Spiking Power Prep: Training by Jade Cameron in TrainHeroic

Spiking Power Prep

Cameron Performance

Volleyball
Coach
Jade Cameron

Do you want to spike harder? Do you want to improve your technique to the point that it's automatic and fast? Many athletes want to improve these things but are stuck doing the wrong things. Over and over and over again.

I get so many questions about spiking; "how do I spike harder?", "how can i improve my technique?", "how can I speed up my arm swing?" to name a few. So I decided to release this along with 2 others, to give athletes the tools the need to reach their volleyball performance goals.

Spiking Power is all about giving you a clear path to improving your spiking. In it, we connect your skill and your strength, which is the main focus for all of our training programs, to give you direct improvements. This prep program has all the skill progressions and strength development to help you improve your technique, accuracy, hip and shoulder separation, durability, power and more.

If you're serious about improving your spiking power & skill to take your game to the next level & want to commit for the next 8 weeks, this is the program for you.

Bodyweight options below!

$39
Get Spiking Power Prep
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Learn and Master the Spiking Sequence
Those that follow me know how much I emphasize this. Right from the start I teach you how to apply the Spiking Sequence and give you the drills to engrain the pattern. Where some athletes go wrong is they do it once, then never again. This is a skill that we need to work over and over, so it becomes automatic, and only then can we use our FULL potential power in our spike.
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Improve Hip and Shoulder Separation
This is what makes the biggest difference in athlete's spikes. They may know the sequence, but don't have the ability to get into those positions. To use the Spiking Sequence optimally, we need to be able to move the different parts separately, especially the hips and shoulders. My Spiker's Mobility protocol will get you separating these parts, so you can use it when paired with the Skill sessions
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Get Direct Improvements In Your Spike
Training is all about getting an effect. The effect we want for spiking is very specific. One - we need to improve our technique, and two- we need to strengthen it the WAY WE USE IT in volleyball. We pair these together to help solidify the effect. This program takes you through progressions to develop the joints, tendons, muscles and ultimately prepares you for fast, explosive spikes.
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Get Results That Last
In this program, we don't mess around. We work daily on your skill, mobility and strength. The skill progressions and specialized strength exercises are something you can take with you long after the program is done, and you can repeat them to further engrain the skill. The way we pair our exercises gives athletes improvements that can be applied directly to volleyball and stay with practice.
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Reduce Spike-related Injuries
With Spiker's Mobility, you're given the tools to improve the functional range of all the key actions in the spike long term. H/s separation, shoulder joint rotation, thoracic extension etc. As you strengthen your forward shoulder rotation and develop better technique, you will rely less on your arm for power and actually generate MORE, reducing the likelihood of overuse injuries.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Recovery
Breathing exercise to kick start your recovery and reduce mental fatigued - something that works against our skill and strength training.
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Exercise Video Guidance
Demonstration videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Dumbbells // Cable Pulley Machine // Space to move your arms // You don't NEED a ball/wall, but highly rec. for optimal results. // Medicine ball
Recommended
Full Gym Access // Volleyball and wall (to spike at) // Tennis Ball (Skills Training) // Back Raise Machine // Broomstick Rod (Mobility) // Strong Bar (for lower arm training) // Exer Rings/Donut Resistance Tubes
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Sample Week
Week 1 of 8-week program
Sunday
Upper Body Development

Conditioning

A

Warm up SP

1 round 10x each

B1

Kneeling MB Rotation Throw w/ a Pause

2 x 6

B2

Kneeling MB Soccer Throw

2 x 6

C1

Dumbbell Pullover

8, 15

C2

Dumbbell Chest Press - Neutral Grip

8, 15

C3

Dumbbell Bent Over Row

1 x 15

C4

Back Raise

1 x 20

C5

Sit up on GHR/Decline

1 x 20

C6

Full Shoulder Raise - Front

1 x 15

C7

Full Shoulder Raise - Side

1 x 15

C8

Cable Shoulder Medial Rotation

2 x 15

C9

Cable Shoulder Lateral Rotation

2 x 15

C10

Bicep Curl - Neutral Grip

1 x 15

C11

Rope Overhead Tricep Extension with pronation

1 x 15

Recovery

D

Breathing Exercise

5 minutes of deep breathing Method in video or: -5/8 (in/out) -Left nostril breathing (4 in/4out) -7/11 (in/out) -4/4/4/4 (Box method) (in/hold/out/hold)

Sunday
1 Intro to Spiking Power

Intro to Spiking Power Prep

A

Check e-mail

Skill/Tech

B

Spike Testing

Check group for details Mark as completed when finished!

