Clutch Athletics
VolleyballThis 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
Features4 sessions per week
Must use App app to view and log training
Program Training
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.
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
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
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
