Week 1: Foundation Building

Day Workout Training details D

Warmup
jog,squatsx10,burpeesx10
Abdominals variations
Monday Strength Training (Full body) x15,cool down 45-60
Tuesday Rest Rest rest
Full warm-up all
volleyball skills, light
Wednesday Volleyball Skills stretches cool down 60 min
Warmup,sprint between
cones x12
reps,rubberband runs
Thursday Cardio and Agility x20,cool down 30-45
Friday Rest Rest Rest
Warm up
jog,squatsx16,split
squats,lunges,frog
Saturday Strength and Conditioning (Lower body) jumps,cool down 45-60
Sunday Rest Rest Rest
Week 2: Power and Speed Development
W Training details
or
Da ko
y ut
Ply Plyometrics variations
om
etri
c
Mo Tra
nda ini
y ng
Tue Rest
sda Re
y st
Vo Drills; side twisters, side hops, up thrusts,
lle Skills;spiking,serving,digging,passing
yba To team players
ll Cool down; stretches
Ski
We lls
dne and
sda Dri
y lls
En Warm-up, sprint 45m,50m,60m
dur Cool down; stretches
anc
Th e
urs Ru
day n
Fri Re Rest
day st
Sat Str Warm-up, abdominal exercises
 W Training details
or
Da ko
y ut
eng Dumbbell curls
th Cool down; stretches
and
urd Co
ay re
Sun Re Rest
day st
Week 3: Endurance and Conditioning
Day Workout Training details
Monday Rest Rest Rest
Warm-up, hill sprints 60m,flat sprints
45m,50m
Tuesday Endurance Run Cool down; stretches 30-45 m
Drills; side twisters, side hops, up
thrusts,
Ball passes
Skills;spiking,serving,digging,passing
Wednesday Volleyball Skills and Conditioning To team players 60 minu
Warm up, burpees,
Situps,crunches,leg raises, Russian
twists
Sit-ups with weights
Thursday Strength and Core Cool down; stretches 45-60 m
Friday Rest Rest Rest
Saturday Rest Rest Rest
Sunday Rest Rest Rest
Week 4: Skill Refinement and Recovery
Day Workout Training details
Vertical jump x 2sets,leg extension x 2 sets, buffalo leg press x 2sets,

Leg jumps x 2sets

Monday Active Recovery
Drills; side twisters, side hops, up thrusts,
Skills;spiking,serving,digging,passing
To team players
Tuesday Volleyball Skills and Strategy For strategy formulate different playing positions
Wednesday Rest Rest
Warm up,
Thursday Volleyball Skills Setting to team players,spiking,passing,digging
Friday Rest Rest
Saturday Rest Rest
Sunday Rest Rest