Monday
Mobility Development

Conditioning

A

Spiker's Mobility

1-2 rounds 15 LR each

Monday
Skill Training - Spiking

Prep

A

Spike Prep

SP Warm up -Shoulder Shrugs -Shoulder Circles -Side Bend -Squat to Arm Raise -Dynamic Skips (with arm raises and arm hugs) -Diagonal Armswings with lateral rotation Then 1 round of special prep: (10x each left and right)

Conditioning

B

Skill Training - Spiking

2 rounds - no more than 30 minutes. If you feel fatigued, stop or switch the drill Note: Spiking Practice - 50%

Tuesday
Technique and Development

A

Kneeling MB Rotation Side Throw w/ a pause

2 x 6

B1

Resisted Hip Rotation

2 x 15

B2

Venus de Milo Rotation

2 x 15

C1

Back Raise w/ a twist

1 x 10

C2

Functional Shoulder Rotation

1 x 20

C3

Lat Pull Down - Neutral Grip

1 x 15

C4

Dumbbell Bent Over Reverse Fly

1 x 20

C5

Dumbbell Side Bend

1 x 15

C6

Sword Pull Level 1

1 x 12

Development

D

Lower Arm/Wrist/Hand Complex

1 set 20 each exercise

Recovery

E

Breathing Exercise

5 minutes of deep breathing Method in video or: -5/8 (in/out) -Left nostril breathing (4 in/4out) -7/11 (in/out) -4/4/4/4 (Box method) (in/hold/out/hold)

Tuesday
Skill Training - Spiking

Prep

A

Spike Prep

SP Warm up -Shoulder Shrugs -Shoulder Circles -Side Bend -Squat to Arm Raise -Dynamic Skips (with arm raises and arm hugs) -Diagonal Armswings with lateral rotation Then 1 round of special prep: (10x each left and right)

Skill/Tech

B

Skill Training - Spiking

2 rounds - no more than 30 minutes. If you feel fatigued, stop or switch the drill Note: Spiking Practice - 50%

Wednesday
Skill Training - Spiking

Prep

A

Spike Prep

SP Warm up -Shoulder Shrugs -Shoulder Circles -Side Bend -Squat to Arm Raise -Dynamic Skips (with arm raises and arm hugs) -Diagonal Armswings with lateral rotation Then 1 round of special prep: (10x each left and right)

Skill/Tech

B

Skill Training - Spiking

2 rounds - no more than 30 minutes. If you feel fatigued, stop or switch the drill Note: Spiking Practice - 50%

Wednesday
Mobility Development

Conditioning

A

Spiker's Mobility

1-2 rounds 15 LR each

Thursday
Upper Body Development

Prep

A

Warm up SP

1 round 10x each

B1

Kneeling MB Rotation Throw w/ a Pause

2 x 6

B2

Kneeling MB Soccer Throw

2 x 6

C1

Dumbbell Pullover

8, 15

C2

Dumbbell Chest Press - Neutral Grip

8, 15

C3

Dumbbell Bent Over Row

1 x 15

C4

Back Raise

1 x 20

C5

Sit up on GHR/Decline

1 x 20

C6

Full Shoulder Raise - Front

1 x 15

C7

Full Shoulder Raise - Side

1 x 15

C8

Cable Shoulder Medial Rotation

2 x 15

C9

Cable Shoulder Lateral Rotation

2 x 15

C10

Bicep Curl - Neutral Grip

1 x 15

C11

Rope Overhead Tricep Extension with pronation

1 x 15

Recovery

D

Breathing Exercise

5 minutes of deep breathing Method in video or: -5/8 (in/out) -Left nostril breathing (4 in/4out) -7/11 (in/out) -4/4/4/4 (Box method) (in/hold/out/hold)

