New

Volley-Elite Off-Season Program

Tyler Vivian SC & Branch Sports Performance

Volleyball, Multi-sport
Coaches
Tyler Vivian and Cameron Branch

The Volley-Elite Off–Season Program you’ve been looking for is finally here! When it comes to off-season training, this is the most comprehensive program in the world to date. After 20+ years of combined, data driven development, and professional volleyball playing experience, we are excited to coach you through this off-season. This 20 week off-season program will have you training 7 days per week to reach professional volleyball level results. As you can see below in the sample week, there is 3 full-body strength training days, 2 conditioning days, and 2 active recovery days. From the 4 phases programmed, exercise selection, down to the sets and reps, our goal is to help you prepare for a demanding volleyball season. As part of this program, we bring jump technique, sleep, nutrition, hydration and recovery expertise directly to you. We ensure you receive top-level resources to enhance your health, performance and recovery to achieve your off-season goals.

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Jump Higher, Hit Harder & Recover Better
Investing in a world-class Strength and Conditioning program transforms athletes' ability to jump higher and hit harder. It builds lower and upper body strength, enhances power, while dynamic stretching optimizes flexibility, and core stability ensures effective force transfer.
Features
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Access To Your Coaches
Coaches who will hold you accountable and provide the feedback you need to develop and grow.
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes.
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Sleep, Nutrition, Hydration Guides
Structured recovery guides to cultivate your inner strength and overall performance.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, Expert Jump Instruction
A detailed guide to help you develop and refine your spike approach.
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Committed Teammates
A dedicated and disciplined community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bands // Dumbbells
Recommended
Trap Bar // Kettlebells // Medicine Balls
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Sample Week
Week 1 of 20-week program
Sunday
Phase 1: Week 1 Day 1

Foam Roll Day 1

A

Foam Roll Day 1

Foam rolling allows you to perform a "self-massage" which will help to release trigger points and ease tight fascia. This will bring an increase in blood flow to working muscles and decrease muscle tightness before your training session. Spend 30-60 seconds per muscle per side below. - Glutes - Quads - Adducors - Upper Back

B1

90/90 Hip ER:IR

1 x 30

B2

Spiderman

1 x 20

B3

1/2 Kneeling Adductor Rock

1 x 30

B4

Half Kneeling Thoracic Mobility

1 x 6

C1

2 Leg Hip Lift

2 x 10

C2

Deadbug

2 x 5

C3

Corrective Side Plank

2 x 30

Linear Dynamic Warmup

D

Linear Dynamic Warm Up

10yd each exercise: Bear Crawl x10yd Knee to Chest x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd

E1

Jump On Box - With Step Down

2 x 5

E2

Standing OH Throw

2 x 10

E3

2 Point Stance Sprint

2 x 10

F1

Hang Clean Shrug

2 x 15

F2

Hang Clean High Pull

2 x 15

F3

Hang Power Clean

2 x 8

G

High Handle Trap Bar Deadlift

2 x 10

H1

2 DB Bench Press

2 x 6

H2

Goblet Split Squat

2 x 6

I1

Sorenson Hold

2 x 30

I2

1/2 Kneeling Incline Cable Face Pull

2 x 15

I3

Dead Bug with Wall Push

2 x 8

Recovery

J

Cool Down

Depending on time... follow the following priority. 1) 90/90 on back (feet on box) breathing only through nose @ 4242 tempo (4 in, hold for 2, 4 out, hold for 2) for 2-5 minutes 2) 5 min general global foam rolling (big muscles) 3) Static and flow based stretching ex. Couch Stretch and Worlds Greatest Stretch 4) 2-5min walking

Monday
Phase 1: Week 1 Day 2

A

Foam Roll

1 x 3:00

B1

Bear Crawl

1 x 5

B2

Walking Knee Hug

1 x 5

B3

Walking Cradles

1 x 5

B4

Walking Heel to Bum

1 x 5

B5

Walking Scoops

1 x 5

B6

Speed Skaters

1 x 5

B7

Curtsy Lunge

1 x 5

B8

Back Lunge Empty the Bucket

1 x 5

B9

Inchworm Pushup

1 x 3

B10

Banded Box Walk with band around Knees - 5 steps per foot forward, sideways, backwards, sideways

