MUSTANG VOLLEYBALL

Week 1 Week 2 Week 3

DAY 1 Wt Set x Rep Wt Set x Rep Wt Set x Rep
Clean Pulls Bar 3x5 3x5 3x5
Squat Bar 2x12 *no parallel = no good 2x10 *not parallel = no good 2x8
Box Hop 4x5 4x5 4x5
Box Step-Up BW 3x10 3x10 3x10
Hamstring(!" or #ood $orning% 3x10 3x10 3x10
Wt& '(s- Bends 2x10-12 2x10-12 2x10-12
)*er +ead ,r-n.+ 2x12-15 2x12-15 2x12-15
,al*es 2x10-12 2x10-12 2x10-12
/otes0
Week 1 Week 2 Week 3
DAY 2 Wt Set x Rep Wt Set x Rep Wt Set x Rep
!1n 2n.line 3p3- 3x3 3p3- 5x3 3p3- 5x3
!&Bell 2n.line 2x8 2x8 2x8
4-ll--ps 2xamap 2xamap 2xamap
Seated !B 4ress 2x8 2x8 2x8
4late S+ld ,ir. 3x10 3x10 3x10
5t-"at-ear
Band o6 2x8-10 2x8-10 2x8-10
!ips 1x amap (ar3(en.+ 2x amap 2xamap
5ront S7-at Bar 2x8 *no parallel = no good Bar 2x8 *no parallel = no good Bar 2x8
,+oi.e '(s 150 150 185
/otes0
BW - Bod1 Weig+t Bar - 45l(s *If last 12 !eps "f a set a!e eas#l$ %"&plete'( &")e *p +l,s t"tal f"! -ext set.
'$'4 - as man1 as possi(le *W/e- all Sets 0 Reps a!e %"&plete' s*%%essf*ll$( &")e 1e#2/t *p 13l,s t"tal f"! t/e -ext 1eek.
TRAIN WIT4 A 5UR5OSE6 D#' A-$"-e O*t1"!k Me T"'a$7
MUSTANG VOLLEYBALL
Week 8 Week + Week 9
DAY 1 Wt Set x Rep Wt Set x Rep Wt Set x Rep
Hang ,lean Bar 4x3 4x3 5x3
Broad 9-mp 3x4 3x4 4x4
S7-at 3x8 *no parallel = no good 3x8 *no parallel = no good 3x:
Wal;ing "-nge 1x 50steps 2x50steps 2x20 63plate
,al*es 2x10 2x10 2x10
9-mp Split S7t 2x10 2x10 2x10
Wt& '(s- Bends 2x10-12 2x10-12 2x10-12
)*er +ead ,r-n.+ 2x12-15 2x12-15 2x12-15
/otes0
Week 8 Week + Week 9
DAY 2 Wt Set x Rep Wt Set x Rep Wt Set x Rep
!1nami. Ben.+ 3p3- 4x3 ma.+ine3(ar 3p3- 4x3 ma.+ine3(ar
2n.line(Bar% 2x8 2x8 !1n 2n.line 3p3- 4x5
Seated Band o6 or 1'rm o6 3x10 3x10 3x10
4-s+ 4ress to 5t S7t Bar 3x4 3x5 3x:
4-ll Up 2xamap 2xamap 2xamap
H< 4-ll BW 1xamap *(od1 straig+t 1xamap 1xamap
/otes0
BW - Bod1 Weig+t Bar - 45l(s *If last 12 !eps "f a set a!e eas#l$ %"&plete'( &")e *p +l,s t"tal f"! -ext set.
'$'4 - as man1 as possi(le *W/e- all Sets 0 Reps a!e %"&plete' s*%%essf*ll$( &")e 1e#2/t *p 13l,s t"tal f"! t/e -ext 1eek.
TRAIN WIT4 A 5UR5OSE6 D#' A-$"-e O*t1"!k Me T"'a$7