Base Diet:

(WORKOUT DAY) 1) Pre Workout: Scrambled Eggs w/ ham 2) Post AM Workout: 2 scoop Protein Shake 3) Lunch: Chicken Salad 4) Coffee pre PM workout (BLACK) 5) Chicken Dinner w/ salad 6) Protein Shake 1 scoop (NONWORKOUT DAY) 1) Scrambled Eggs (2) w/ ham 2) 1 scoop protein shake 3) Chicken Salad / Lettuce Wrap 4) Almonds (1 serving) 5) Chicken Dinner w/ Sal;ad Liquids Permited: 1) Water 2) Fitness Water for game days 3) Iced Coffee 4) Tea

CYCLES
Jul 2 - Oct 14 - Strength Phase (5 cycles x 3 weeks) . Exercises 2s up, 2s down per rep

Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

AM Dynamic Stretching, AS1, Static Stretch Dynamic Stretching, AS2, Static Stretch

PM Open Gym OR FC 3 REST Open Gym OR FC 4

Dynamic Stretching, AS3, Static Stretch Dynamic Stretching, AS4, Static Stretch

Volleyball hand sets, passing REST Volleyball Sets, FITNESS Drills1

Dynamic Stretching, AS1, Static Stretch

Volleyball Sets, Drills

Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

AM Dynamic Stretching, AS2, Static Stretch

PM Open Gym OR FC 3 Volleyball hand sets, passing

Dynamic Stretching, AS3, Static Stretch Dynamic Stretching, AS4, Static Stretch FC 3 Dynamic Stretching, AS1, Static Stretch Dynamic Stretching, AS2, Static Stretch

Open Gym OR FC 4 Volleyball hand sets, passing REST Volleyball Sets, FITNESS Drills2 Volleyball Drills

Week 3 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

AM

PM Open Gym Volleyball

Dynamic Stretching, AS3, Static Stretch Dynamic Stretching, AS4, Static Stretch

FC 4 Open Gym Volleyball Volleyball Sets, FITNESS Drills1 Volleyball hand sets, passing Volleyball Sets, FITNESS Drills2 REST

Cycle lasts 3 weeks, do this 5 times through, so for 15 weeks. The Blank AM rows denote: Dynamic Stretches, Static Stretches. Sleep in a little

Oct 15 - Oct 21 - Rest

Oct 22 - Feb 10 - Power Exercises 1s up, 1s down per rep

Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

AM Dynamic Stretching, AP1, Static Stretch Dynamic Stretching, AP2, Static Stretch

PM Open Gym Volleyball Plyos Open Gym Volleyball

Dynamic Stretching, AP3, Static Stretch Dynamic Stretching, Plyos, Static Stretch

Volleyball Sets, FITNESS Drills2

Volleyball Sets, FITNESS Drills1 VOLLEYBALL MATCHES

Repeat weekly for duration of Power Phase.

Feb 11 - May 31st Maintenance Mode No tournament on the current week Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Dynamic Stretching, AIS2 Volleyball Sets, FITNESS Drills2 Dynamic Stretching, AIS1, Static Stretch AM Dynamic Stretching, AIS2, Static Stretch PM Open Gym Volleyball Plyos Open Gym Volleyball Volleyball Sets, FITNESS Drills1

Tournament on the current week: Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday TOURNAMENT TOURNAMENT MAYBE Dynamic Stretching, AIS2, Static Stretch AM Dynamic Stretching, AIS1, Static Stretch PM Open Gym Volleyball Plyos Open Gym Volleyball Volleyball Sets, FITNESS Drills1

THE WORKOUTS:
Note: Each workout requires a dynamic stretch beforehand and a nice, easy warmup such as rowing or jogging for 10 mins. AS 1: Progression for Core Exercises: 1st: 8, 6, 6, 4 reps 2nd: 6, 6, 4, 4 reps 3rd: 6, 4, 4, 2 REPEAT AFTER 3rd progression

Exercise Bench Press Rows OHP Hanging High Pull Push-Press Chinups Dips Shrugs DB Bicep Cleans Cable Flys Internal Shoulder Rotation External Shoulder Rotation COOLDOWN

Sets 4 4 4 2 2 3 3 3 3 3 2 2 1

Reps PROGRESSION PROGRESSION PROGRESSION 6 6 MAX MAX 6 6 6 10 10 15mins

REST => 3 mins for core and power exercises, 1 min for everything else

AS 2: Progression for Core Exercises: 1st: 8, 6, 6, 4 reps 2nd: 6, 6, 4, 4 reps 3rd: 6, 4, 4, 2 REPEAT AFTER 3rd progression

Exercise Back Squat Leg Press Jump Squat Power Clean Walking Lunges Lying Hamstring Curl Side to Side Crunches Prone Bridge Hold COOLDOWN

Sets 4 4 2 2 4 3 2 2 1

Reps PROGRESSION PROGRESSION 6 6 20 6 30 60s 15mins

REST => 3 mins for core and power exercises, 1 min for everything else

AS 3: Progression for Core Exercises: 1st: 8, 6, 6, 4 reps 2nd: 6, 6, 4, 4 reps 3rd: 6, 4, 4, 2 REPEAT AFTER 3rd progression

Exercise Incline Press Single Arm Row Bench Throws Pullups Lat Pulldowns Arnolds DB Flys DB Lateral Raise Swiss Ball Knee Tucks Wrestler Bridge COOLDOWN

