Bobby Smith

Bobby Smith

Experience Designer.

Volleyball Summer Conditioning

27 April, 2017

Important: Read First

All exercises can be viewed on this youtube playlist: http://a.bobby.is/veritas-conditioning

Week 1

Volleyball Conditioning Week 1
Week 1

For Cardio you can run, bike, swim, use a cardio machine, etc. but do a 2 minute warmup before, then it's 4x (1 minute hard; 1 minute cruise), 5x (30 seconds hard; 1 min cruise), and a 2 minute cool down after. This is the way the workout is structured so stick to it! Don't just jog for 20 minutes!

For week 1 during conditioning

Day 1 & 3 – 1 minute rest between sets during conditioning

Videos of Exercises

Weightlifting
Conditioning

Week 2

Volleyball Conditioning Week 2
Week 2

For Cardio you can run, bike, swim, use a cardio machine, etc. but do a 2 minute warmup before, then it's 4x (1 minute hard; 1 minute cruise), 5x (30 seconds hard; 1 min cruise), and a 2 minute cool down after. This is the way the workout is structured so stick to it! Don't just jog for 20 minutes!

Videos of Exercises

Weightlifting
Conditioning

For week 2 during conditioning

Day 1 & 3 – 1 minute rest between sets during conditioning

Week 3

Volleyball Conditioning Week 3
Week 3

For Cardio you can run, bike, swim, use a cardio machine, etc. but do a 2 minute warmup before, then it's 4x (1 minute hard; 1 minute cruise), 5x (30 seconds hard; 1 min cruise), and a 2 minute cool down after. This is the way the workout is structured so stick to it! Don't just jog for 20 minutes!

Videos of Exercises

Weightlifting
Conditioning

For week 3 during conditioning

Day 1 & 3 – 1 minute rest between sets during conditioning

Week 4

Volleyball Conditioning Week 4
Week 4

Week 4 should be an active rest week from lifting:

You should still be doing your cardio workouts!

Active rest may incorporate lifting at lower volumes and intensities, swimming, biking, playing volleyball, etc. The idea is to let the body recover while remaining somewhat active.

Videos of Exercises

Contiioning

Week 5

Volleyball Conditioning Week 5
Week 5

For Cardio you can run, bike, swim, use a cardio machine, etc. but do a 3 minute warmup before, then it's 4 x (15s sprint, 45s cruise), 5 x (1 min hard, 1 min cruise), 1 min cruise, 4 x (30s sprint, 30s cruise) and a 3 minute coold down after. Stick to it!

Videos of Exercises

Weightlifting
Conditioning

For week 5 during conditioning

Day 1 - 3min rest after hollow sprints, 45s rest between other sets

Day 3 - 45s rest after each set

Week 6

Volleyball Conditioning Week 6
Week 6

For Cardio you can run, bike, swim, use a cardio machine, etc. but do a 3 minute warmup before, then it's 4 x (15s sprint, 45s cruise), 5 x (1 min hard, 1 min cruise), 1 min cruise, 4 x (30s sprint, 30s cruise) and a 3 minute coold down after. Stick to it!

Videos of Exercises

Weightlifting
Conditioning

For week 6 during conditioning

Day 1 - 3min rest after hollow sprints, 45s rest between other sets

Day 3 - 45s rest after each set

Week 7

Volleyball Conditioning Week 7
Week 7

For Cardio you can run, bike, swim, use a cardio machine, etc. but do a 3 minute warmup before, then it's 4 x (15s sprint, 45s cruise), 5 x (1 min hard, 1 min cruise), 1 min cruise, 4 x (30s sprint, 30s cruise) and a 3 minute coold down after. Stick to it!

Videos of Exercises

Weightlifting
Conditioning

Day 3 - 45s rest after each set

Week 8

Volleyball Conditioning Week 8
Week 8

Week 8 is another week of active rest from lifting. You should be physically and mentally preparing yourself to come back to school. If you opted for this workout, you should come back to school with more muscle that you had when you left and you'll be in much better cardiovascular shape as well. You will jump higher, run faster with better agility, cut harder, spike and/or block better and last longer. You will be ready for volleyball season!

Videos of Exercises

Contiioning

Week 9

We start volleyball this week! We're excited to see how the intensity that you've applied all summer will reveal itself during the pre-season and the regular season.





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