High School Volleyball Performance

AO Performance

Volleyball
Coach
Adam Osborn

this program is unique in that it is customized for the high school/club volleyball athlete. It is a progressive 2 to 3 days a week program that is a year-round program for athletes to follow! Exercises and workouts can be customized to the athletes needs and dealing with different types of movements and or past or current injuries. The idea of this program is to produce strength, speed, power, and of course to increase that vertical jump! The current athletes that train now I'll have an average of 23+ of a vertical jump that is very good for a high school female athlete! Check out a seven day free trial, the sessions last anywhere from 35 to 45 minutes tops and are guaranteed to generate success!

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Increase strength and power
Strength and power is the basis for which an athlete needs to build and develop from the ground up!
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Vertical jump
Volleyball coaches and athletes care a lot about a vertical jump and vertical power! This program will allow for this to take place with a progressive squat and velocity-based training program
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Annual training
Training year-round for athletic development is crucial for success and injury prevention! Athletes looking to play in college will experience a very similar schedule and training alongside their sport! This two days a week program is you’re around and can be altered to make it worthwhile for the athlete and their schedule!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell/bumper plates/kettle bells/dumbbells/medicine balls/resi
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-05-17

A

Warm Up 2

B1

DB Power Snatch

3 x 5

B2

Inverted Row

3 x 10

B3

Med ball fake and slam

3 x 6

C1

Goblet Squat

3 x 8

C2

30 Degree Incline DB Bench Press

3 x 6

C3

Glute Bridge on bench + SL hip Lift

3 x 8

D1

Straight Arm Pulldown

3 x 10

D2

Side Plank On Hand

2 x 30

Tuesday
2021-05-19

A

Warm Up 2

B1

Box Jump

3 x 4

B2

One-arm Forward Back KB Lunge

3 x 6

B3

1-Arm DB Row

3 x 8

C1

Bench Push Ups

3 x 10

C2

Barbell RDL

3 x 8

C3

DB Lateral Raise

3 x 6

D

Dead Bug

1 x 50

Wednesday
2021-05-20

A

Warm Up 2

B

Sprint

5 x 10

C1

Back Squat

4 x 4 @ 75 %

C2

DB Bench Press

3 x 6

C3

Lat Pulldown

3 x 10

D

YTW

2 x 8

E

Bear Hold

3 x 0:20

Coach
coach-avatar Adam Osborn

I am a current strength and conditioning coach at Valor Christian high school here in Colorado. I have been a strength conditioning coach for over 17 years and I have trained hundreds of athletes from many areas of athletics!

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Performance is key to success

Performance is key to success! Playing at the next level past high school is something that many athletes desire! Performance training is key to this happening and preventing injuries and reaching goals and heights!

Start My 7-Day Free Trial
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FAQs
Who is this training for?
This training is for the high school/precollegiate volleyball athlete. I highly encourage both male and female athletes in the eighth grade to check the program out at it will prepare you for the next level in high school!
How many days a week is the training?
Training is 2 to 3 days a week, during the academic school year the training sessions are twice each week, during the summer for June and July the sessions go to three days a week! The volume and intensity will change during the in season and off-season
What kind of exercises will I be doing?
The exercises will vary from doing different types of squat patterns, dumbbell snatches and power cleans, and a variety of velocity-based training movements and core work that will enable the all-around development of the athlete!
How much is the cost per month?
Only $20 per month! This is very affordable and these workouts can be customized to the athletes needs!
The Proof
verified-athlete-avatar Amery Galan

Elevation volleyball level one player

Verified Athlete

"I started the summer before eighth grade and everything Coach Adam has done for me I can feel and see on the court! I started Lobero on varsity as a sophomore at my high school! I want to play in college and every week his workouts push me to get better!"

verified-athlete-avatar Bridget Altland

Cherokee Trail high school varsity DS

Verified Athlete

"I love the simplicity and the progressive workouts that Adam customize every week! I never thought I’d be able to back squat 225 pounds as a junior, and my vertical jump has increased 2 inches over the last year! 2 days each week work well with my schedule as both a club and high school athlete!"

verified-athlete-avatar Gracie Woods

Grand Island Central Catholic middle

Verified Athlete

"Adam worked with my sister a few years ago and my sister played Division I volleyball! He has helped me work through some injuries, but also has helped me gain an immense amount of strength and power and he is always in contact with me about the program and anything he can do to help me!"

verified-athlete-avatar Amanda Gillette

Valor Christian outside hitter

Verified Athlete

"Adam has helped me prepare as an eighth grade athlete for both my club volleyball program as well as my incoming freshman year at Valor Christian High School in Colorado! I have a 23 inch vertical as an incoming freshman! He helped me become committed and love the weight room!"

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High School Volleyball Performance
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High School Volleyball Performance
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High School Volleyball Performance
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High School Volleyball Performance