper back and hip work, but the core lifts stay the same.

Day 2. Train Heavier


Sets x Reps


1a. DB Squat Jumps 3 x 5
1b. Banded Face Pull  3 x 10
2a. BB Back Squat 4 x 5
2b. Lateral Hurdle Hops  3 x 5 e
3a. DB RDL   3 x 5
3b. Chin Ups 3 x 5 
4a. DB Step Back Lunge 3 x 5 e
4b. DB Floor Press (Heavy) 3 x 5
5a. Plank + Arm Raise 2 x 10 e
5b. Prone Y/T – Iso Hold 2 x (5 x 3 sec e)


150 Yard Shuttle (25/25 x 3) 4 x 150 Yards
Work:Rest – 1:2

Day 3. Turn up the Volume

During the off-season, the end of the week is the time to get some volume in your program depending on your training targets.  That doesn’t mean that all of sudden the program loses direction, remember, the training process is only effective if it is efficient as well.  I don’t want to waste my athletes time.  If we are going to train we are going to have a purpose and we are going to work towards accomplishing goals.  The end of the week presents the opportunity to be alittle creative, make the environment competitive, present your athletes with challenging situations, and maybe even have some fun too.

There are a couple ways to approach this, below is my preferred method.  The majority of the time I will use complexes for time or reps with my athletes.  The goal is for the athlete to provide one set of each exercise in succession in one “giant set” without resting until the end.  Ideally I choose 4-6 exercises performed for 5 reps each with light to moderate weight depending on the exercise.  An added benefit of the complex is the increased exposure to each exercise the athletes get with lighter weights.  The increased reps, if done well, lead to better movement patterns on our fast and heavy days.

The focus should be on speed and technique, not on load.  After one set of the complex, heart rate should be elevated, around 170-180 bpm.  Use a rest interval of 1:2, and repeat for 3-5 sets.  Start with an empty bar and try to add 5-10 pounds each week.

Day 3. Volume – Get Reps 

Exercise Sets x Reps Load
1a. FWD Hurdle Hops 4 x 5
1b. Banded T 2 x 15

Complex – 

4 x 5 Reps e
BB Back Squat
BB Step Back Lunge
BB Bent Row
BW Squat Jump
Farmers Walk  1 Lap
Additional Upper Back Work
Additional Core Work

There you go.  I hope I answered your questions, and I hope you have more questions to ask for the coming weeks.  Fire away.

No comments yet.

Leave a Reply