1 x 5

B11

Jog 20m, Back Jog 20m, Side Shuffle 10m/side, Carioca Shuffle 10m/side

1 x 20

B12

High Knees 10m with jog 10m, Butt Kicks 10m with jog 10 m

1 x 10

Skill/Tech

C

Jumping Skills Day #1

You want to be as fast as possible in the drills. 1) Toe Bounds with 2 Arm Circling x10/leg rest 1 min 2) Penultimate Jab (push) x10 rest 1 min 3) Block Jab x10 rest 1 min 4) Penultimate Push Step x10 5) Penultimate Push Punch x10 6) Penultimate Push Step Continuous x10 If time could repeat x2-3 times

D

Stride-outs on Turf 20m Sprint with walk back

1 x 8 @ 20

E

Assault Bike

4 x 3:00

Recovery

F

Cool Down

Depending on time... follow the following priority. 1) 90/90 on back (feet on box) breathing only through nose @ 4242 tempo (4 in, hold for 2, 4 out, hold for 2) for 2-5 minutes 2) 5 min general global foam rolling (big muscles) 3) Static and flow based stretching ex. Couch Stretch and Worlds Greatest Stretch 4) 2-5min walking

Tuesday
Phase 1: Week 1 Day 3

Foam Roll Day 3

A

Foam Roll Day 3

Foam rolling allows you to perform a "self-massage" which will help to release trigger points and ease tight fascia. This will bring an increase in blood flow to working muscles and decrease muscle tightness before your training session. Spend 30-60 seconds per muscle per side below. - Pec - Upper Back - Posterior Shoulder

B1

Cat/Camel (BSP)

1 x 5

B2

Quadruped Lat Stretch

1 x 30

B3

Side Lying Windmill with Foam Roller

1 x 5

C1

Front Plank (TSS)

2 x 45

C2

Pronated Band Pull Apart

2 x 10

C3

Copenhagen Side Bridge

2 x 20

Lateral Dynamic Warmup

D

Lateral Dynamic Warmup

10yd in each direction: Lateral Bear Crawl x10yd ea 2 Leg Medial/Lateral Bounce x10yd ea Lateral Skip x10yd ea Shuffle x10yd ea Carioca x10yd ea

E1

Single leg lateral/medial hop onto box

2 x 3

E2

1/2 kneeling side throw

2 x 5

E3

2 Point Stance Sprint

2 x 10

F

DB Push press Single Arm Explosive

2 x 5

G1

1/2 Kneeling landmine Press

2 x 8

G2

90/90 Pec Stretch

2 x 30

H1

Close Grip Chin-Up

2 x 8

H2

Goblet Step Up

2 x 6

I1

Incline Prone Row

2 x 8

I2

Tall Kneeling 3 Way Band Pull Aparts

2 x 5

I3

Wide Stance Cable rotation

2 x 6

Recovery

J

Cool Down

Depending on time... follow the following priority. 1) 90/90 on back (feet on box) breathing only through nose @ 4242 tempo (4 in, hold for 2, 4 out, hold for 2) for 2-5 minutes 2) 5 min general global foam rolling (big muscles) 3) Static and flow based stretching ex. Couch Stretch and Worlds Greatest Stretch 4) 2-5min walking

Wednesday
Phase 1: Week 1 Day 4

Recovery

A

Recovery Habits

Key's to a successful rest day. 1.) Foam roll to ease tight muscles. Focus on full body foam rolling for 10 minutes. 2.) Eat nutritious food. Follow athlete plate descriptions. Stay hydrated. 3.) Focus on sleep. Consider a mid day nap. Get to bed early. 4.) Go for a walk, or something active like biking. Aim for 10-60 minutes of active recovery. 5.) 90/90 breathing. Aim for 5 minutes. 6.) Be proud of the work your putting in. Great things will come from being consistent with training, nutrition and recovery.

