Performance Training Journal Issue 12.5 | Page 38

HIGH SCHOOL GIRLS VOLLEYBALL:
SEASON PREPARATION
TABLE 1. SAMPLE RESISTANCE TRAINING PROGRAMS
PROGRAM 2: STRENGTH AND POWER - MORE VOLUME

PROGRAM 1: STRENGTH AND POWER

TYPE

EXERCISE

SETS/REPS

TYPE

EXERCISE

SETS/REPS

PWR

Box jump

3/5

LBS/PWR

Sled push

4

LBS

45° leg press

3/8

LBS/PWR

UBS

Seated incline press

3/10

UBS

UBS

High row pull

3/10

UBS

LBS

Single-leg squats

3/6 each

PWR/QUI

Hurdle lateral jumps

UBS

Scoop toss

4/5

DB press

4/8

DB row

4/8

LBS/UBS

Ground-based “jammer” press 4/6

3/20

UBS

Suspension fallouts

3/8

Pull-ups

3/6-10

LBS

Lateral lunges