Nick Wallace

Beach Volleyball

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4/20/17
 In order to be successful, Volleyball Players need to have exceptional Lower Body

Power and Rotational core power. In order to make quick lateral movements, jump high and fast

the athletes need to have extraordinary strong hips, glutes, quadriceps, hamstrings, and calves.

Some of the most common injuries in the sport of volleyball include : rotator cuff

tendonitis, patellar tendonitis (Jumper’s Knee), and some lower back injuries. The rotator cuff is

very susceptible to overuse due to the demands of the sport. During a volleyball spike, the

shoulder accelerates and decelerates extremely fast, this puts tremendous amounts of stress on

the rotator cuff itself. As I stated earlier, patellar tendonitis is another common injury. When

jumping repeatedly, like an athlete does in volleyball, it puts enormous stress on the patellar

tendon. If not handled properly, over time this can lead to overuse and the tendon becomes

inflamed, resulting in tendonitis. Lower back injuries account for 14% of all volleyball injuries.

This could be largely due to having weak/tight muscles in the lower back or even

hamstrings/hips/ and glutes. Poor biomechanics, or even overuse.Strengthening the muscles

around the area of the injury helps decrease the risk of injury.

If the rotator cuff muscles are strong and more balanced, the risk of injury will

significantly decrease. Same thing with the muscles around the knee joint

(quads,hamstrings,calves). Most overuse injuries are due to muscle imbalances, and repeated

use of one muscle without the repeated use of that antagonist muscle. The program will address

these needs by working to even out or reverse muscle imbalances, strengthening the muscles

around the joint, in order to decrease the risk of overuse/tendon injuries. ​NOTE : Include

Resistance Band Shoulder External Rotation + Resistance Band Shoulder Internal

Rotation as part as an pre-lift (prehab) injury prevention (3x15 reps).

 Week 1 (Strength Phase)
Week 1 Workout 1

Exercise % of 1RM Sets/Reps Rest (Minutes)

DB Snatch 75% 3x6 3-5

Barbell Squat 75% 3x8 3-5

DB Bench Press 75% 3x8 3-5

KB Swings 3x8 2-3

Nordic Hamstring Curl 3x10 2-3

Calf Raises 3x20 2-3

Rotational Med Ball 3x12 2-3

Throws

Week 1 Workout 2

Exercise % of 1RM Sets/Reps Rest (Minutes)

Power Cleans 75% 3x6 3-5

Deadlift 75% 3x8 3-5

Pull-Ups 2 x Failure 2x Failure 2-3

One Arm Med- Ball Push 3x12 2-3

Ups

Split Squat + One Arm 3x8 2-3

Shoulder Press

SL DB Glute Bridges 3x8 2-3

Step - Up 3x8 2-3

Note: If the athlete can not perform at least 6 Pulls-up with proper form, Horizontal Pull-ups on an bar may be
substituted to build baseline strength (3x8).

Week 1 Workout 3

Exercise % of 1RM Sets/Reps Rest (MInutes)

Push - Press 75% 3x6 3-5

Barbell Squat 77.5% 3x8 3-5

DB Bench Press 77.5% 3x8 3-5

Bent Over Rows 3x8 2-3

Lunges 3x8 2-3

Lateral/Rear Delt Complex 3x12 2-3

Woodchoppers 3x15 2-3

Week 2

Week 2 Workout 1

Exercise % of 1RM Sets/Reps Rest (Minutes)

DB Snatch 80% 3x6 3-5

Barbell Squat 80% 3x8 3-5

DB Bench Press 80% 3x8 3-5

KB Swings 4x8 2-3

Romanian Deadlift 3x8 2-3

Calf Raises 3x20 2-3

Rotational Med Ball 3x12 2-3

throws

Week 2 Workout 2

Exercise % of 1RM Sets/Reps Rest (Minutes)

Power Cleans 80% 3x6 3-5

Deadlift 80% 3x8 3-5

Pull-Ups 2x Failure 2-3

One Arm Med- Ball Push 3x12 2-3

Ups

Split Squat + One Arm 3x8 2-3

Shoulder Press

SL BD Glute Bridges 3x8 2-3

Box Jumps 3x8 2-3

 Week 2 Workout 3

Exercise % of 1RM Sets/Reps Rest (Minutes)

