Clutch Athletics

Volleyball
Coach
Coach Dan

This is a 12-wk program for any volleyball player that wants to become a volleyball athlete. Learn the basics and build a solid foundation of athletic performance, starting with TEMPO schemes and ending with learning how to handle yourself with a bar with low rep/high weight intensity training. After completing this program, you will be ready for the clutch team subscription. 

Maximize your athletic potential and come up clutch when your moment arrives!

-Enhance Mobility

-Increase Strength

-Develop Power 

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
-Resistance Bands-Mini Bands-Dumbbells-Kettlebells-Barbell-Rack-Plyo Box-Space to Sprint-Space to Run Moderate Distances
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Monday
GPP: Phase 1 - Week 1 Day 2

Conditioning

A

Warm-Up 1

SMR (Foam Roll) -TFL 20 secs (per) -Glute 20 secs (per) -Hamstring 20 secs (per) -Lat 20 secs (per) -T-Spine Extension 20 secs AIS -Lying Piriformis Stretch 20 secs (per) -Active Straight Leg Kicks 10x (per) -Prone Blackburn 10x Pillar Prep -Plank 30 secs -Plank to Push-Up 5x -Shoulder Taps 10x (per) -Glute Bridge Reaches 5x (per) Dynamic -Three-Legged Dog 10x (per) -World's Greatest Stretch 5x (per) -Quad Stretch 5x (per) -Runner's Walk 5x (per) -Knee Hug 5x (per) Integrate -A-Hop 10 yards -A-March 3 Strikes 10 yards -A-March 10 yards -A-Skip 10 yards Neuro -Rapid Response 3x

B1

Jump Rope

3 x 25

B2

Broad Jump (NCM)

3 x 3

B3

Prone: Sprint Starts

5 x 10

C1

Plate Goodmorning

3 x 5

C2

DB Seated Military Press

3 x 45

C3

ASLR w/Band

3 x 5

D1

Split Squats (BW)

2 x 45

D2

Banded Lat Pulldown (TK)

2 x 45

D3

Birddog

2 x 45

E1

Alt Bicep Curls

2 x 45

E2

Banded Clam Shells

2 x 45

E3

Crunches

3 x 45

E4

Reverse Crunch

2 x 45

Conditioning

F

Tempo Runs (Athlete)

Tempo Runs: Your speed will be slightly faster than a jog but less than a sprint...think 75% of max sprint speed. Maintain great posture/technique as you stride each set. Prescription: Perform 8 sets of 60 yard Tempo runs from A to B. Run from A to B at about 75% of max sprint speed. (Rest/Recovery between sets = walking half the distance performed = 30 yards; therefore you will walk 15 yards from B and back to B to begin second set towards A.

Tuesday
GPP: Phase 1  - Week 1 Day 3

Conditioning

A

Warm-Up 2

SMR (Foam Roller) -TFL 20 secs (per) -Glute 20 secs (per) -Quad 20 secs (per) -Lat 20 secs (per) -T-Spine Ext 20 secs AIS -Bretzel 20 secs (per) -HK Hip Flexor Activation 20 secs (per) -Groin Rockers 10x (per) Pillar Prep -Shin Box w/Glute Bridge 5x (per) -Birddog Hamstring Kicks 10x (per) -Side Plank 20 sec (per) -Hand Release Push-Ups 10x Dynamic -Copenhagen Adductor 15x (per) -World's Greatest Stretch 5x (per) -Knee Tuck to Lateral Lunge 5x (per) -Inverted Hamstring 5x (per) -Shuffles to Lateral Lunge 10yds (per) Integrate -Lateral March 10yds (per) -Lateral March Skips (Rhythmic) 10 yds (per) -Lateral March Skips (Distance) 10 yds (per) Neuro -Rapid Response (pogo) 3x

B1

Wall Drill: ISO Hold

3 x 20

B2

NCM Vertical Jumps

3 x 3

B3

Falling Sprint Start

5 x 1 @ 10

C1

Z-Sit Shoulder Press

3 x 6

C2

Banded Squats (BW)

3 x 45

C3

Wall Angels

3 x 15

D1

Banded SA Lat Pulldown (TK Position)

