15 Week Bodyweight + Bands Program

Do you have minimal equipment but are still looking for a volleyball-specific training plan? Introducing the 15 Week Bodyweight + Bands  Program.

Designed for those:

- With space restrictions/minimal equipment

- Youth athletes looking to develop competency in Strength and Conditioning

- Return to Strength and Conditioning following injury

- Those looking to master the basics before increasing intensity and volume

Features:

Broken into three 5 week phases this program is geared to address unilateral strength and stability limitations, reduce the risk of injury, and get you jumping more efficiently. 

So, what are the particular phases of the program? 

Phase 1 - General Preparatory Phase: The goal for GPP is to focus on injury prevention, creating unilateral stability addressing imbalances, and improving neuromuscular control. 

Phase 2 - Strength: The Goal for Strength is to use the principle of progressive overload to develop capacity in key upper and lower body muscle groups critical for success in volleyball. 

Phase 3 - Power: The Goal for Power is to use the strength developed in Phase 2 and begin to increase the velocity of key movement patterns. Phase 3 is about developing a more explosive athlete. 

The program contains 3 workouts per week with and 2 additional conditioning efforts. Workouts take approximately 1 hour. 

Don't worry about unfamiliar exercises, hyperlinked movement demonstrations will ensure you always know what is required.

What results can you expect:

- Increased stability in key areas critical for success in volleyball and reduced risk of injury as a result. 

- Strength gains in both the upper and lower body so you can jump higher and hit harder

- Improved neuromuscular control and body awareness improving the way you move on the court. 

- Increased cardiovascular capacity so you can play your best without fatigue

If you are looking to train at a high level with minimal equipment at home this is the perfect program for you!