Elite Bodyweight Program - Spiking Power Prep

Cameron Performance

Volleyball
Coach
Jade Cameron

Improve your performance without equipment.

3 bodyweight programs for beginner or young volleyball athletes, or athletes that don't have access to gym equipment!

These programs were made to support all athletes in a lock down situation that now don't or never did have access to weight-rooms, and for younger volleyball athletes looking to improve their game. You'll train your spiking skill and strength, vertical jump, and quickness. YES, you can still improve your volleyball performance without playing in games or practicing with your team. This is the time to develop specific skills, strengths and more that are critical for long term athletic development to play at a higher level for longer. This mindset and these programs will help you achieve that.

Programs with equipment below! 15% OFF CODE: SBW15

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Advanced and Younger athletes
The goal is that when you come back, you haven't "lost" your skill and even got better. This way you can spend the rest of the season playing at your best - not trying to hang in. For younger athletes in clubs that are just starting out, this is an opportunity to hone your skills and strength, develop a solid foundation for future training and continue training toward your goals.
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Elite Mindset
Everything is shut down, but our will remains strong. Where there is will, there is a way - and the way must be tried. Don't let what can't be done stop you from doing what CAN be done. We can still train. We can still get better. We can still be ELITE.
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Develop Spiking Skill and Strength
This program has all the skills training that the regular SPP has and is programmed in a way to get explosive upper body power without equipment. You'll improve your technique from the ground up, spike harder and get stronger.
Features
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Elite Athlete Group
Access to the community to grow and support each other along the way.
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Programming 7 days per week
Daily 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
Elevated surface (couch) to land and push youself off of // Determination
Recommended
Volleyball, tennis ball // Space to practice spiking
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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

Conditioning

B

Spiker's Mobility

2 rounds 15 LR each

C

Single Push up Jump

3 x 8

D1

Yoga Push up

2 x 15

D2

Standard Push up

2 x 15

E1

Prone Extension Rotation

1 x 10

E2

Sit up on GHR/Decline

1 x 20

Recovery

F

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
Skill Training - Spiking

Prep

A

Spike Prep

SP Warm up (in day 1) -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 below: (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 3-5 minutes each drill Note: Spiking Practice - 50%

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%

Tuesday
Upper Body Development

Conditioning

A

Warm up SP

1 round 10x each

Conditioning

B

Spiker's Mobility

2 rounds 15 LR each

C1

Yoga Push up

2 x 15

C2

Standard Push up

2 x 15

D

Pike Push up

2 x 15

E1

Prone Extension Rotation

1 x 10

E2

Sit up on GHR/Decline

1 x 20

Recovery

F

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)

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 3-5 minutes each drill Same until instructed to change Note: Spiking Practice - 50%

Thursday
Upper Body Development

Conditioning

A

Warm up SP

1 round 10x each

Conditioning

B

Spiker's Mobility

2 rounds 15 LR each

C

Single Push up Jump

3 x 8

D1

Yoga Push up

2 x 15

D2

Standard Push up

2 x 15

E1

Prone Extension Rotation

1 x 10

E2

Sit up on GHR/Decline

1 x 20

Recovery

F

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
coach-avatar Jade Cameron

Volleyball Performance Trainer, CPT OTA-1

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We can still train.

If OUA and OCAA get cleared you'll be ready. Other athletes not apart of the leagues may still be in lock down for who knows how long. Make the most of this time to improve your physicality and volleyball performance. Younger athletes would benefit greatly

Get Elite Bodyweight Program - Spiking Power Prep
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FAQs
What's the difference?
Besides not having exercises needing gym equipment, there are substitutes to still develop upper body explosive power. The workouts are also shorter.
Which version would be better for me?
If you're a younger athlete this would be great for you. If you're an advanced athlete that doesn't have access to equipment, this is perfect to help you improve your physicality and get you ready for when the season comes back on.
What if I have resistance bands?
I recommend doing the regular program if you have resistance bands. There are some on Amazon I show you in the group that go up to 150lb for $30-40. You can do 90-95% of the program with those bands by substituting certain weighted exercises with the bands.
Can I still get gains on this program?
Yes. Don't let what can't be done stop you from doing what can be done. Even though it's bodyweight, there are great exercises in here that will improve your Spiking skill and upper body exposiveness. Doing these exercises will help you and you will come back better.
Elite Bodyweight Program - Spiking Power Prep