Peak Performance Volleyball

Built By Klein

Volleyball
Coach
Eric Klein

Are you familiar with the intensity of volleyball tryouts? Ever found yourself surrounded by athletes who seem to out-jump, out-hit, or out-maneuver you? The surge in volleyball participation over the past five years has made it the fastest-growing high school sport in the US. If you're here, you're likely aiming to secure your spot on a team.

At the top echelons of volleyball, it's widely acknowledged that rigorous weight room training is as crucial as on-court practice for reaching your peak performance, maintaining health, and feeling confident during play. Don't resign yourself to the sidelines, watching others take the spotlight. The time to prepare is now.

Feeling unsure where to start? Lack experience in the weight room? Look no further. This expertly crafted Peak Performance Volleyball program is tailored to enhance your strength, explosiveness, and vertical jump height, empowering you to dominate the court with confidence!

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Increased Strength & Power
Soul crushing spikes and blocks don’t come without work. The means and methods contained within this training program will help you build specific strength and explosiveness that you’ll feel on the court.
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Dramatically Increase Conditioning
Volleyball involves intense rallies with explosive movements like jumping, diving, and spiking. Conditioning helps you maintain this intensity throughout a long match.
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Reduced Injury Risk
The ability every coach wants is availability. By following along with this volleyball specific strength and conditioning program you will build the qualities necessary to be available for practice and competition.
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Easy to Follow Programming
This easy-to-follow volleyball program was developed through the careful lense of watching countless volleyball matches and a 30-year career as a Division I sports performance coach. A simple, effective, time efficient program removes all guesswork so that the athlete can focus on improving their skills on the court.
Features
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Access to program troubleshooting.
Not sure about any aspect of the program? Need a modification or work around? Message me via the app and I’ll take care of it.
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Programming 3 days per week
Access three total body sessions per week so you can train the full spectrum of physical qualities every time you step in the gym.
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Exercise Video Guidance
View easy to follow video demonstrations for all exercises contained within this program. No more guessing when you don’t recognize an exercise name.
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Delivered through TrainHeroic
No more digging through email or printing off PDFs. Use TrainHeroic so you can easily follow the program and conveniently log all your training data.
Equipment
Required
Standard Gym Equipment
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A1

Jumping Jacks

2 x 8

A2

Seal Jacks

2 x 8

A3

Flings

2 x 8

A4

Air Squat

2 x 8

B1

Low Pogo + High Pogo

2 x 8

B2

Wideouts

2 x 0:10

B3

Gate Swings

2 x 8

C1

Dead Bug

2 x 5

C2

Sit-up

2 x 10

C3

Side Plank

2 x 0:15

C4

Cook Hip Lift

2 x 5

D1

Prone Scorpion

1 x 10

D2

Rollover to V Sit

1 x 10

D3

Leg Swings Front to Back

1 x 10

D4

Side Leg Swings

1 x 10

E1

Plate RDL

2 x 5 @ 5

E2

Plate Squat

2 x 5 @ 5

E3

Inverted Row

2 x 5 @ 5

E4

Single Leg Calf Raise

2 x 5 @ 5

E5

Plank

2 x 20

F

Single DB Deadlift

10 x 1

G

Multijump Circuit

1 x 20

Wednesday
Week 1 Day 4

A1

Jumping Jacks

2 x 8

A2

Seal Jacks

2 x 8

A3

Flings

2 x 8

A4

Air Squat

2 x 8

B1

Prone Scorpion

1 x 10

B2

Rollover to V Sit

1 x 10

B3

Leg Swings Front to Back

1 x 10

B4

Side Leg Swings

1 x 10

C1

A March

1 x 10

C2

A Skip

C3

A Run

1 x 15

C4

Hurdle Jumps (Imaginary)

1 x 5

C5

Acceleration Bound

1 x 20

C6

High Pogo

1 x 10

C7

Straight Leg Run

1 x 20

C8

30 Yard Sprint

1 x 5

Sprint Circuit

D

10 reps of 10 yard sprints Set up markers at 0 - 5 - 15 - 20 yards Start at the 5 yard marker. Sprint through the 15 yard marker, slow down before you get to the 20 yard marker. Walk back to the 15 yard marker. As soon as you get to the 15 yard marker, sprint back to the 5 yard marker. Slow down before you get to the 0 yard marker. You have completed 2 reps. Continue this way until you have performed 10 sprints.

E1

Plate RDL

2 x 5 @ 5

E2

Split Squat

2 x 5 @ 5

E3

Push-Up

2 x 5 @ 5

E4

Single Leg Calf Raise

2 x 5 @ 5

E5

Leg Lowering

2 x 5 @ 5

F

DB Bench Press

10 x 1

Friday
Week 1 Day 6

A1

Jumping Jacks

2 x 8

A2

Seal Jacks

2 x 8

A3

Flings

2 x 8

A4

Air Squat

2 x 8

B1

Low Pogo + High Pogo

2 x 8

B2

Wideouts

2 x 0:10

B3

Gate Swings

2 x 8

C1

Dead Bug

2 x 5

C2

Sit-up

2 x 10

C3

Side Plank

2 x 0:15

C4

Cook Hip Lift

2 x 5

D1

Prone Scorpion

1 x 10

D2

Rollover to V Sit

1 x 10

D3

Leg Swings Front to Back

1 x 10

D4

Side Leg Swings

1 x 10

E1

Plate RDL

2 x 5 @ 5

E2

Plate Squat

2 x 5 @ 5

E3

Chin-Up

2 x 5 @ 5

E4

Single Leg Calf Raise

2 x 5 @ 5

E5

Glute Bridge

2 x 20

F

Hands-free front squat

10 x 1

G

40 Yard Dash

2 x 4 @ 10

Coach
coach-avatar Eric Klein

Coach Klein, a seasoned strength coach with an illustrious 30-year career, is dedicated to sculpting collegiate athletes into the best athlete they could be. With a deep understanding of sports science and human physiology, Coach Klein has consistently pushed the boundaries of athletic excellence. He goes above and beyond to unlock the full potential of every athlete under his tutelage.

FAQs
Who is this training for?
Peak Performance Volleyball is designed for middle school, high school, college volleyball players – who are new to strength training and are looking to get their bodies stronger and healthier for the upcoming season.
How long do the workouts take?
There are three sessions per week and each session is about 80 minutes in length.
What happens if I miss a day of training?
Life happens – I get it! You can pick up right where you left off, and you can move workouts around to fit your life's schedule.
The Proof
verified-athlete-avatar Ron Ahlam Tiavaasue

Current Professional Athlete

Verified Athlete

"Coach Klein helped me get stronger, get faster, and jump higher. I was able to stay healthy through a 15 game senior season. I credit all of those achievements to Coach Klein and the programs he had me doing. I wouldn’t be where I am today if it wasn’t for Coach Klein. #BBK"

Peak Performance Volleyball