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Year-End Volleyball Fitness Plan

The document outlines a 4-week exercise plan with the main objective of sustaining volleyball performance and shaping during the pandemic. It includes aerobic, jumping stability/agility, strength, and conditioning exercises to be done 3-4 times per week, with one rest day. Exercises progressively increase in intensity/difficulty over the 4 weeks through adjustments to reps and sets. Stretching is included before each session for warm up.

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Denzel Cundangan
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109 views4 pages

Year-End Volleyball Fitness Plan

The document outlines a 4-week exercise plan with the main objective of sustaining volleyball performance and shaping during the pandemic. It includes aerobic, jumping stability/agility, strength, and conditioning exercises to be done 3-4 times per week, with one rest day. Exercises progressively increase in intensity/difficulty over the 4 weeks through adjustments to reps and sets. Stretching is included before each session for warm up.

Uploaded by

Denzel Cundangan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

YEAR-END's EXERCISE PLAN

Main Objective: To sustain my Volleyball performance and shape in this time


AEROBICS - VOLLEYBALL Mon Mon Mon Mon
Conditioning+Few Cardio 25-Oct. 1-Nov. 8-Nov. 15-Nov
Stretching for warm-up (Can be done in variety) 5-10mins. 5-10mins. 5-10mins. 5-10mins.
Jogging 50-85% 50-85% 50-85% 50-85%
Jump, shuffle, jump, x12x2 x12x2 x12x2 x12x2
Side Shuffles x18x1 x18x1 x18x1 x18x1
Crossover Pushups x20x1 x30x1 x40x1 x50x1
Side Lunge x20x2 x20x2 x20x2 x20x2
REST
Knee Drives x20x2 x20x2 x20x2 x20x2
Box Jumps x10x1 x10x1 x10x1 x10x1
Squats x20x1 x30x1 x40x1 x50x1
Planks 50 Secs. 50secs. 50Secs. 50secs.
Jumping Jacks x20x1 x20x1 x20x1 x20x1
Tue Tue Tue Tue
Jumping Stability and Agility/Mobility 26-Oct 2-Nov 9-Nov 16-Nov.
Stretching for warm-up (Can be done in variety) 5-10mins. 5-10mins. 5-10mins. 5-10mins.
Jogging or Walk 50-85% 50-85% 50-85% 50-85%
Single leg over and Back Jumps x10x2 x10x2 10x2 x10x2
Split Jumps x15x1 x15x1 x15x1 x15x1
Skier Jumps x20x1 x20x1 x20x1 x20x1
Block Jumps x15x1 x15x1 x15x1 x15x1
REST
Jump Downs x12x1 x12x1 x12x1 x12x1
Burpees to Block Jumps x12x1 x12x1 x12x1 x12x1
Split Jacks x20x1 x20x1 x20x1 x20x1
Jumping Rope (Standard) x30x1 x30x1 x30x1 x30x1
Jumping Jacks x20x1 x20x1 x20x1 x20x1
Wed Wed Wed Wed
Strength 27-Oct 03-Nov. 10-Nov 17-Nov
Stretching for warm-up (Can be done in variety) 5-10mins. 5-10mins. 5-10mins. 5-10mins.
Good Mornings x10x3 - x10x3 x10x3
Side-to-side twist with overhead press - x20x3 - x20x3
Single leg RDL to overhead press x10x3 x10x3 x10x3 x10x3
Lunge with a twist x16x3 x16x3 - -
REST
Lateral lunge with a press x20x3 x20x3 - x20x3
 Dumbbell snatch - x8x3 x8x3 x8x3
Dumbbell pullover x12x3 x12x3
Jumping Jacks x20x1 x20x1 x20x1 x20x1
Thurs. Thurs Thurs. Thurs
28-Oct 04-Nov. 11-Nov. 18-Nov.
REST DAY
Fri Fri Fri Fri
Conditioning+Few Cardio 29-Oct 05-Nov. 12-Nov. 19-Nov.
Stretching for warm-up (Can be done in variety) 5-10mins. 5-10mins. 5-10mins. 5-10mins.
Jogging 50-85% 50-85% 50-85% 50-85%
Jump, shuffle, jump, sprint x12x2 x12x2 x12x2 x12x2
Shuffles x18x1 x18x1 x18x1 x18x1
Crossover Pushups x20x1 x30x1 x40x1 x50x1
Side Lunge x20x2 x20x2 x20x2 x20x2
REST
Box Jumps x10x1 x10x1 x10x1 x10x1
Squats x20x1 x30x1 x40x1 x50x1
Planks 50 Secs. 50secs. 50Secs. 50secs.
Jumping Jacks x20x1 x20x1 x20x1 x20x1
Sat Sat Sat Sat
STRENGHT-CARDIO-AGILITY/MOBILITY 30-Oct 06-Nov. 13-Nov 20-Nov.
Stretching for warm-up (Can be done in variety) 5-10mins. 5-10mins. 5-10mins. 5-10mins.
Jogging 50-85% 50-85% 50-85% 50-85%
Jumping Jacks x20x1 x20x1 x20x1 x20x1
Good Mornings - x10x3 - -
Dumbbell pullover x12x3 x12x3 x12x3 x12x3
REST
Dumbell Snatch x8x3 x8x3 x8x3 x8x3
Squats x20x1 x30x1 x40x1 x50x1
Split Jumps x15x1 x15x1 x15x1 x15x1
Skier Jumps x20x1 x20x1 x20x1 x20x1
Walk or Try some Ball Handling Drills 50-85% 50-85% 50-85% 50-85%
Sun Sun Sun Sun
31-Oct 07-Nov. 14-Nov 21-Nov

