Free workout programs, healthy recipes, cooking lessons, nutrition tips, and fitness videos

Chicago Health Coach Mike Ockrim is a Certified Strength and Conditioning Specialst (CSCS) with the National Strength and Conditioning Association (NSCA) and a Certified Personal Trainer with the American Council on Exercise (ACE) that will engage you in functional movement training programs, nutrition and cooking education, and sleep improvement plans to live a healthy and active lifestyle.

Volleyball Strength and Conditioning Program

Strength and conditioning program for a men's volleyball team:

Day 1:

  • Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)

  • Dynamic stretching: 10-15 minutes of movement-based stretching exercises to prepare the muscles for training

  • Strength training:

    • Squats: 3 sets of 8-12 reps

    • Deadlifts: 3 sets of 8-12 reps

    • Bench press: 3 sets of 8-12 reps

    • Pull-ups: 3 sets of 8-12 reps

  • Plyometrics: 3 sets of 8-12 reps of exercises such as box jumps, jump squats, and plyometric push-ups

  • Cool-down: 10-15 minutes of static stretching to help with muscle recovery

Day 2:

  • Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)

  • Dynamic stretching: 10-15 minutes of movement-based stretching exercises to prepare the muscles for training

  • Agility training: 10-15 minutes of agility drills such as ladder drills, cone drills, and shuttle runs

  • Speed training: 10-15 minutes of speed drills such as sprints and resistance runs

  • Core training: 3 sets of 8-12 reps of exercises such as planks, Russian twists, and leg raises

  • Cool-down: 10-15 minutes of static stretching to help with muscle recovery

Day 3:

  • Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)

  • Dynamic stretching: 10-15 minutes of movement-based stretching exercises to prepare the muscles for training

  • Volleyball-specific drills: 30-45 minutes of drills that focus on specific skills and movements used in the sport such as jump training, hitting, and blocking

  • Cool-down: 10-15 minutes of static stretching to help with muscle recovery

Note: It is important to adjust weight and volume of the program based on individual athlete's fitness level and progress, also consult with a coach or sports medicine professional before implementing a new program.