The following training program is a 4-week cycle dedicated to increasing high school volleyball or basketball athletes’ strength and power. You’ll train twice a week for 4 weeks for a total of 8x sessions.
This program uses basic barbell movements to train strength. Each strength portion is followed by a short, intense, 3 min. work capacity effort, then a core circuit and some durability work.
The program notates circuits that you’ll complete with numbers in parentheses, e.g. (1), (2), (3)… Complete one circuit, then move onto the other, and so on through the entire session. The sessions follow a general format:
- Parts (1) and (2): The strength work is designed to build strength, not mass, of the upper and lower body. You’ll be doing low reps and high weight.
- Part (3): The work capacity efforts mimic the movement patterns in the strength work. They are short, so go as hard as you can for these.
- Part (4): The core work is designed to build total midsection strength, with some emphasis on improving lower back strength.
- Part (5): The durability work revolves around the strength and mobility of the gluteus medius, the hip stabilizer that prevents knee dive (a prevalent problem for developing athletes, especially females, and the rotator cuff muscles, the 4 muscles that stabilize the upper arm bone over the scapula.
In general, you want to train twice a week on the same days. This program prescribes Monday and Wednesday, however, if that doesn’t work with your volleyball training schedule, change it.
If you want to strength train and know there is a hard practice coming later in the day or the next day, do the strength work in parts (1) and (2), skip (3), then do (4) and (5).
If you’re pressed for time, do Parts (1), (2), and (4).
This program requires a fully equipped high school weightroom including barbells, racks, dumbbells and plyo boxes.
How long should each session take?
45 min. for 30-35 athletes. More than that may take a bit longer in order to get all athletes through.
Why are there 2 numbers behind some of the lifts and in the tables, for example, Renegade Rows – 10#/20#?
The first loading is for newer/younger females. the second is for older females.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: email@example.com
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.