Sample Volleyball Weight Training Program

This volleyball weight training program sample includes explosive exercises as well as strength building activities to improve game skills and prevent common injuries. For tips about how your program can closely match demands of volleyball, see Volleyball Weight Training Tips.

Use this basic format 3 days per week varying exercises, with sets and reps within ranges indicated for 5-6 weeks of conditioning.

After the conditioning phase, test maximums on power snatch, back squat, and bench press before setting up next phase.

Generally, increase the training load by lowering the number of repetitions, increasing number of sets and weight loads, but also make adjustments for individuals based on testing. Continue training in phases following the Training Step Process.

Peak during the season by maintaining strength-power levels at 2-days training per week.

*Power snatch wt./5-6 reps. x 4-5 sets

Alternate with power clean or other olympic lifting variations.
Back Squat wt./8-14 reps x 3 sets

Bench Press wt./8-12 reps. x 3 sets (see arm exercises for women)

Tricep Pullover wt./8-12 reps. x 3 sets

3 core strength exercises of 10+ reps x 3 sets

*If the power snatch or other Olympic lifting variation is not included, substitute these exercises:

Overhead Press wt./8-12 reps. x 3 sets

Bent Rowing wt./8-12 reps. x 3 sets

Lat Pulldown wt./8-12 reps. x 3 sets

Alternate Explosive Squats (4-6 reps. x 4-6 sets) with Front and Back Squats

The following is an example of a conditioning program for advanced players. This should be performed under the supervision of a qualified coach in a weight room with Olympic lifting bars and equipment.

volleyball weight training program days 1-2 Volleyball weight training program day 3 Core Exercise Options

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