EXPLOSION TRAINING PLAN (VOLLEYBALL)
Area of emphasis: Full body explosion, core stability
- train with proper form and tempo
- static stretching on trained muscles (protagonists and antagonist) in between work sets & post workout
     ex. Bench press - stretch chest/triceps/anterior deltoids(pro.) & lats/biceps/posterior deltoids(ant.)
- rehydrate with water in between sets
- focus on core strength and tension during on major compound lifts (squat, bench, dead lift)
- focus on isolated strength (mind and muscle connection) on auxiliary lifts
- focus on explosive tempo on body weight movements
     ex. Jump squat - explosive positive jump, slow negative squat

Monday: Legs/Core

Tuesday: Chest/Back

Wednesday: rest

Thursday: Legs/Core

Friday: rest

Saturday: Explosion/Cardio (Full body)

Sunday: rest

---------------------------------------------------------------------------------------------------------------

MONDAY: LEGS/CORE (1 hour)

0. Warm-up (10 minutes)

           

            a. 5 minutes low intensity cardio

            b. dynamic leg stretching

1. Back Squat (25 minutes)

Gluteus/Quadriceps (compound lift)

Focus: strength/power

            a. 2 Warm-up sets: 12 reps, 10 reps

            b. 3 Work sets: 6 reps, 4 reps, 2 reps

            c. 1 Cool-down set: 12 reps
 Videos

2. Jump Squat (15 minutes)

Gluteus/Quadriceps/Calves (bodyweight movement)

Focus: hypertrophy/explosion

            a. 3 work sets x 10 reps
 Video 

3. Plank & Side Plank hold (10 minutes)

Core (isometric tension)

a.       1 work set: hold to failure (for each position)

Video

-----

TUESDAY: CHEST/BACK (1 hour)

0. Warm-up (10 minutes)

a. 5 minutes low intensity cardio

b. dynamic upper body stretching

c. rotator cuff exercise

1. Flat dumbbell press (15 minutes)

Pectorals /Anterior Deltoids/Triceps (compound lift)

Focus: strength/power

           

a. 1 Warm-up set: 12 reps

            b. 3 Work sets: 6 reps, 4 reps, 2 reps

            c. 1 Cool-down set: 12 reps
 Video

2a. Flat dumbbell fly (5 minutes)

Pectorals/Anterior Deltoids (auxiliary lift)

Focus: hypertrophy

            a. 2 work sets x 12 reps

Video

2b. Dumbbell Pull over (5 minutes)

Pectorals /Latissimus Dorsi (auxiliary lift)

Focus: hypertrophy

            a. 2 work sets x 12 reps

Video

3. Pull up (10 minutes)

Latissimus Dorsi/Biceps (bodyweight movement)

Focus: hypertrophy/explosion

            a. 2 work sets x failure

Video

4. Dumbbell row (15 minutes)

Latissimus Dorsi/Biceps (compound lift)

Focus: strength/power

           

a. 1 Warm-up set: 12 reps

            b. 3 Work sets: 6 reps, 4 reps, 2 reps

            c. 1 Cool-down set: 12 reps

Video
----- 

THURSDAY: LEGS/CORE (1 hour)

0. Warm-up (10 minutes)

a. 5 minutes low intensity cardio (5m)

            b. dynamic leg stretching (5m)

1. Conventional Deadlift (25 minutes)

Gluteus/Hamstrings (compound lift)

Focus: hypertrophy/strength

a. 2 Warm-up sets: 12 reps, 10 reps

            b. 3 Work sets: 6 reps, 4 reps, 2 reps

            c. 1 Cool-down set: 12 reps

Video

2. Power Clean (15 minutes)

Gluteus/Hamstrings/Trapezius (compound lift)

Focus: hypertrophy/explosion

a. 3 work sets x 8 reps

Video

3. Plank & Side Plank hold (10 minutes)

Core (isometric tension)

a.       1 work set: hold to failure (for each position)

-----

SATURDAY: EXPLOSION/CARDIO (FULL BODY) (45 minutes)

0. Warm-up (10 minutes)

           

            a. 5 minutes low intensity cardio

            b. dynamic stretching

1. Upper body Plyometrics (10 minutes)

Upper extremity (bodyweight movement)

Focus: explosion

Videos

2. Lower body Plyometrics (10 minutes)

Lower extremity (bodyweight movement)

Focus: explosion

Video

3. Sprint (15 minutes)

Full body (bodyweight movement)

Focus: explosion/cardio

            a. 15 work sets: sprint 15 seconds, walk 45 seconds (each set)
Videos