lady rams volleyballtball strenth training

Phase 1

DAY ONE Wk 1 2 3 DAY TWO Wk 1 2 3 DAY THREE Wk 1 2 3

Back Squat 12 12 12 Bench Press 12 12 12 Jump Shrug 5 5 5
12 12 12 12 12 12 5 5 5
12 12 12 12 12 12 5 5 5
5 5 5

DB Military Press 10 10 10 SA DB Row 15 15 15

10 10 10 *each arm 15 15 15 Box Jumps 15 18 20
10 10 10 15 15 15
10 10 10
Forward Lunge 8 8 8 Lateral Lunge 8 8 8
8 8 8 *each leg 8 8 8 Pull Ups M M M
*each leg 8 8 8 8 8 8 (3 sets of MAX) M M M
Inverted Row M M M GHR 10 12 15 M M M
(3 sets of MAX) M M M or 10 12 15 Step Ups 10 10 10
M M M Leg Curl 10 12 15 *each leg 10 10 10
RDL 10 10 10 2 Way Shoulder Raise 10 10 10 10 10 10
10 10 10 (Lateral Raise, 10 10 10 Incline DB Press 12 12 12
10 10 10 Rear Raise) 10 10 10 12 12 12
12 12 12

150 Abs 150 Abs

Your Choice Your Choice 150 Abs
Your Choice
Hours Slept: Hours Slept: Hours Slept:
Meals Eaten: Meals Eaten: Meals Eaten:
 lady rams volleyballtball strenth training
Phase 2

DAY ONE Wk 4 5 6 DAY TWO Wk 4 5 6 DAY THREE Wk 4 5 6

Back Squat 10 10 10 Bench Press 10 10 10 High Pull 5 5 5
10 10 10 10 10 10 (from Hang) 5 5 5
10 10 10 10 10 10 5 5 5
5 5 5

BB Military Press 8 8 8 SA DB Row 12 12 12

8 8 8 *each arm 12 12 12 Box Jumps 15 18 20
8 8 8 12 12 12
8 8 8
Forward Lunge 8 8 8 Reverse Lunge 8 8 8
(Walking) 8 8 8 *each leg 8 8 8 Pull Ups M M M
*each leg 8 8 8 8 8 8 (3 sets of MAX) M M M
Bent Over Row 10 10 10 GHR 10 12 15 M M M
10 10 10 or 10 12 15 Lateral Step Ups 8 8 8
10 10 10 Leg Curl 10 12 15 * each leg 8 8 8
RDL 8 8 8 2 Way Shoulder Raise 8 8 8 8 8 8
8 8 8 (Front Raise, 8 8 8 Incline DB Press 10 10 10
8 8 8 (Lateral Raise, 8 8 8 10 10 10
10 10 10

150 Abs 150 Abs

Your Choice Your Choice 150 Abs
Your Choice
Hours Slept: Hours Slept: Hours Slept:
Meals Eaten: Meals Eaten: Meals Eaten:
 lady rams volleyballtball strenth training
Phase 3

DAY ONE Wk 7 8 9 DAY TWO Wk 7 8 9 DAY THREE Wk 7 8 9

Back Squat 8 8 8 Bench Press 8 8 8 Hang Clean 3 3 3
8 8 8 8 8 8 3 3 3
8 8 8 8 8 8 3 3 3
8 8 8 8 8 8 3 3 3

BB Military Press 5 5 5 SA DB Row 10 10 10

5 5 5 *each arm 10 10 10 SL Box Jumps 3 3 3
5 5 5 10 10 10 *each leg 3 3 3
5 5 5 3 3 3
Forward Lunge 8 8 8 Lateral Lunge 8 8 8
8 8 8 *each leg 8 8 8 Chin Ups M M M
*each leg 8 8 8 8 8 8 (3 sets of MAX) M M M
Inverted Row GHR 10 12 15 M M M
(3 sets of MAX) or 10 12 15 Step Ups 8 8 8
Leg Curl 10 12 15 *each leg 8 8 8
RDL 8 8 8 2 Way Shoulder Raise 8 8 8 8 8 8
(feet wide) 8 8 8 (Lateral Raise, 8 8 8 Incline DB Press 8 8 8
8 8 8 Rear Raise) 8 8 8 8 8 8
8 8 8

150 Abs 150 Abs

Your Choice Your Choice 150 Abs
Your Choice
Hours Slept: Hours Slept: Hours Slept:
Meals Eaten: Meals Eaten: Meals Eaten:
 lady rams volleyballtball strenth training
Phase 4

DAY ONE Wk 10 11 12 DAY TWO Wk 10 11 12 DAY THREE Wk 10 11 12

Back Squat 5 5 5 Bench Press 5 5 5 Hang Clean 3 3 3
5 5 5 5 5 5 3 3 3
5 5 5 5 5 5 3 3 3
5 5 5 5 5 5 3 3 3
5 5 5 5 5 5 3 3 3
BB Military Press 5 5 5 SA DB Row 8 8 8
5 5 5 *each arm 8 8 8 SL Box Jumps 5 5 5
(2 sets front 5 5 5 8 8 8 *each leg 5 5 5
2 behind neck) 5 5 5 5 5 5
Forward Lunge 8 8 8 Reverse Lunge 8 8 8
(walking) 8 8 8 *each leg 8 8 8 Chin Ups M M M
*each leg 8 8 8 8 8 8 (3 sets of MAX) M M M
Bent Over Row 8 8 8 GHR 10 12 15 M M M
8 8 8 or 10 12 15 Lateral Step Ups 8 8 8
8 8 8 Leg Curl 10 12 15 8 8 8
RDL 6 6 6 2 Way Shoulder Raise 8 8 8 *each leg 8 8 8
(feet wide) 6 6 6 (Front Raise, 8 8 8 Incline DB Press 5 5 5
6 6 6 (Lateral Raise, 8 8 8 5 5 5
5 5 5

150 Abs 150 Abs

Your Choice Your Choice 150 Abs
Your Choice
Hours Slept: Hours Slept: Hours Slept:
Meals Eaten: Meals Eaten: Meals Eaten: