90-Day Vertical Jump Program - Level 2

Power Volleyball

Volleyball
Coach
Reid Hall

We created this vertical jump program to give you access to the same training that the best volleyball athletes in the world partake in, helping them add inches to the vertical jump.

Our goal with the training is to intelligently add strength, over time, that ultimately will translate into you performing when it matters most... when you're competing.

If you're up for the challenge over the course of the next 12 weeks, you should expect to train for 60 minutes each day.

Expect to warm-up comprehensively.

Expect to lift heavy weight.

Expect to work hard.

Expect to make a TON OF PROGRESS.

But, none of this is going to be easy to be sure that you're up for the challenge and that you're committed to giving us everything you have for the next 12 weeks.

We can't wait to hear about your progress!

$199
Get 90-Day Vertical Jump Program - Level 2
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Jump Higher
We'll train your vertical jump and you'll FEEL the difference in how you elevate on the court.
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Get Stronger
We'll show you how to intelligently develop strength that translates to your performance.
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Dominate the Competition
Let's not lose sight of the goal and why you came here in the first place. You'll jump higher and you'll get stronger, but our real goal is to help you win.
Features
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Programming 3 days per week
12 weeks of warm-ups, strength, and access work that will help you jump higher, add strength and power, and dominate on the court.
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Demo Videos
Every movement is filmed so you know exactly what to do and how to do it.
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Detailed, expert instruction
Beyond the sets and reps, we detail everything you need to make sure you're dominating each training session.
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Delivered through TrainHeroic
We've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Bands, Dumbbells, Barbells, Plates, and Open Space
Recommended
Conventional Gym
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Sample Week
Week 1 of 7-week program
Sunday
Week 1 Day 1- level 2

Prep

A

Warmup

Complete 1 set of: Skipping- 2 Legs and 1 Leg x 90s Spiderman Lunge x 5/leg Quad Stretch Side Lunge to Overhead Reach x 5/leg

B

Dynamic Block Jumps

4 x 3

C1

RFESS Iso Hold

3 x 30

C2

Prone Incline T's and Y's Iso Hold

3 x 16

D1

Pushup Variation

3 x 8

D2

1 Leg Hip Thrust

3 x 8

E1

3 Point 1 Arm Dumbbell Row

3 x 12

E2

1 Leg Calf Raise

3 x 12

E3

Wall Deadbug

3 x 10

Tuesday
Week 1 Day 3- level 2

Prep

A

Warmup

Complete 1 set of: Skipping- 2 Legs and 1 Leg x 90s Spiderman Lunge x 5/leg Quad Stretch Side Lunge to Overhead Reach x 5/leg Multi Directional Stability Jumps 2 x 15

B1

Dumbbell Squat Jump

4 x 5

B2

Band Pull A Parts

4 x 15

C1

Rear Foot Elevated Split Squat- PV

3 x 8

C2

Plank Reach

3 x 8

D1

Wall Supported Single Leg RDL

3 x 8

D2

Abdominal Reaches

3 x 15

D3

Goblet Lateral Lunge

3 x 6

Thursday
Week 1 Day 5- level 2

Prep

A

Warmup

Complete 1 set of: Skipping- 2 Legs and 1 Leg x 90s Spiderman Lunge x 5/leg Quad Stretch Side Lunge to Overhead Reach x 5/leg

B

Load to Extend

2 x 10

C

Push to Load

3 x 5

D

Accelerated 2 Step Approach

4 x 3

E

Figure 8's

4 x 4

F

Dynamic Block Jumps

4 x 6

G

N Drill- PV

5 x 15

H1

V Up

3 x 10

H2

Plank Reach

3 x 8

H3

Lunge Iso Calf Raise

3 x 15

Coach
More from Power Volleyball
coach-avatar Reid Hall

🏐 I help Volleyball Players JUMP HIGHER 🏋️‍♀️ and gain strength (INTELLIGENTLY) 🏆108 NCAA D1 scholarships

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90-Day Vertical Jump Program - Level 2
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