Thursday
Phase 1: Week 1 Day 5

Foam Roll Day 5

A

Foam Roll Day 5

Foam rolling allows you to perform a "self-massage" which will help to release trigger points and ease tight fascia. This will bring an increase in blood flow to working muscles and decrease muscle tightness before your training session. Spend 30-60 seconds per muscle per side below. - Calves - Hamstrings - Quads - Hip Flexors

B1

1/2 Kneeling Ankle Rocks on Wall

1 x 5

B2

Dynamic Hamstring Stretch

1 x 10

B3

1/2 Kneeling Hip Flexor Stretch (BSP)

1 x 30

B4

Incline Pigeon Pose

1 x 30

C1

Bird Dog (BSP)

2 x 5

C2

Bent Knee Side Plank with Abduction

2 x 20

C3

1/2 Kneel Band External Rotation Overhead Press

2 x 8

Mini Band Series

D

Mini Band Series

MiniBand ER x5ea MiniBand Squat x5 Mini Band Walk x5ea Hip Flexor March x5ea

Linear Dynamic Warmup

E

Linear Dynamic Warm Up

10yd each exercise: Bear Crawl x10yd Knee to Chest x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd

F1

Single Leg on Box Jump Forward

2 x 5

F2

Tall Kneeling Chest Throw

2 x 5

F3

2 Point Stance Sprint

2 x 10

G1

DB Squat Jumps with Pause

2 x 5

G2

Goblet Squat

2 x 10

H1

1/2 Kneeling Alternate DB Press

2 x 8

H2

KB Kickstand RDL

2 x 8

I1

Standing Bicep DB Alternate Curl

2 x 12

I2

EZ Bar Skull Crusher

2 x 12

I3

7's Shoulder Raises (Front, Side, W)

2 x 7

Recovery

J

Cool Down

Depending on time... follow the following priority. 1) 90/90 on back (feet on box) breathing only through nose @ 4242 tempo (4 in, hold for 2, 4 out, hold for 2) for 2-5 minutes 2) 5 min general global foam rolling (big muscles) 3) Static and flow based stretching ex. Couch Stretch and Worlds Greatest Stretch 4) 2-5min walking

Friday
Phase 1: Week 1 Day 6

Foam Roll Day 6

A

Foam Roll Day 6

Foam rolling allows you to perform a "self-massage" which will help to release trigger points and ease tight fascia. This will bring an increase in blood flow to working muscles and decrease muscle tightness before your training session. Spend 30-60 seconds per muscle per side below. - Glutes - Quads - Adducors - Hip Flexors - Calves

High Performance Warmup

B

High Performance Volleyball Warm-up

High Performance Volleyball Warm Up Protocol: Our goal with this warmup is to mobilize, connect and activate the mind and body to become game ready. This warmup encompasses 3 phases. Phase 1: Mobility and Positional Stretching Exercise #1: Cat/Camel Exercise #2: Rock-Back Quadruped T-Spine Rotation Exercise #3: Rock-Back Quadruped Adductor Stretch Exercise #4: 1⁄2 Kneeling Hip Flexor Stretch Phase 2: Muscle and Movement Pattern Development Exercise #1: Iso-Hold Dead Bug Exercise #2: 2 Leg Hip Lift Phase 3: Movement Pattern and Central Nervous System Activation Key Action Steps: • Perform the prescribed exercise to the net and jog back to baseline @ 75% intensity. 1) Mini high knees FWD, mini high knees BWD (to net and back to baseline) 2) Mini high knees lateral, mini high knees medial (to net and back to baseline) 3) Inchworm push up 4) Hamstring sweep with toe pointed 5) Hip Openers FWD 6) Mettle Stretch 7) 2 Side shuffle and stop to net with side lunges @ net (5/side @ net) (to net and back to baseline) 8) Carioca high knee (to net and back to baseline) 9) 2 leg linear bounce 10) 2 leg lateral bounce (to net and back to baseline) 11) High knees 12) Frankenstein 13) Skips for height with overhead reach (to net and back to baseline) 14) Linear bound @45 degrees with stick 15) Arm circles FWD/BWD (to net and back to baseline) 16) Spike approach, no Jump 17) Spike approach with jump @ 75% (focus on technique) 18) 2 pt. sprint with falling start x2 (90-100%) (to net and walk back to baseline).

