Xlathlete Training

Volleyball
Coach
Cal Dietz

This six week Progam has produced various World and Olympic championship caliber peaking results. Any athlete that need speed to perform well in their sport. Complete this program for 4 to 6 weeks at the end of the season or during speed training phase. Which should be done after a strength training cycle.

Features
5 sessions per week
Must use App app to view and log training
Program Training
$15
Get Volleyball 5 Day Peaking Speed/Quickness/Jumping 6 Week Model
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Below 55 5 DY MD

A

Dynamic Short Warm-up 1 xlathlete.com

B1

Single Leg Squat for Ankle rocker

1 x 15

B2

Wiper for Ankle Rocker

1 x 25

B3

Toe Ups for Ankle Rocker

1 x 20

B4

Shuffle for Ankle Rocker

1 x 25

C1

Pro Agility 5 10 5

6 x 1

C2

Neural Perplexity Forward

6 x 1

D1

Dumbbell Split Squat Reactive

55, 70, 80 @ 5, 3, 1

D2

Standing External Rotation

3 x 8

E1

Lunge OC Hops

4 x 0:07

E2

Hurdle Hop

4 x 4

E3

Squat Jump Sand Bag

4 x 4

E4

Reactive Box Drop Lunge Jump

4 x 4

E5

Manual 4-Way Neck

3 x 6

E6

Anterior Tibialis Band

3 x 10

E7

Wrist Radial Flexion Reactive

3 x 3

F1

Switch Cycle Lunge

3 x 0:07

F2

Cuban Press Incline Figure 8

3 x 6

F3

Stiff Leg Ankle Hops

3 x 0:07

G1

Glute Ham Bar Lift OC

3 x 35 @ 0:07

G2

Speed Switch Lunge

3 x 0:07

G3

Bench Adduction

3 x 0:07

Sunday
Spring Ankle - Fast Progression: Week 1 Day 1

A

B1

Spring Ankle 1

1 x 20

B2

Spring Ankle 2

1 x 20

B3

Spring Ankle 3

1 x 20

B4

Spring Ankle 4

1 x 20

B5

Spring Ankle 5

1 x 20

Monday
Below 55 5 DY TD

A

Dynamic Short Warm-up 2 xlathlete.com

B1

Single Leg Squat for Ankle rocker

2 x 15

B2

Wiper for Ankle Rocker

2 x 25

B3

Toe Ups for Ankle Rocker

2 x 20

B4

Shuffle for Ankle Rocker

2 x 25

C1

Zig Zag Back Cut Around Cones

6 x 1

C2

Neural Perplexity Reverse

6 x 1

D1

Bench Press

5, 3, 1 @ 55, 70, 80 %

D2

Cuban Press

2 x 8

E1

Bench Press

4 x 35 @ 0:10

E2

Med Ball Pass One Arm

3 x 6

E3

Delt Bent Over Lateral Reactive Drop

3 x 0:07 @ 5 lb

F1

Dumbbell Incline Press Oscillatory

3 x 35 @ 0:07

F2

Dumbbell Bent Over Row OC

3 x 35 @ 0:07

F3

Delt Bent Over Overhead Reactive Drop

3 x 5 @ 0:07

G1

Tricep Band Press

3 x 0:07

G2

Bicep Shock Curls

3 x 0:07

G3

Ankle Band Work

3 x 0:07

H1

Band Tricep Push Down

3 x 0:10

H2

Band Curls

3 x 0:10

H3

Plate Holds

3 x 0:10

I1

Pike Swiss Ball Abs

3 x 0:10

I2

Swiss Ball Down Twist

3 x 0:10

Tuesday
Below 55 5 DY WD

A

Dynamic Short Warm-up 3 xlathlete.com

For Completion

B1

Single Leg Squat for Ankle rocker

1 x 15

B2

Wiper for Ankle Rocker

1 x 25

B3

Toe Ups for Ankle Rocker

1 x 20

B4

Shuffle for Ankle Rocker

1 x 25

C1

L Cone Agility Drill

6 x 1

C2

Neural Perplexity Forward

6 x 1

D1