REST DAY
ERCISE PLAN
rmance and shape in this time of pandemic
Mon Mon Mon Mon Mon Mon
22-Nov 29-Nov 6-Dec. 13-Dec. 20-Dec. 27-Dec.
5-10mins. 5-10mins. 5-10mins. 5-10mins. 5-10mins. 5-10mins.
50-85% 50-85% 50-85% 50-85% 50-85% 50-85%
x12x2 x15x3 x15x3 x15x3 x15x3 x15x3
x18x1 x18x2 x18x2 x18x2 x18x2 x18x2
x60x1 x60x1 x60x1 x60x1 x60x1 x60x1
x20x2 x20x4 x20x4 x20x4 x20x4 x20x4
T
x20x2 x20x4 x20x4 x20x4 x20x4 x20x4
x10x1 x10x1 x10x1 x10x1 x10x1 x10x1
x50x1 x50x1 x50x1 x50x1 x50x1 x50x1
50secs. 50Secs. 50Secs. 50secs. 60Secs. 60secs
x20x1 x20x1 x20x1 x20x1 x20x1 x20x1
Tue Tue Tue Tue Tue Tue
23-Nov. 30-Nov. 7-Dec. 14-Dec. 21-Dec. 28-Dec.
5-10mins. 5-10mins. 5-10mins. 5-10mins. 5-10mins. 5-10mins.
50-85% 50-85% 50-85% 50-85% 50-85% 50-85%
x10x2 x10x2 x10x2 x10x2 x10x2 x10x2
x15x1 x15x1 x15x1 x15x1 x15x1 x15x1
x20x1 x20x1 x20x1 x20x1 x20x1 x20x1
x15x2 x15x2 x15x2 x15x3 x15x3 x15x3
T
x12x1 x12x1 x12x1 x12x1 x12x1 x12x1
x12x1 x12x1 x12x1 x12x1 x12x1 x12x1
x20x1 x20x1 x20x1 x20x1 x20x1 x20x1
x30x1 x30x2 x30x2 x30x2 x30x2 x30x2
x20x1 x20x1 x20x1 x20x1 x20x1 x20x1
Wed Wed Wed Wed Wed Wed
24-Nov. 1-Dec 8-Dec 15-Dec. 22-Dec. 29-Dec
5-10mins. 5-10mins. 5-10mins. 5-10mins. 5-10mins. 5-10mins.
- x10x3 x10x3 - x10x3 x10x3
x20x3 - x20x3 x20x3 x20x1 x20x1
x10x3 x10x3 x10x3 - x10x3 x10x3
x16x3 x16x3 x16x3 - - x16x3
T
x20x3 x20x3 - x20x3 - x20x3
x8x3 x8x3 x8x3 x8x3 x8x3
x12x3 - x12x3 x12x3 x12x3
x20x1 x20x1 x20x1 x20x1 x20x1 x20x1
Thurs. Thurs Thurs. Thurs Thurs. Thurs
25-Nov 2-Dec 9-Dec 16-Dec 23-Dec 29-Dec
DAY
Fri Fri Fri Fri Fri Fri
26-Nov. 3-Dec 10-Dec 17-Dec 24-Dec 30-Dec
5-10mins. 5-10mins. 5-10mins. 5-10mins.
50-85% 50-85% 50-85% 50-85%
x12x2 x15x3 x15x3 x15x3
x18x1 x18x2 x18x2 x18x2
x60x1 x60x1 x60x1 x60x1
x20x2 x20x4 x20x4 x20x4
ST
x10x1 x10x1 x10x1 x10x1
x50x1 x50x1 x50x1 x50x1
50secs. 50Secs. 50Secs. 50secs.
x20x1 x20x1 x20x1 x20x1 Holiday Rest
Sat Sat Sat Sat Sat Sat
27-Nov. 04-Dec. 11-Dec. 18-Dec 25-Dec 31-Dec.
5-10mins. 5-10mins. 5-10mins. 5-10mins.
50-85% 50-85% 50-85% 50-85%
x20x1 x20x1 x20x1 x20x1
x10x3 - - x10x3
x12x3 x12x3 x12x3 x12x4

x8x3 x8x3 x8x3 x8x4


x50x1 x50x1 x50x1 x50x1
x15x1 x15x1 x15x1 x15x1
x20x1 x20x1 x20x1 x20x1
50-85% 50-85% 50-85% 50-85% Holiday Rest
Sun Sun Sun Sun Sun Sun
28-Nov. 5-Dec 12-Dec 19-Dec 26-Dec Jan. 1

DAY

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