Hello Buffalo State Volleyball players!

Welcome to your summer training! My name is Coach Schwan and I will be your Strength
& Conditioning Coach. Do not get overwhelmed by all the information; I will explain everything. First
years; do not be afraid to call/text/email me with questions!! You should have plenty of them. My cell is
58-429-0993. I can always quickly send a video of an exercise if you can’t find it on you tube, answer
nutrition or running questions, etc!
Conditioning is VERY important because as soon as you arrive to school, your season
starts. You DO NOT have the luxury of only doing a little bit this summer. If you choose this route, you
will not be ready and will put yourself in a position to get injured during season. We will be testing as
soon as you get back so stay dedicated! I have put a few helpful tips with nutrition in this document as
well. Your nutrition is the fuel that feeds your body! Make sure what your putting into your body can
help make you bigger, faster and stronger.

Your schedule will be as follows:

Monday- Agility, Core and Lifting

Tuesday- Conditioning
Wednesday- Plyometric, Core and Lifting
Thursday- OFF
Friday- Agility, Core and Lifting
Saturday- Conditioning Test
Sunday- OFF

Summer Training Guide Volleyball

- This document contains the core workouts, explanations of the Tuesday running and nutrition
advice!

Volleyball Summer Lift:

- This document provides your 3 day a week lifting. For those who have not trained with me, most
of these exercises will be unknown. The hockey coach and I taped a majority of the exercises and I
will be sending out that movie soon! ALL of the exercises can be found on you tube.

- The PDF can be a bit hard to read on a cell phone, so I color coordinated it. The first three weeks
are in red, followed by the next three in green, the next three in purple and the last two in black.

- Returners: your numbers are set for bench and squat. Make sure you have a spotter and/or
bumpers up!

- First Years: The column that says “M” at the top stands for maximum. Please pick whichever
number is closest to your maximum effort (the amount of weight you can squat or bench one time)
and follow those numbers for the summer.

- Follow the order from the date down. Do your dynamic warm-up, core workout and then go right
to DB snatch or bench. ON WEDNESDAY’S do the 3 plyometric exercises before you squat.

- There are the three exercises in each box and they have a “+” sign in between them. For example
that means:
o Complete one set of step ups, one set of DB RDL and one set of Side Band Walks. Then go
back to the top and do another set of step ups, DB RDL, Side Band Walks.
 - If an exercise reads 3 X 5+5 that means do 5 on each arm or leg.

Volleyball Summer Running Workouts:

- This document has your Tuesday and Saturday running workouts, Monday and Friday Agility and
core for Saturday.
- The Saturday Conditioning Test is:
o A suicide from the end line to 10 foot line and back, end line to half court and back, end line
to other 10 foot line and back, end line to end line
o The goal is to complete all of them under :35s
o Follow the rest time and amounts listed on the sheet

Volleyball Summer Agility Workouts:

- On sheet one there is Agility # 4-7
- On sheet two there is Agility # 8-11
- If you do not have cones/ladders that is not a problem! Use sidewalk chalk or shoes as the cones!
- This document has Agility #1-3
 Nutrition

Daily Rules
 Eat breakfast daily within an hour of waking up to give your body the fuel it needs to get going
 Try to eat at least every 2-4 hours throughout the day
 Take snacks/meals with you… plan ahead be prepared for the day
 Drink fluids throughout the day – not just around your sport and meals… carry a water bottle and
drink before you are thirsty

Before Exercise Nutrition

 Why: To top off muscle energy stores and to keep you from feeling hungry during exercise
 Rules: Consume a carbohydrate rich, moderate protein, lower fat meal 3-4 hours prior to exercise
and a smaller carbohydrate rich snack closer to the event.

