TRAINING

PROGRAM for
__Volleyball___
(Intermediate)
SUBMITTED BY: Kaito S. Manrique
SUBMITTED TO: Mark Kim Herbon
 PARTS
STRETCHING ROUTINE
(Specify the stretching
routine with allotted time)
WEEK 1 WEEK 2 WEEK 3
 25 seconds Arm  20 seconds Arm  25 seconds Arm
circles REST: 15 circles REST: 10 circles REST: 10
seconds seconds seconds
 25 seconds Lower  20 Shoulder  25 Shoulder
back stretch REST: Posterior Posterior Capsule
15 seconds Capsule Stretch Stretch REST: 10
 40 seconds Hip REST: 10 seconds seconds
Flexor Stretch  20 seconds  25 seconds Lower
REST:15 seconds Lower back back stretch REST:
 40 seconds stretch REST: 10 10 seconds
Hamstring Stretch seconds  30 seconds Hip
REST: 15 seconds  20 seconds Hip Flexor Stretch
Flexor Stretch REST: 10 seconds
REST: 10 seconds

 Sit Ups 25 reps x 3  Lower Body  Upper Body

sets REST: 2 Power Exercise: Power Exercise:
minutes after each  Depth jumps 10 Medicine Ball
set reps x 3 sets Slams 6 reps x 3
 Vertical Pull-ups 10 REST: 2 minutes sets REST: 60
STENGTHENING EXERCISE reps x 4 sets REST: 1 after each seconds after
minute after each repetition/set each set
(Identify the type of exercise set  Heavy Hinge:  Heavy Squat:
with repetitions and sets)  Loaded Farmer’s Deadlift Squat Variation 10
Walk 3 reps x 3 sets Variation 8 reps reps x 4 sets REST:
REST: 1 Minute x 2 sets REST: 2 60 seconds after
minutes after each set
each  Calf Raise 30 reps
repetition/set x 3 sets REST: 2
 minutes after
each
repetition/set

 Shoulder Stretch 16  Triceps Stretch  Quads Stretch 20

secs 30 seconds seconds
 Triceps Stretch 20  Quads Stretch 30  Run in place 20
seconds seconds seconds
COOLDOWN
 Shoulder Stretch
Run in place 30 seconds
16 secs