Sets 4 4 2 4 3 3 3 3 3 2 1

Reps PROGRESSION PROGRESSION 6 MAX 6 5 6 6 25 10 15mins

REST => 3 mins for core and power exercises, 1 min for everything else

AS 4: Progression for Core Exercises: 1st: 8, 6, 6, 4 reps 2nd: 6, 6, 4, 4 reps 3rd: 6, 4, 4, 2 REPEAT AFTER 3rd progression

Exercise Deadlift Front Squat Jump Squat Power Clean Lying Hamstring Curls Swiss Ball Alt Leg Raise Bridge on Swiss Ball COOLDOWN

Sets 4 4 2 2 3 3 1

Reps PROGRESSION PROGRESSION 6 6 15 10 each leg 15mins

REST => 3 mins for core and power exercises, 1 min for everything else

AP 1 Progression for Core Exercises: 1st: 6, 6, 6, 4 reps 2nd: 6, 4, 4, 4 reps 3rd: 6, 4, 2, 2 REPEAT AFTER 3rd progression Exercise Incline DB Press DB Shoulder Press Medicine Ball Plyo pushups Hanging High Pull (p) Lying Medicine Ball Throws (p) Chinups Cable Push-Pull Wrestlers Bridge COOLDOWN Sets 4 4 3 3 2 4 4 3 1 Reps PROGRESSION PROGRESSION 6 6 6 MAX 6 10 15mins

=> CORE (p) => POWER EXERCISE. Power exercises should be performed with 30-60% of 1RM and with maximal velocity.

REST => 3 mins for core and power exercises, 1 min for everything else

AP 2 Progression for Core Exercises: 1st: 6, 6, 6, 4 reps 2nd: 6, 4, 4, 4 reps 3rd: 6, 4, 2, 2 REPEAT AFTER 3rd progression Exercise Back Squat Leg Press Jump Squat(p) Power Clean(p) Lying Hamstring Curls Abdominal Crunches Prone Bridge Hold COOLDOWN Sets 4 4 2 2 4 3 2 1 Reps PROGRESSION PROGRESSION 6 6 10 30 60s 15mins

=> CORE (p) => POWER EXERCISE. Power exercises should be performed with 30-60% of 1RM and with maximal velocity.

REST => 3 mins for core and power exercises, 1 min for everything else

AP 3 Progression for Core Exercises: 1st: 6, 6, 6, 4 reps 2nd: 6, 4, 4, 4 reps 3rd: 6, 4, 2, 2 REPEAT AFTER 3rd progression Exercise DB Bench Press Rows Push Press (p) Hang Clean and Jerk (p) Cable Flys Lat Pulldowns Pullups Prone Bridge Hold COOLDOWN => CORE (p) => POWER EXERCISE. Power exercises should be performed with 30-60% of 1RM and with maximal velocity. Sets 4 4 3 3 3 3 4 2 1 Reps PROGRESSION PROGRESSION 6 6 6 6 MAX 60s 15mins

REST => 3 mins for core and power exercises, 1 min for everything else

AIS 1 Progression for Core Exercises: 1st: 6, 6, 6, 6 reps 2nd: 6, 4, 4, 4 reps 3rd: 4, 4, 4, 2 4th: 6, 6, 4, 4 5th: 4, 4, 4, 2 6th: 4, 3, 2, 2 7th: REST

Exercise Back Squat Deadlift Bench Press Chinups Hamstring Raise Prone Bridge Hold COOLDOWN => Core Exercise

Sets 4 4 4 3 3 2 1

Reps PROGRESSION PROGRESSION PROGRESSION MAX 10 60s 15mins

REST => 3 mins for core and power exercises, 1 min for everything else

AIS 2 Progression for Core Exercises: 1st: 6, 6, 6, 6 reps 2nd: 6, 4, 4, 4 reps 3rd: 4, 4, 4, 2 4th: 6, 6, 4, 4 5th: 4, 4, 4, 2 6th: 4, 3, 2, 2 7th: REST Exercise Incline DB Press DB Shoulder Press Jump Squat(p) Power Clean(p) Push-Press (p) Lat Pulldown Dips (BW) Single Arm Rows Prone Bridge Hold COOLDOWN => CORE (p) => POWER EXERCISE. Power exercises should be performed with 30-60% of 1RM and with maximal velocity. REST => 3 mins for core and power exercises, 1 min for everything else Sets 4 4 2 3 2 3 3 2 2 1 Reps PROGRESSION PROGRESSION 6 6 6 8 MAX 8 60s 15mins

FC3 Exercise Any form of Cardio (Bike, Row, running, or stairmaster) Sets 7 Reps 2 minutes @ 70-80% MAX effort, 1 minute rest 15mins

COOLDOWN

FC4

Exercise Any form of Cardio (Bike, Row, running, or stairmaster)

Sets 3

Reps -1 minute 100% MAX effort -20s rest -1 minute 90% MAX effort -40s rest 1 minute 80% MAX effort -60s rest

COOLDOWN

15 mins

FITNESS DRILLS 1 Exercise Pyramid Run (VB COURT) Shuttle Run Farltek Run Snake Run COOLDOWN Sets 4 5 3 6

FITNESS DRILLS 2 - CIRCUIT Exercise Lunges Speed Ladder Body Weight Squat 2 cone shuttle run Pushups (hands 5cm apart, 19cm wider than shoulder, shoulder) Skipping Snake Run Stomach Crunches (Straight, Side to Side, Touch Toes) Bridging Burpees Knee Tucks Diving Suicide Run COOLDOWN Time 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 10 6 8-10 each pos 60 2 30-40 3 each side 15 15 1 (target)Reps