Push - Press 80% 3x6 3-5

Barbell Squat 82.5% 4x6 3-5

DB Bench Press 82.5% 4x6 3-5

Bent Over Rows 3x8 2-3

Single Leg Press 3x8 2-3

Lateral/Rear Delt Complex 3x12 2-3

Woodchoppers 3x15 2-3

Week 3 Workout 1

Exercise % of 1RM Sets/Reps Rest (Minutes)

DB Snatch 85% 4x4 3-5

Barbell Squat 85% 4x5 3-5

DB Bench Press 85% 4x5 3-5

KB Swings 4x8 2-3

Nordic Hamstring Curl 3x8 2-3

Calf Raises 3 x 20 2-3

Rotational Medicine Ball 3x12 2-3

throws

Week 3 Workout 2

Exercise % of 1RM Sets/Reps Rest (Minutes)

Power Cleans 85% 5x3 3-5

Deadlift 85% 5x5 3-5

Pull - Ups 2 x Failure 2-3

One Arm Med- Ball Push 3x12 2-3

Ups

SL DB Glute Bridges 3x8 2-3

Bulgarian Split Squat 4x8 2-3

Step - Up 3x8 2-3

Week 3 Workout 3

Exercise % of 1RM Sets/Reps Rest (Minutes)

Push - Press 85% 4x4 3-5

Barbell Squat 87.5% 5x3 3-5

DB Bench Press 87.5% 5x3 3-5

Bent Over Rows 4x8 2-3

Lunges 4x8 2-3

Lateral/Rear Delt Complex 3x12 2-3

Woodchoppers 3x15 2-3

Week 4 (Deload Week)

Week 4 Workout 1

Exercise % of 1RM Sets/Reps Rest (Minutes)

DB Snatch 70% 2x6 3-5

Barbell Squat 70% 2x5 3-5

DB Bench Press 70% 2x5 3-5

KB Swings 2x8 2-3

Nordic Hamstring Curl 2x8 2-3

Calf Raises 2x20 2-3

Rotational Medicine Ball 3x12

throw

Week 4 Workout 2

Exercise % of 1RM Sets/Reps Rest (Minutes)

Power Cleans 70% 2x6 3-5

Deadlift 70% 2x5 3-5

Pull Ups 1x Failure 2-3

One Arm Med- Ball Push 2x12 2-3

Ups

Split Squat + One Arm 2x10 2-3

Shoulder Press

SL DB Glute Bridges 2x8 2-3

Step - Up 2x10 2-3

Week 4 Workout 3

Exercise % of 1RM Sets/Reps Rest (Minutes)

Push - Press 70% 2x6 3-5

Barbell Squat 70% 2x5 3-5

DB Bench Press 70% 2x5 3-5

Bent Over Rows 2x8 2-3

Lunges 2x8 2-3

Lateral/Rear Delt Complex 3x10 2-3

Wood Choppers 2x15 2-3

 As always, the order of exercises as chosen as follows: 1. Olympic lifts, 2.

Compound/Main/Multi-Joint Lifts, 3. Single-joint/Accessory type exercises.The Olympic lifts and

compound lifts require the most energy, therefore should be done earlier in the workout. For the

main lifts (Olympic + Compound) sets of 3x5 or 3x6 were chosen. This is the beginning of the

strength phase of the offseason program, so there will be a gradual shift from hypertrophy

training to strength training, and 6 is the maximum number of reps allowed in an set to ensure

the athlete is working strength. As the program progresses the load (% of 1RM) increases while

the volume (amount of reps) decrease. For the bodyweight/core/prehab exercises more volume

was added for ex. Pulls-ups 2x Failure, because the load is generally less these were more

endurance focused exercises as compared to the main lifts. Finally, for Week 4, which is the

deload week, the % of the 1RM was decreased to 70% which was even lower than the starting

intensity of the program in Week 1 (75%), every single set was also reduced from 3 to 2, to

ensure proper active recovery,and strength gains can be continued to be made in Week 5.