Volleyball Foundations
The GIM Project
VolleyballThis program is designed for volleyball players who are a little less experienced with resistance training. The program is designed to build a foundational base for fundamental movement patterns, build strength, improve jumping ability, and overall resilience. If you are looking for supplements to help augment gains, go to Bucked Up Supplements and use promo code "RHOUSER20" at check out.
Prep
A
Foam Roll
5 min total: - Glutes - IT Band - Quads - Hamstrings - Calves
Prep
B
Warm-up
1) half-kneeling 3 way ankle rockers - x8 each direction (in, middle, out) 2) half-kneeling hip flexor stretch (w/ overhead reach) - x10 each leg 3) frog rockers - x15 4) inchworm walk - x10 yards 6) hamstring sweep - x10 yards 7) walking quad stretch (w/ overhead reach) - x10 yards 8) walking quad stretch (w/ SL RDL) - x10 yards
Prep
C
Pogo Series
15 yards down and back for each movement 1) double leg forward extensive pogos 2) double leg lateral extensive pogos 3) double leg extensive zig-zag pogos
Prep
D
Skip Series 1
A Skip 2x10 yards B Skip 2x10 yards C Skip 2x10 yards
E1
Heels Elevated Zombie Squat
3 x 8
E2
Depth Landing
3 x 6
E3
Seated Vertical Jump
3 x 6
F1
Single Leg DB Hip Thrust
3 x 12
F2
Single Leg Wall Fire Hydrant
3 x 15
G1
Hand Supported DB Single Leg Calf Raises
2 x 15
G2
Wall-Referenced Front Plank
Prep
A
Foam Roll
5 min total: - upper back - lats
Prep
B
Warm-up
1) foam roller t-spine extension - x15 2) half-kneeling t-spine rotation - x10 each way 3) offset lat prayer stretch - x30 sec each way 4) world's greatest stretch - x10 each way 6) downward dog (w/ alternating reach) - x8 each way 7) high plank alternating T rotations - x8 each way
C1
PVC Bench Press (Drop and Catch)
2 x 15
C2
Bent Over Plate Row (Drop and Catch)
2 x 15
D1
DB Bench Press
3 x 8
D2
3 Point Single Arm DB/KB Row
3 x 8
D3
Incline Plyo Push-up
3 x 6
E1
DB Lateral Raise
3 x 12
E2
Quadruped DB Y's
3 x 12
F1
Mini Band Shoulder ER
2 x 15
F2
Hollow Hold
Prep
A
Foam Roll
5 min total: - Glutes - IT Band - Quads - Hamstrings - Calves
Prep
B
Warm-up
1) half-kneeling 3 way ankle rockers - x8 each direction (in, middle, out) 2) half-kneeling hip flexor stretch (w/ overhead reach) - x10 each leg 3) frog rockers - x15 4) inchworm walk - x10 yards 6) hamstring sweep - x10 yards 7) walking quad stretch (w/ overhead reach) - x10 yards 8) walking quad stretch (w/ SL RDL) - x10 yards
Prep
C
Pogo Series
15 yards down and back for each movement 1) double leg forward extensive pogos 2) double leg lateral extensive pogos 3) double leg extensive zig-zag pogos
Prep
D
Skip Series 1
A Skip 2x10 yards B Skip 2x10 yards C Skip 2x10 yards
E1
Wall-Referenced Single Leg Double DB/KB RDL
3 x 8
E2
Extensive Double Leg Pogos to Single Leg Snap Down
3 x 4
E3
Lateral Bound (w/ Stick)
3 x 4
F1
DB Split Squat
3 x 12
F2
Side Plank on Elbows
G1
Hand Supported DB Single Leg Calf Raises
2 x 15
G2
Single Leg Balance (w/ Straight Leg ISO)
2 x 60
Prep
A
Foam Roll
5 min total: - upper back - lats
Prep
B
Warm-up
1) foam roller t-spine extension - x15 2) half-kneeling t-spine rotation - x10 each way 3) offset lat prayer stretch - x30 sec each way 4) world's greatest stretch - x10 each way 6) downward dog (w/ alternating reach) - x8 each way 7) high plank alternating T rotations - x8 each way
C1
PVC Bench Press (Drop and Catch)
2 x 15
C2
Bent Over Plate Row (Drop and Catch)
2 x 15
D1
Incline DB Bench Press
3 x 8
D2
Band Assisted Chin-up
3 x 8
D3
Incline Plyo Push-up
3 x 6
E1
Alternating DB Z Press
3 x 10
E2
Band Pull-Apart
3 x 15
F1
90/90 Uppercut (w/ mini band ER ISO)
2 x 8
F2
Wall-Referenced Mountain Climber
2 x 8
Rayce Houser, PT, DPT, CSCS
I'm a Doctor of Physical Therapy (DPT), certified strength and conditioning specialist (CSCS), and co-founder of The GIM Project. I received my Doctorate from Pacific University in 2021. I also serve as a collegiate strength and conditioning coach for the Pacific University Baseball team. I recently finished my Orthopedic Residency and I am currently working as a sports therapist at True Sports.
Don't leave your success to chance. Become the best version of yourself. Push yourself to a new level. Outwork, outlast, outperform your opponent.
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