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    Volleyball in Season Phase 3 (2022)

    Uploaded by

    pablo

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Volleyball in Season Phase 3 (2022)

    Uploaded by

    pablo
    4 views1 page

    Original Title

    Volleyball In Season Phase 3 (2022)

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4 views1 page

    Volleyball in Season Phase 3 (2022)

    Uploaded by

    pablo

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Warm up Warm up

    Raise Activate/Mobilize Potentiate Raise Activate/Mobilize Potentiate


    Volleyball In-Season

    WK 1 WK 2 WK 3 WK 4 WK 1 WK 2 WK 3/4 WK 4
    Day 1 Day 2
    Core Lifts REPS % REPS % REPS % REPS % Core Lifts REPS % REPS % REPS % REPS %

    Hang Cleans 4x5 4x5 4x5


    Tier 1

    Tier 1
    x2 x2 x2
    Vertical Jump

    Weighted Plank 30s 30s 30s

    Front Squats (Varsity


    4x5 4x5 4x5
    Back Squat)
    Tier 2

    Tier 2
    DB Rows x8 x8 x8

    SL RDL w/PVC x5e x5e x5e

    SA DB Push Press 4x5 4x5 4x5

    SL Glute Bridge
    Tier 3

    Tier 3
    3x6 3x6 3x6
    (Bench)

    3x5 3x5 3x5


    Plate Lateral Lunges
    Crunches 3x15

    Bicycles 3x30
    Core

    Core
    Single Leg V-Ups 3x10
    Mobility

    Mobility

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