LESSON 7:
Volleyball Workout Program: Bodyweight strength training you can literally do anywhere

The following volleyball workout program has many functional exercises including push-ups, pull-ups, handstand push-ups, dips, one leg squats, one leg deadlifts, one leg back extensions, and a few others that might be new for you.

Do you think bodyweight exercises are too easy and a waste of time?

"You have no freaking business using a load if you can’t stabilize, control and move efficiently using only your body weight." - Alwyn Cosgrove

Body weight exercises should be the foundation of any volleyball training program no matter what your frame, body type, age or sex.

The secret to this workout program is INTENSITY. The order of strength exercises is not so important. The goal should be to perform AS MANY REPS AS POSSIBLE within each time frame. Your heart will be pumping and you should be sweating harder than any traditional cardio workout.

Volleyball Workout Program

Bodyweight Workout for Volleyball

Order Exercise Sets Time Tempo Rest
A Standard Push up 3 20 seconds constant speed 20 seconds
B Mountain Climbers 3 20 seconds constant speed 20 seconds
C Burpees 3 20 seconds constant speed 20 seconds
D High Knee Drill 3 20 seconds constant speed 20 seconds
E Bodyweight Squats 3 20 seconds constant speed 20 seconds
F Close Grip Chin ups 3 20 seconds constant speed 20 seconds
G Bench Dip 3 20 seconds constant speed 20 seconds
H Modified Pull up 3 20 seconds constant speed 20 seconds
I Alternating Split Squat Jump 3 20 seconds constant speed 20 seconds
J Single Leg Hip Extension 3 20 seconds constant speed 20 seconds
K Bodyweight Reverse Lunge 3 20 seconds constant speed 20 seconds
L Single Leg Plank Raise 3 20 seconds constant speed 20 seconds
M Oblique Adductor Raise 3 20 seconds constant speed 20 seconds

Bodyweight Volleyball Workout Program Tips

  • This volleyball workout program should be done as a continuous circuit. This means you will move continuously from exercise to exercise.

  • You'll likely need a watch so you can keep track of the 20 second intervals.

  • Your goal is to perform as many reps as possible within 20 seconds and then move to the next exercise. You get 20 seconds rest between exercises.

  • Focus on using a faster tempo for this 20 seconds so you can get more and more reps within the 20 second time frame.

  • Feel free to improvise with this circuit if your fitness is really low. For example, you could group all of the upper body exercises together and all the lower body exercises together and perform them on separate days.

  • The secret to this circuit is INTENSITY. The order of volleyball strength exercises is not so important.

  • Don’t be surprised if you get extremely winded and fatigued. This volleyball workout program can also be used as a conditioning program.

  • To train conditioning, work up to 3 sets with only 1 minute rest between sets. If 20 second intervals are not enough, then build up to 30 seconds per exercise.

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Volleyball Training Program Tips

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