For pre-event meals:

 Grilled chicken, rice and fruit/vegetable
 Spaghetti with meat sauce and fruit
 Deli sandwich, yogurt and fruit/vegetable
 Breakfast sandwich (lean ham, cheese, egg and muffin) and fruit

For pre-event snacks:

 Dried fruit
 Pretzels
 Graham crackers
 Bagel
 100% Fruit juices

During Exercise Nutrition:

 Why: Consuming carbohydrates during exercise that last longer than 60 minutes ensures that the
muscles receive adequate amounts of energy. In addition, fluids are needed to prevent
dehydration due to sweat losses
 Rules: Small amounts of easily digested carbohydrate rich foods and fluids are best taken a regular
frequent intervals so as to not feel full and weighted down
Ideas:
 Banana, watermelon, orange or tolerated fruit
 Sport drinks (6-8% carbohydrate)
 Bread with jam or honey
 Sport foods such as gels or blocks
After Exercise/Recovery Nutrition:
 Why: To replace the fuel and fluid you utilized or lost during exercise and provide a small amount
of protein for repair and rebuilding of muscle tissue as well as aid in carbohydrate absorption
 Rules: Consume mostly carbohydrates with a small amount of protein in a snack or meal along
with fluids within 15-60 minutes following practice or competition
Ideas:
 Cereal and low fat milk
 Trail mix
 Low fat chocolate milk
 Banana with peanut butter
 Smoothie made with yogurt and berries
 Peanut butter and 100% fruit jam on a whole grain bread or bun

Healthy SNACK ATTACK List

When Hungry For: Choose these foods as substitutes:

 Regular potato Chips……………………..  Baked Potato Chips, pretzels, baked Doritos

 Cookies……………………..  Graham Crackers, animal cookies, fruit
 Donuts……………………….  Low Fat Muffins, Fruit
 Croissants, Biscuits………………………….  Whole Wheat Bread, Bagels, pancakes,
English muffins, Pitas
 Regular Microwave Popcorn………….  Low fat Microwave Popcorn, popcorn cakes,
rice cakes, dry cereal
 Ice Cream…………………..  Low fat frozen yogurt, frozen fruit bars, low
fat cottage cheese
 Candy Bar…………………………….  Rice Krispie treat, raisins, fruit
 Whole or 2% Milk………………….  Skim or 1% milk
 Regular Soda Pop ……………………  Sports Drink (Gatorade), water
Dynamic Warm-Up
 Linear Warm-Up: Jog, high knees, butt kicks, carioca, high-knee carioca, power skip, back pedal,
glute-knee lunge, lateral lunge, straight leg march, sprint progressions – 70%, 80%, 90%, 95%

CORE:
PLANK CIRCUIT ONE: 3 rounds
Regular Plank- :45s
Right Side- :30s
Left Side- :30s
Shoulder Touches- :15s
Plank Pushups- :15s
Regular Plank-:45s

PLANK CIRCUIT TWO: 3 rounds

Right Hand Reach - 10
Left Hand Reach- 10
R Leg Hold 6 in- :10s
L Leg Hold 6 in- :10s
R Arm Hold 6 in- :10s
L Arm Hold 6 in- :10s

DENVER BRONCO ABS (partner) 3 rounds- :10s Each

Hands behind head, elbows touch knee and floor, as fast as you can
Legs Straight Up
Feet on Legs
Feet on ground- sit ups
Straight Leg sit ups
R leg up
L leg up
Superman

P90X2 FIRST: 3 rounds

Phelon Twist- hold 4 sec each side- 8 each side
Scissor Clappers- 30
Suitcases- 15
Alternating Scissor Cross Hold- hold each side :2s 20
V Hold Toe Touches- 25

P90X2 SECOND: 3 rounds

Row your boat- :30s
Aibrnome- Hold :4s each way, :30s
Gate Bridge Lift- 15
Bicycle Holds- 10 each way, hold for :3s

CORNELL ABS- 3 rounds- 25 each

Toe Touches
Alternating Pike
Suitcases
Russian Twists

T25 ABS FIRST: 3 rounds

Alternating Heel Tap- :30s
Double Heel Tap- :30s
V Hold- :20s
R Hand Shld Tap- :20s
L Hand Shld Tap- :20s

T25 ABS SECOND: 3 Rounds

Crunch Hold Same Leg/Arm R side- :20s
Crunch Hold Same Leg/Arm L Side- :20s
Crunch Hold Both Legs- :20s
Repeat Alternate without heel touching ground

