FIT for IT
Volleyball, Power Sports , Women's Training12 weeks of training to take your game to the next level. Improve your bounce, quickness and strength to take you athleticism to the next level. Program can be adjusted to all skill levels for male and females
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
SIP Activation 2
See video for demo (lost a bet to a friend=cowboy hat) Clam shells: 10 each Supine hip rotations: 10 each way Snow angels: 10 Straight leg sit-ups: 10 Single leg ankle rotations: 10 each Chop & lift from hurdle stance: 10 each 1/2 kneeling ankle mobility: 9 each
Prep
B
SIP Dynamic 1
See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each
C
Turkish Get Up
3 x 5
D
Approach Box Jump
3 x 3
E
Med Ball Slam
3 x 5
F
Single Arm Med Ball Ceiling Throw
3 x 3
G
Single Arm Cable Row: Closed Side
3 x 5
H
Single Arm Punch Throw
3 x 3
I
Single Leg Reverse Hypers
3 x 10
J
Mule Kicks
3 x 10
Prep
A
SIP Dynamic 1
See video for demo (lost a bet=cowboy hat) Penguin walk: 10 each leg High knee penguin walk: 10 each leg Lateral rocking squat: 5 each way High knee speed skips: 10 seconds Vertical Hop: 5 each 45 degree bound: 5 each Lateral bound: 5 each
B
Box Jump
3 x 5
C
Zig Zag Agility Drill
1 x 12
D
Treadmill Intervals
3 x 6:00
Prep
A
Mobility Warm-Up 1
Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps
B
Vertical Jump
3 x 8
C
Dumbbell Dead Lift
3 x 8
D
Single Arm Arnold Press: Split
3 x 8
E
Dumbbell RDL
3 x 8
F
Wide Grip Pulldown
3 x 8
G
Single Leg Miagi Step Downs
3 x 10
H
Inverted Row
3 x 10
I
Mule Kicks
3 x 8
Prep
A
SIP Activation 2
See video for demo (lost a bet to a friend=cowboy hat) Clam shells: 10 each Supine hip rotations: 10 each way Snow angels: 10 Straight leg sit-ups: 10 Single leg ankle rotations: 10 each Chop & lift from hurdle stance: 10 each 1/2 kneeling ankle mobility: 9 each
Prep
B
SIP Dynamic 2
See video for demo (lost a bet to a friend=cowboy hat) Forward/Backward jog: 30 seconds Jumping jacks: 30 seconds Straight leg march: 10 each Quad walk: 10 each Hip rotations: 10 each Wall drill: 5 each leg In-line single leg groiner: 5 each
C
Approach Box Jump
4 x 4
D
Box Agility Drill 1
1 x 3
E
Box Agility Drill 2
1 x 3
F
M Agility Drill
1 x 3
Prep
A
Mobility Warm-Up 1
Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps
B
Single Arm Reverse Lunge: Closed Side
3 x 12
C
Single Arm Cable Row: Squat
3 x 12
D
Chop & Lift from Hurdle Stance
3 x 12
E
Single Leg Glute Bridge
3 x 12
F
Single Arm Pulldown
3 x 12
G
Single Leg Hamstring Curl
3 x 12
H
Calf Raise
3 x 12
I
Single Leg Miagi Step Downs
3 x 12
J
Single Arm Arnold Press: Split
3 x 12
