Volleyball: 3-day Lifting (12 Weeks)

Central Kentucky Weightlifting

Volleyball

Coach

John Spurlock

Volleyball specific training program to get you or your team strong and explosive for the upcoming season.

$125

Get Volleyball: 3-day Lifting (12 Weeks)

What to expect...

Warm up and shoulder pre-hab exercises. Workouts that are designed to improve your strength, power and vertical jump. Results that will transform you into a dominate volleyball player!

The strength program you can TRUST!

John Spurlock is a Master Strength & Conditioning Coach that has lead the strength and conditioning program for the University of Kentucky volleyball team since 2013. In that time, he has helped the Wildcats win 8 SEC Championships - along with the National Championship in 2020.

Are you ready?!

With Coach Spurlock's workouts, you will see a dramatic increase in your performance on the court, while also noticing an improvement in your ability to recover between sets and matches.

Features

Programming 3 days per week

Daily strength, shoulder pre-hab, and plyometric training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Dumbbells

Recommended

Kettlebells // Bands // Medicine balls

Sample Week

Week 1 of 12-week program

Monday

Week 1 Day 2

Weight Room Warm-up

1 x 1

YTWL

1 x 6 @ 2.5 lb

RDL

2 x 3 @ 35 lb

Frog Jump

2 x 3

Push-Up

2 x 3

KB swings

3 x 6

Repeat box jump

3 x 8

Front plank

3 x 0:20

DB Lateral Lunge

3 x 5

Elevated Body Weight Calf Raise

3 x 6

Band clam

3 x 10

Push-Up

3 x 6 @ 4, 5, 5

DB Lateral Raise

3 x 8

Band Pull-Apart

3 x 10

Wednesday

Week 1 Day 4

Weight Room Warm-up

1 x 1

Cuban Press

1 x 6 @ 2.5 lb

Scap Push-Up

1 x 12

Lateral Hops (Outside/Inside)

2 x 3

Inchworm

2 x 3

Body Weight Split Squat

2 x 3

Squat Jump

3 x 5 @ 10 %

Med Ball Slams

3 x 3

Anti Rot Hold

3 x 0:10

Bench Press

3 x 10 @ 45, 55, _ %

1-Arm DB Row

3 x 6

Med Ball Twists

3 x 10

DB Reverse Lunge

3 x 4

RDL

3 x 6

Seated knee in

3 x 12

Friday

Week 1 Day 6

Weight Room Warm-up

1 x 1

Scarecrow

1 x 6 @ 2.5 lb

Band Pull-Apart

1 x 12

Air Squat

2 x 3

Pogo Jump

2 x 6

SL balance

2 x 0:12

MB Toss (for height)

3 x 3

Split box jump

3 x 3

Side Plank on Elbows

3 x 0:20

Goblet Squat

3 x 10

Single Leg Glute Bridge

3 x 8

Leg Curl (roller)

3 x 10

Incline DB Bench Press

3 x 6

Lat Pulldown

3 x 8

Seated Rainbow

3 x 4

Coach

More from Central Kentucky Weightlifting

John Spurlock

Director of Strength & Conditioning, 8X SEC Champion, National Champion, Master Strength & Conditioning Coach

Are you ready to unlock your potential?

This program offers you world class volleyball specific training for less than $3.50 per workout!

Get Volleyball: 3-day Lifting (12 Weeks)

FAQs

Who is this program for?

This program is for volleyball athletes that want to take their game to the next level by improving their strength and power. This is a program for players that want to continue their athletic career at the college level.

What equipment do I need?

You will need the standard equipment you can find in any normal weight room. This includes barbells and dumbbells. Some workouts will require you to have access to medicine balls, bands and boxes (for jumping).

Do I have to do workouts on a specific day?

No. These workouts can be done around your schedule.

What if I don't know what an exercise is?

Almost all of the exercises in this program have a video linked to them, so you can watch how to perform the movement.

The Proof

Emma Grome

Pro Volleyball Player

Verified Athlete

"I can't imagine training with anyone else to get my body prepared for the season ahead."

Customer Reviews

Overall Rating

Volleyball: 3-day Lifting (12 Weeks)

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