DEADBUG CIRCUIT: 3 Rounds

R Leg, L Arm- :5s- 3 Times
L Leg, R Arm- :5s- 3 Times
R Leg, R Arm- :5s- 3 Times
L Leg, L Arm- :5s- 3 Times

EXERCISE (T) BALL CIRCUIT ONE: 3 Rounds

Crunches- 30
Arm Leg Transfer- 20
Double Leg Lift- 20
Ft on Ball Hold- :20s
Hip Lift- 20

EXERCISE (T) BALL CIRCUIT TWO: 3 Rounds

Plank Hold- :30s
Circles to the Left- :30s
Circles to the Right- :30s
Forward/ Back- :30s

HANGING CIRCUIT: 3 Rounds

Knees to Chest- 20
Knee to opposite elbow- 10 each
Straight Leg to 90 degree- 10
L Hold- :10s- 3 X

POWER YOGA: 3 Rounds

Start in Downward Dog
R Leg:
Knee to forehead-hold :5s
Back Out
Knee to opposite elbow- hold :5s
Back Out
Knee to same elbow- hold :5s
REPEAT ON Left Side
 Anaerobic Conditioning

300 Yard Shuttle – Start with foot behind line. Run to the 25-yard line, touch it and return to the start.
Repeated six times without stopping (covering 300 yards total).

Half Gassers – Start with foot behind line. As quickly as possible sprint 50 yards and back.

Cornell Hockey Sprints

Everything starts on the minute
Start on end line
Sprint to 12.5 yards down and back for a total of 4X
Goal Under :24s
Rest for the rest of the minute
Sprint to 25 yards down and back for a total of 2X
Goal Under :20s
Rest for the rest of the minute
Sprint to 50 yard and back
Goal Under :16s
Rest for the rest of the minute
Sprint 100 yard
Goal Under :15s
Rest for the rest of minute
Repeat for a total of 4 Rounds

Pyramid Sprints
Everything starts on goal line- sprint down and back
20- Rest for :10s
40- Rest for :20s
60- Rest for :40s
80- Rest for 1:00
100- Rest for 1:15
80- Rest for 1:00
60- Rest for :40s
40- Rest for :20s
20 yards- Rest for 2:00

200m Repeats (1/2 a lap)

Sprint ½ a lap!
Goal times, rest and amount on running page
 Agility #1

Ladders – Pick 10 exercises, repeat each one twice. Be sure to sprint 5 yard at start and finish.

T Drill – Set out four cones as illustrate in the diagram below. Start at cone A. Sprint to cone B and touch
the base of the cone with your right hand. Then shuffle sideways to cone C, and touch its base, this time
with your left hand. Then shuffle sideways to the right cone D and touching the base with the right hand.
Then shuffle back to cone B touching the left hand, and run backwards passed cone A to finish. Be sure to
change up your cutting direction.

C 5 yards B 5 yards D

10 yards

A (Start/Finish)

Agility #2

Cone Box Drills – Set up 4 cones in a square 5 yards apart

Using a baseball analogy, run 10 line patterns as quickly as possible. If possible, have
someone call out cones at random. Touch all cones

 Home > 1st > Home > 2nd >Home >3rd > Home >2nd > Home > 3rd > Home
 Home > 1st > 2nd > 1st > 2nd >3rd >2nd> 3rd> 2nd > 3rd > Home

Dot Drills - Mark 5 dots on the ground in an “X” pattern approximately 2 feet across by 3 feet long. As
quickly as possible execute pattern for 30 seconds. . Repeat each pattern twice.
Options:
 Two feet – Front & Back
 Two Feet – Front & Back with Flip x x
 Right Foot Around
 Left Foot Around
 Both Feet Around x
 Figure 8 – Two feet
 Figure 8 – Right
 Figure 8 – Left x x
 Box Drill
 Hour Glass Drill

Agility # 3

Pro Agility – Three cones are placed five yards apart. Straddle the middle line and put one hand down in
a three-point stance. Start by going either to the right or left direction (if going right, put right hand down
at start). Run five yards to the right side and touch the line with your right hand. Then run 10 yards to
the left and touch the other line with the left hand, then finally turn and finish by running back through
the start/finish line. Be sure to change your starting direction.

Agility’s 4-11 Located in Excel document!!