2 x 45

D2

DB Hip Thrust

2 x 45

D3

3-Way Hip

2 x 5

E1

Banded Tricep Pulldown

2 x 45

E2

ISO Split Squat w/Band Pull-Apart

2 x 45

E3

ISO Dead Hang Pull-Up

2 x 45

E4

Banded Pallof

2 x 45

F

Conditioning: HPRT Aerobic Training

1 x 25:00 @ 6

Thursday
GPP: Phase 1  - Week 1 Day 5

Conditioning

A

Warm-Up 2

SMR (Foam Roller) -TFL 20 secs (per) -Glute 20 secs (per) -Quad 20 secs (per) -Lat 20 secs (per) -T-Spine Ext 20 secs AIS -Bretzel 20 secs (per) -HK Hip Flexor Activation 20 secs (per) -Groin Rockers 10x (per) Pillar Prep -Shin Box w/Glute Bridge 5x (per) -Birddog Hamstring Kicks 10x (per) -Side Plank 20 sec (per) -Hand Release Push-Ups 10x Dynamic -Copenhagen Adductor 15x (per) -World's Greatest Stretch 5x (per) -Knee Tuck to Lateral Lunge 5x (per) -Inverted Hamstring 5x (per) -Shuffles to Lateral Lunge 10yds (per) Integrate -Lateral March 10yds (per) -Lateral March Skips (Rhythmic) 10 yds (per) -Lateral March Skips (Distance) 10 yds (per) Neuro -Rapid Response (pogo) 3x

B1

Jump Rope

3 x 25

B2

Wall Drill: ISO Hold

3 x 20

B3

Half-Kneeling Sprint Start

5 x 1 @ 10

C1

Goblet Squat

3 x 6

C2

TRX Pull-Up (Assisted)

3 x 45

C3

Foam Roller T-Spine Extension

3 x 5

D1

DB Staggered RDL

2 x 45

D2

Standing SA Banded Shoulder Press

2 x 45

D3

Bear Hold w/Shoulder Taps

2 x 45

E1

Banded Bicep Curls

2 x 45

E2

Farmer Carry

2 x 45

E3

Bear Crawls

2 x 45

E4

Y Cuffs

2 x 45

Circuit

F

Shuttle Run: 50 yards and back x2 trips = 1 set Perform 2 sets Rest 35-45 seconds between sets

Friday
GPP: Phase 1  - Week 1 Day 6

Conditioning

A

Warm-Up 1

SMR (Foam Roll) -TFL 20 secs (per) -Glute 20 secs (per) -Hamstring 20 secs (per) -Lat 20 secs (per) -T-Spine Extension 20 secs AIS -Lying Piriformis Stretch 20 secs (per) -Active Straight Leg Kicks 10x (per) -Prone Blackburn 10x Pillar Prep -Plank 30 secs -Plank to Push-Up 5x -Shoulder Taps 10x (per) -Glute Bridge Reaches 5x (per) Dynamic -Three-Legged Dog 10x (per) -World's Greatest Stretch 5x (per) -Quad Stretch 5x (per) -Runner's Walk 5x (per) -Knee Hug 5x (per) Integrate -A-Hop 10 yards -A-March 3 Strikes 10 yards -A-March 10 yards -A-Skip 10 yards Neuro -Rapid Response 3x

B1

Lateral Hurdle Jumps (NCM)

3 x 3

B2

Depth Drop

3 x 3

B3

Rapid Response Sprint Start

6 x 3 @ 10

C1

Chest Supported Row

3 x 6

C2

Banded Pullthrough

3 x 45

C3

Psoas Holds

3 x 45

D1

DB SA Seated Military Press

2 x 45

D2

Step-Ups: Goblet

2 x 45

D3

T-Spine Rotations

2 x 20

E1

Skullcrushers w/DB

2 x 45

E2

Hand Release Push-Up's

2 x 45

E3

Side Plank

2 x 45

E4

Copenhagen Adductor

2 x 45

F

Conditioning: HPRT Aerobic Training

1 x 25:00 @ 6

General Preparation Program For Volleyball Players