Dumbbell Split Squat Reactive

55, 70, 80 @ 5, 3, 1

D2

Cuban Press Figure 8

3 x 8

E

Dumbbell Split Squat Reactive

6 x 55 @ 3

F1

Leg Press Single Leg 2POC

3 x 55 @ 0:05

F2

OC DB Single Leg RDL

3 x 55 @ 0:05

F3

Speed Switch Lunge

3 x 0:05

G1

Switch Cycle Lunge

3 x 0:05

G2

Glute Ham OC Advantage Position

3 x 0:05

G3

Bench Abduction

3 x 0:05

H1

Glute Ham Bar Lift OC

3 x 55 @ 0:05

H2

Stiff Leg Ankle Hops

3 x 0:05

H3

Bench Adduction

3 x 0:05

I1

Partner Abs

3 x 0:05

I2

Reactive Box Drop Lunge Jump

2 x 5

Tuesday
Spring Ankle - Fast Progression: Week 1 Day 3

A1

Spring Ankle 1

1 x 30

A2

Spring Ankle 2

1 x 30

A3

Spring Ankle 3

1 x 30

A4

Spring Ankle 4

1 x 30

A5

Spring Ankle 5

1 x 30

Wednesday
Below 55 5 DY TH

A

Dynamic Short Warm-up 1 xlathlete.com

B1

Single Leg Squat for Ankle rocker

2 x 15

B2

Wiper for Ankle Rocker

2 x 25

B3

Toe Ups for Ankle Rocker

2 x 20

B4

Shuffle for Ankle Rocker

2 x 25

C1

Z Cone Agility Drill

6 x 1

C2

Neural Perplexity Forward

6 x 1

D1

Bench Press

5, 3, 1 @ 55, 70, 80 %

D2

Cuban Press

2 x 8

E1

Bench Press

3 x 55 @ 0:10

E2

Med Ball Pass One Arm

3 x 4

E3

Delt Bent Over Lateral Reactive Drop

3 x 5 @ 0:10

F1

Dumbbell Incline Press Oscillatory

3 x 55 @ 0:10

F2

Dumbbell Bent Over Row OC

3 x 55 @ 0:10

F3

Dumbbell Shoulder Press Oscillatory

3 x 55 @ 0:10

G1

Close Grip Board Bench Press

3 x 55 @ 0:10

G2

Bicep Shock Curls

3 x 0:10

G3

Stiff Leg Ankle Hops

3 x 0:10

H1

Tricep Band Press

3 x 0:10

H2

Band Curls

3 x 0:10

H3

Plate Holds

3 x 0:10

I1

Pike Swiss Ball Abs

3 x 0:10

I2

Swiss Ball Up Twist

3 x 0:10

Thursday
Below 55 5 DY FD

A

Dynamic Short Warm-up 2 xlathlete.com

B1

Single Leg Squat for Ankle rocker

1 x 15

B2

Wiper for Ankle Rocker

1 x 25

B3

Toe Ups for Ankle Rocker

1 x 20

B4

Shuffle for Ankle Rocker

1 x 25

C1

T Cone Agility Drill

6 x 1

C2

Neural Perplexity Forward

6 x 1

D1

Dumbbell Split Squat Reactive

55, 70, 80 @ 5, 3, 1

D2

Band Pull-Apart

3 x 8

E1

Lunge OC Hops

4 x 0:10

E2

Hurdle Hop

4 x 4

E3

Squat Jump Sand Bag

4 x 4

E4

Depth Jump

4 x 2

E5

Cuban Press

4 x 6

E6

Ankle Band Work

4 x 0:10

E7

Bench Adduction

4 x 0:10

F1

Dumbbell Split Squat Reactive

3 x 25 @ 0:10

F2

Switch Cycle Lunge

3 x 0:10

F3

Bench Abduction

3 x 0:10

G1

Glute Ham Bar Lift OC

3 x 25 @ 0:10

G2

Cuban Press Incline Figure 8

3 x 6

G3

Stiff Leg Ankle Hops

3 x 0:10

H1

Bench Press

3 x 25 @ 0:10

H2

Dumbbell Shoulder Press Oscillatory

3 x 25 @ 0:10

H3

Tricep Push Down

3 x 25 @ 0:10

Coach
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coach-avatar Cal Dietz

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Volleyball 5 Day Peaking Speed/Quickness/Jumping 6 Week Model
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