C

5-10-5 Shuttle

10 x 0:05

Skill/Tech

D

Jumping Skills Day #2

You want to be as fast as possible in the drills. 1) Resisted Penultimate Push Punch x5 rest 1 min 2) Assisted Penultimate Push Punch x5 rest 1 min 3) Depth Penultimate 6 inch Box + Jump 2 foot landing x5 rest 1 min 4) 1 Step + Depth Penultimate 6 inch Box + Jump 2 foot landing x5 rest 1 min 5) 1 Step + Depth Penultimate 6 inch Box + Jump over hurdle x5 rest 1 min 6) Seated Box Jump with staggered feet x5 rest 1 min If time could repeat x2-3 times.

Plyo Phase 1

E

Plyo Phase 1

2 Rounds! 25 - Single Leg Slalom Jumps across a line on the floor sideways- Do both sides Rest 1 min 5/Leg - Step off Box and Land 1 Foot Rest 1 min Seated Box Jump x10 - land in takeoff position (i.e., 1/4 squat) Rest 1 min 8/Leg Reactive Heiden Jumps Rest 1 min 8/Leg - 1 Leg Step Up Jumps drive opposite hand and opposite leg Rest 1 min 25 Low Ankle Squat Jumps Rest 3 min.

F1

1/2 Kneeling Pallof Press - cable

2 x 4

F2

Trab Bar Carry High Handle

2 x 40

Recovery

G

Cool Down

Depending on time... follow the following priority. 1) 90/90 on back (feet on box) breathing only through nose @ 4242 tempo (4 in, hold for 2, 4 out, hold for 2) for 2-5 minutes 2) 5 min general global foam rolling (big muscles) 3) Static and flow based stretching ex. Couch Stretch and Worlds Greatest Stretch 4) 2-5min walking

Saturday
Phase 1: Week 1 Day 7

Recovery

A

Recovery Habits

Key's to a successful rest day. 1.) Foam roll to ease tight muscles. Focus on full body foam rolling for 10 minutes. 2.) Eat nutritious food. Follow athlete plate descriptions. Stay hydrated. 3.) Focus on sleep. Consider a mid day nap. Get to bed early. 4.) Go for a walk, or something active like biking. Aim for 10-60 minutes of active recovery. 5.) 90/90 breathing. Aim for 5 minutes. 6.) Be proud of the work your putting in. Great things will come from being consistent with training, nutrition and recovery.

Coaches
coach-avatar Tyler Vivian

Tyler Vivian is currently the Human Performance Manager for the Canadian Special Forces. He is the Head Strength and Conditioning Coach for the Nipissing Lakers Men’s Volleyball program. Tyler is a Level 3 Volleyball Coach and has played university volleyball for Waterloo Warriors. Tyler is a Certified Strength and Conditioning Specialist, and Certified Exercise Physiologist.

coach-avatar Cameron Branch

Cameron Branch is an Athletic Preparation Coach. Cameron holds a Master’s Degree in Kinesiology. He has spent the last several years training and competing as professional volleyball athlete. Cameron’s understanding of training and nutrition, and intricate balance between health and performance has helped hundreds of athletes around the world achieve their health, life and sport performance goals.

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Built By Volleyball Players For Volleyball Players

Dominate the court with this 20 - week volleyball off-season training program developed to get you hitting harder and jumping higher.

Get Volley-Elite Off-Season Program
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FAQs
HOW DO I KNOW IF I AM PERFORMING THE EXERCISE PROPERLY?
You have the ability to film any of your exercises and upload it to the app. Within 24 hours you will get detailed feedback on your exercise execution.
WHAT IF I CAN’T COMPLETE A WORKOUT? CAN I COMPLETE IT ANYDAY?
Workouts are strategically planned to maximize training performance and recovery.
WHAT EQUIPMENT DO I NEED ACCESS TO?
It is recommended that you have a barbell, dumbbells, medicine balls, bands and a rack as a minimum for equipment.
IS THERE ATHLETE SUPPORT FOR VOLLEY-ELITE?
Yes! Every Volley-Elite athlete will get exclusive access to the in-app message boards to ask questions, drop videos, interact with expert coaches (Cameron & Tyler). Everything from training, to recovery will be covered and coached right inside of the app.
The Proof
verified-athlete-avatar Kornel Kowalewski

Professional Volleyball Player

Verified Athlete

"The off-season program allowed me to feel in the best shape possible going into the pre-season. In addition, I was able to eliminate and reduce joint and muscle problems that I had from the season prior."

Volley-Elite Off-Season Program