Professional Documents
Culture Documents
Volleyball - Sports Program
Volleyball - Sports Program
LEY
BAL
SPO
RTS
PR O
GRA
M
Short Introduction to
Fitness Testing
c)
c)
Aerobic Fitness
a)
Flexibility
a)
Body Fat
a)
Preseason
Volleyball
Workout
Day 1
ABDOMINAL
Crunches
SETS: 3 REPS: 10
Bridge
SETS: 3 REPS:10
CARDIO
Treadmill
SETS: 3
REPS: 10
Day 2
REST
DAY
Day 3
CARDIO
INTENSITY: 80%
BODY
Cable Crossovers
SETS: 3 REPS: 10
Hammer Curls
SETS: 3 REPS: 12
Push Up
SETS: 3
REPS: 10
REPS: 10
Bench Dips
SETS: 3
REPS: 10
Day 4
REST
DAY
Day 5
CARDIO
Recumbent Bike
DURATION: 15 MIN
LEGS
Cable Squats
SETS: 3
REPS: 10
REPS: 10
INTENSITY: 70%
Jumps Squat
SETS: 3
REPS: 10
Walking Lunges
SETS: 3
REPS: 10
Step Ups
SETS: 3
LOWER
REPS: 10
BACK
Back Hyper-Extensions
SETS: 3
REPS: 10
REPS: 10
REPS: 10
Day 6
REST
DAY
Day 7
CARDIO
Swimming
DURATION: 15 MIN
INTENSITY: 80%
SHOULDERS
REPS: 10
Dips
SETS: 3
REPS: 10
REPS: 10
REPS: 10