Gym support for volleyball players: vertical jump power, shoulder-health work for your spiking arm, and lateral power at the net. Slot the sessions between your volleyball practices and repeat every week.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Lower Body Strength & Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell High Bar Squat | 4×6-8 | 120 sec |
| Barbell Romanian Deadlift | 3×8-10 | 90 sec |
| Box Jump | 4×6 | 90 sec |
| Dumbbell Step Up | 3×8 | 60 sec |
| Bodyweight Explosive Calf Raise | 4×12 | 45 sec |
Day 2 — Rest / Volleyball
Rest day — recover and get ready for the next session.
Day 3 — Upper Body & Shoulder Health
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull-Up | 4×6-10 | 90 sec |
| Dumbbell Bench Press | 3×8-10 | 90 sec |
| Cable Seated Row | 3×10-12 | 75 sec |
| Cable Standing Face Pull | 3×15 | 60 sec |
| Dumbbell Seated Single Arm External Rotation | 3×12 | 45 sec |
| Serratus Wall Slide | 2×10 | 30 sec |
Day 4 — Rest / Volleyball
Rest day — recover and get ready for the next session.
Day 5 — Explosiveness & Lateral Power
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kettlebell Swing | 4×10 | 60 sec |
| Lateral Bound | 3×10 | 60 sec |
| Pogo Hop | 3×15 | 45 sec |
| Medicine Ball Slam | 3×10 | 45 sec |
| Agility Ladder Drill | 3×30 sec | 45 sec |
| Hanging Leg Raise | 3×10 | 45 sec |
Day 6 — Rest / Volleyball
Rest day — recover and get ready for the next session.
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Gym Program for Volleyball Players is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.