Sam Pedlows' 18 Week Dumbbell and Bands Volleyball Training plan
Dumbbell and bands volleyball program testimonial 1
Dumbbell and bands volleyball program testimonial 1
Dumbbell Volleyball Training plan example

18 Week Dumbbell + Bands Training Plan

Regular price $379.99 CAD
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Are you looking to take your training to the next level but only have access to dumbbells? Train like the pros? Look no further than this 18 Week Dumbbell + Bands Training Program that only requires a set of dumbbells and training bands!

Designed for those:

- With access to multiple dumbbell weights, and bands

- Athletes who desire to train at a high level with minimal equipment

- Those with some training experience but looking to push their current fitness

Features:

This program is broken into three 6 week phases. This program is designed to optimize your athleticism and improve your physical conditioning

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 3-4 workouts per week plus 2 additional conditioning efforts, with single workouts taking approximately 1 hour and 30 minutes. 

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!

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Customer Reviews
5.0 Based on 6 Reviews
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Filter Reviews:
RL
03/04/2021
Raphael L.
Every training session is a challenge, and I continue to notice improvements.

I'm now in the 4th week of the Dumbbell and Bands program and I have to say it is pretty awesome. The diversity of stability exercises are very important for me to help prevent injuries. I also enjoyed that the exercises challenge all areas. Every training session is a challenge, and I continue to notice improvements. My goal is to continue to play beach volleyball without injury or pain. I am very happy to have chosen Sam's program to help avoid this situation. So, thank you for the amazing program and your constant support.

EK
03/04/2021
Esa K.
The program has helped me to address the imbalances and has enabled me to return to play beach safely after ~5 month break.

I'm recovering from a severe back injury and part of the rehab I've been working with Pedlow's 18 Week Dumbbells + Bands program. I'm in 5/18 weeks and really starting to feel strength and stability building in the hips. The program has helped me to address the imbalances and has enabled me to return to play beach safely after ~5 month break. Big learning point was to understand the level of commitment and work you need to put in. In the past I used to lift 1-2 times per week compared to 3-4 times now even with gyms being closed. Money well spent!

ST
02/10/2021
Simone T.
Exciting, hard, motivating and well-structured training!

Exciting, hard, motivating and well-structured training! Thanks to the videos guide, the training is easly replicable at home with a little equipment. I feel better and stronger after just 6 weeks, and I'm ready for the the second part of the program. Samuel is great and really helpful: replying to my messages, he solved every my doubts! Thanks, man!

DS
02/09/2021
Dana S.
I'm absolutely enjoying Sam's 18 Week Dumbbell and Bands Program

I'm absolutely enjoying Sam's 18 Week Dumbbell and Bands Program. I love how the set up of his program is. It's incredible because certain days focus on parts of my body I've never worked out this hard! I think during this lockdown, this is definitely something that I see improving my volleyball game for my future in volleyball (this beach season & indoor). It's one of my favourite workout programs I have ever done, and I can't wait to see the results from it.

DD
02/08/2021
Derek D.
Thanks to Pedlow's 18 Week Dumbbell Program I'm in the best shape I have been in years.absolutely enjoying Sam's 18 Week Dumbbell and Bands Program.

I turn 40 this year and wanted to up my fitness game. Thanks to Pedlow's 18 Week Dumbbell Program I'm in the best shape I have been in years. Faster, more powerful, and feeling really strong. The program is easy to follow and has a natural progression from general strength to power/speed. Highly recommended for athletes young and old.