Friday
Skill Training - Spiking

Prep

A

Spike Prep

SP Warm up -Shoulder Shrugs -Shoulder Circles -Side Bend -Squat to Arm Raise -Dynamic Skips (with arm raises and arm hugs) -Diagonal Armswings with lateral rotation Then 1 round of special prep: (10x each left and right)

Skill/Tech

B

Skill Training - Spiking

2 rounds - no more than 30 minutes. If you feel fatigued, stop or switch the drill Note: Spiking Practice - 50%

Saturday
Skill Training - Spiking

Prep

A

Spike Prep

SP Warm up -Shoulder Shrugs -Shoulder Circles -Side Bend -Squat to Arm Raise -Dynamic Skips (with arm raises and arm hugs) -Diagonal Armswings with lateral rotation Then 1 round of special prep: (10x each left and right)

Skill/Tech

B

Skill Training - Spiking

2 rounds - no more than 30 minutes. If you feel fatigued, stop or switch the drill Note: Spiking Practice - 50%

Coach
More from Cameron Performance
coach-avatar Jade Cameron

Volleyball Performance Trainer - CPT, OTA-1

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Start Adding Power to Your Spike

Join a volleyball focused training community and work to improve the qualities that will truly enhance your performance. Look below for bodyweight options and other training programs for volleyball athletes!

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FAQs
Who is this for?
This program is for any athlete that wants to improve their spiking abilities. All levels can start from the beginning and get great results. If you're an athlete that really struggles with technique, this is an excellent way to improve it while strengthening your overall upper body and mid-section.
What if I miss a day?
Although I do recommend sticking to the program as best as you can, things can come up. If you miss a day, don't stress, just continue on with the schedule. Don't start piling up days or saying you'll make it up next week. Just stick to the next day. Missed yesterday's? Start today.
Why is Skills Training everyday?
We need the reps. Because we're learning a new skill, we need to give the mind/body enough quality reps of the new skill, while "getting rid" of the old one. We practice every day when we're FRESH to be aware and to do the same patterns. It's at a low intensity and more frequent. Quality.
Can I ask you questions?
As an athlete on the program, you'll have access to a Facebook Group dedicated to this program. In it I give athletes more instructions/guides and answer your questions! It's also where athletes share any improvements they get throughout the program!
What if I don't improve?
Be patient. Because you're learning a new skill, it takes time to engrain the pattern, different times for everyone. It can be frustrating at times but be disciplined in practicing and the results will show. Do your best not to "program hop", nothing will improve that way!
Can I pair this with another program?
I don't recommend it, but I know some athletes have mandatory training sessions. I give you instructions on how you can manage this to make the most of both programs!
Will this affect my practicing/games?
While on the program I recommend athletes to commit to these 8 weeks. This means for practice, it's best to spike at 50-75%, depending on the phase. This way your NEW skill doesn't compete with your OLD skill. If you (or your coach) have concerns about this, email jade@cameronperformance.ca
Will this affect my practicing/games? Pt. 2
You'll be able to focus solely on the new technique. It doesn't mean don't try. It's just that the focus is different in practice. For games you can go all out (unless it's a practice game). If you or your coach have concerns send me an email and I will gladly go over it with you!
The Proof
verified-athlete-avatar Arthur Szwarc

Pro Volleyball Player, Team Canada

Verified Athlete

"About Soar at Home Program: "The best part of the program to me was transitioning the home workouts to outdoors, and how every exercise and stretch was fitted to jumping mechanics and volleyball too""

verified-athlete-avatar Jannik Weber

Pro Volleyball Player, Germany

Verified Athlete

"1 on 1 Athlete: I feel stronger and better than before as a volleyball player. I would definitely recommend this training to anyone who is willing to put in the time to become a better player."

verified-athlete-avatar Javier Quintas Bergantiño

Volleyball Athlete, Spain

Verified Athlete

"1 on 1 Athlete: This was easily the most volleyball specific program that I could find anywhere else on the internet and I feel like it's perfect for those looking to improve their volleyball explosiveness and technique."

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