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Preseason Volleyball Program Workout

Author Alex FergusonFitness Level IntermediateType Sport Specific
Days in Plan 7 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session
This is a circuit training program. It should be completed on Monday, Wednesday, Friday and Sunday.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Crunches Exercise Picture 1. Crunches
Sets: 3Reps: 10
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 10
Ball Knee Crunches Exercise Picture 3. Ball Knee Crunches
Sets: 3Reps: 10
Bridge Exercise Picture 4. Bridge
Sets: 3Reps: 10
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 15 Min Intensity: 80%
Day 2 - Rest Day
Day 3 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 80%
Day 3 - Upper Body
Cable Crossovers Exercise Picture 1. Cable Crossovers
Sets: 3Reps: 10
Exercise Ball Dumbbell Chest Pullovers Exercise Picture 2. Exercise Ball Dumbbell Chest Pullovers
Sets: 3Reps: 10
Hammer Curls Exercise Picture 3. Hammer Curls
Sets: 3Reps: 12
Push Up Exercise Picture 4. Push Up
Sets: 3Reps: 10
Seated Shoulder Press (Elastic band) Exercise Picture 5. Seated Shoulder Press (Elastic band)
Sets: 3Reps: 10
Bench Dips Exercise Picture 6. Bench Dips
Sets: 3Reps: 10
Day 4 - Rest Day
Day 5 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 15 Min Intensity: 70%
Day 5 - Legs
Cable Squats Exercise Picture 1. Cable Squats
Sets: 3Reps: 10
Elastic Band Lunges Exercise Picture 2. Elastic Band Lunges
Sets: 3Reps: 10
Jump Squat Exercise Picture 3. Jump Squat
Sets: 3Reps: 10
Walking Lunges Exercise Picture 4. Walking Lunges
Sets: 3Reps: 10
Step Ups Exercise Picture 5. Step Ups
Sets: 3Reps: 10
Day 5 - Lower Back
Back Hyper-Extensions Exercise Picture 1. Back Hyper-Extensions
Sets: 3Reps: 10
Lying Leg Raises / Throwdowns Exercise Picture 2. Lying Leg Raises / Throwdowns
Sets: 3Reps: 10
Machine Back Extensions Exercise Picture 3. Machine Back Extensions
Sets: 3Reps: 10
Day 6 - Rest Day
Day 7 - Cardio
Swimming Exercise Picture 1. Swimming
Duration: 15 Min Intensity: 80%
Day 7 - Shoulders
Cable Trapezius Upright Row Exercise Picture 1. Cable Trapezius Upright Row
Sets: 3Reps: 10
Dips Exercise Picture 2. Dips
Sets: 3Reps: 10
Rotator Cuff (Elastic Band) Exercise Picture 3. Rotator Cuff (Elastic Band)
Sets: 3Reps: 10
Shoulder / Deltoid Extensions Exercise Picture 4. Shoulder / Deltoid Extensions
Sets: 3Reps: 10

With this log you will be able to print off as many sheets as required to track this workout.

Preseason Volleyball Program Basics

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