Volleyball Strength 1.0 (8 Weeks)

Kelly Performance

Volleyball
Coach
Logan Kelly

This program was designed and used with my incoming Freshman (9th grade) volleyball athletes. Suitable for any Volleyball athletes 7th grade and up.

Whether you are new to sport or have been playing for years, this program is an excellent introduction to strength training. Many of my athletes experienced increases in their vertical and broad jumps, as well as improvements in their grip strength.

Please note that there are no guaranteed results. Ultimately, the results will depend on your level of effort and the amount of work you put into the program.

$49
Get Volleyball Strength 1.0 (8 Weeks)
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Improved Vertical Jump & Explosiveness
Through progressive strength and power phases, athletes will jump higher, hit harder, and move quicker on the court.
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Reduced Risk of Injury
By focusing on proper movement patterns, mobility, and strength balance, the program helps athletes stay healthy and avoid common overuse injuries.
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Better Conditioning for Game Play
Athletes finish the program with the stamina to perform at a high level through long rallies, sets, and matches without dropping in intensity.
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Stronger, More Confident Athletes
Building strength and mastering new movements boosts not only physical performance but also confidence on the court and in competition.
Features
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Programming 3 days per week
3 sessions per week designed to hit all major muscle groups and including plyometrics and sprint work.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Kettlebells // Bench // Bands // Medicine Ball
Recommended
Cable Machine // Box // Barbell // Hurdles // Echo or Assault Bike // Sled
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Sample Week
Week 1 of 8-week program
Monday
VB Strength 1.0 Volume Session 1

A1

Good Morning

2 x 20

A2

Air Squat

3 x 20

A3

Calf Raise

3 x 20

B1

Pogo Jump

4 x 20

B2

Depth Jump

4 x 6

C1

Goblet Squat

4 x 8

C2

Single Leg RDL

4 x 12

D1

Front Foot Elevated Split Squat

4 x 12

D2

Cable Cross Woodchop

4 x 20

Wednesday
VB Strength 1.0 Volume Session 2

A1

Scap Push-Up

2 x 20

A2

DB Bicep Curls

3 x 20

A3

Scapuler Pull Up

3 x 20

B1

Skaters

4 x 20

B2

Tuck Jump

4 x 6

C1

DB Bench Press

4 x 8

C2

1-Arm DB Row

4 x 12

D1

DB Farmer's Carry

4 x 1:00

D2

Paloff Press

4 x 20

Friday
VB Strength 1.0 Volume Session 3

A1

Groiner

2 x 20

A2

Air Squat

3 x 20

A3

Glute Bridge Hamstring Walkout

3 x 20

B1

Medicine Ball Chest Pass

4 x 20

B2

Medicine Ball Slam

4 x 6

C1

Prone Machine Hamstring Curl

4 x 8

C2

Cossack Squat

4 x 12

D1

Banded Glute Bridge

4 x 12

D2

Bent Over DB Row

4 x 12

Coach
More from Kelly Performance
coach-avatar Logan Kelly

Owner/Head Coach of Kelly Performance. Logan holds a Bachelor's in Exercise Science, Crossfit Level 2 Certification, and has worked with middle school, high school, collegiate, and professional athletes.

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Don't Wait, Build Yourself to Perform Today!

What are you waiting for? Take yourself to the next level and build a stronger, faster, and more athletic version of yourself with Volleyball Strength 1.0

Get Volleyball Strength 1.0 (8 Weeks)
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FAQs
Who is this program designed for?
This program is built for middle school and high school volleyball players who want to improve their strength, explosiveness, and overall athletic performance heading into the season.
How long is the program?
The program runs for 8 weeks, broken into three phases: Weeks 1–2: Volume & Technique (foundation work) Weeks 3–5: Strength (building raw power and stability) Weeks 6–8: Power (translating strength into explosive performance)
What can athletes expect?
Increased vertical jump Greater hitting and blocking power Faster lateral movement and agility Reduced risk of overuse injuries Improved conditioning and confidence
Do athletes need previous strength training experience?
Not at all. The program starts with proper technique and gradually builds intensity. Beginners and experienced athletes will both see progress.
Volleyball Strength 1.0 (8 Weeks)
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