New

Volleyball Vertical & Agility Program

dianevbstrength@gmail.com

Volleyball
Coach
Diane S

As a former college volleyball player with an exercise science background, I wanted to create the ultimate 8-week peak program for my next big tournament. It completely paid off as I gained 2 inches on my vertical and cut a whole second off my T-test. You can get the exact same program for just $39. If you want to jump higher, move faster, and feel more agile, you're going to love this program.

$49
Get Volleyball Vertical & Agility Program
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Increase Vertical
This program has been proven to increase vertical by 2-4 inches
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Increase Lateral Speed
Through periodization we will gradually increase sets and reps to make you faster
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Confused on an exercise or need to swap due to a strain? Message me!
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Programming 3 days per week
Daily strength, conditioning, and skill training. Recommended for intermediate or advanced lifters that have some training background already.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. Need to swap an exercise? Just send a message.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell, Bands, Dumbells, Boxes
Recommended
Kettlebells, Bench
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Back Squat

3 x 8 @ 60 %

A2

Depth Jump

3 x 3 @ 5

B1

DB Reverse Lunge

3 x 3 @ 6

B2

Lateral Bound

3 x 3 @ 6

C1

Single Leg RDL

3 x 3 @ 6

C2

Step Up

3 x 3 @ 6

D

90/90 Switches

E

Hip Mobilization Banded

@ 1:00

F

Frog Stretch Lift offs

1 x 10

G

Deep Squat Breathing

@ 1:00

Tuesday
Week 1 Day 3 Upper

A1

Power Clean

3 x 3 @ 5

A2

Band Assisted Pull Up

3 x 3 @ 6

A3

Med Ball Wall Throw

3 x 3 @ 6 lb

B1

KB Seated Press

3 x 3 @ 6 lb

B2

Banded Pull Down Explosive

3 x 3 @ 10

B3

Landmine Pull and Press

3 x 3 @ 6 lb

B4

Explosive Push Up

3 x 3 @ 8 lb

B5

Med Ball Slam

3 x 3 @ 8

C

Prone Y's and T's

1 x 5

D

TRX Chest Stretch

@ 1:00

E

Banded shoulder distraction

@ 0:30

F

Shoulder IR ER with PVC Pipe or Stick

Thursday
Week 1 Day 5

A1

Trap Bar Deadlift

3 x 3 @ 5

A2

Single Leg Box Jump

3 x 3 @ 6

A3

Banded Lateral Shuffle

3 x 3 @ 5

B1

Barbell Split Squat

3 x 3 @ 6

B2

DB Lateral Step-Up

3 x 3 @ 6

B3

Partner Nordic Hamstring Curl

3 x 3 @ 6

B4

40 Yard Sprint

6 x 40

C

Frog Stretch Lift offs

1 x 10

D

Box Pigeon Stretch

@ 0:30

E

Banded lying hamstring stretch

@ 1:00

F

Adductor Stretch

@ 1:00

Coach
More from dianevbstrength@gmail.com
coach-avatar Diane S

B.S. Exercise Science Retired College Volleyball Player Open Beach Sand Competitor I've done this program myself and increased my vertical and took an entire second off my T-Test. Program should be used in conjunction with other exercise for full benefit. Example: 3x Volleyball Program, 1-2 active rest walking days, 1-day volleyball, pickleball or sports, 1 day 2 mile run.

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8 Weeks to a Higher Vertical

Volleyball games aren't just won by practicing skill-they are won by the most explosive athletes on the court. In just 8 weeks you can shave seconds off your T time. With this program you can show up faster, stronger and have huge leg up against the compet

Get Volleyball Vertical & Agility Program
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FAQs
What should I expect on an average training day
You should expect a main lift with accessory movements followed by conditioning. Most days also have a 10 minute recovery session. Workouts should take around 45 minutes-1 hour.
Do I still I need to exercise on the other days?
Since this is a 3x per week program, you are expected to still exercise on the other days as long as it isn't too much jumping. For example: 3x week weight training program, 1 day week volleyball/sport, 1 short 2 mile run, 1-2 rest days.
Volleyball Vertical & Agility Program
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