Training For Athletics – Volleyball

397505_8856This workout is for volleyball enthusiasts. Anyone training for varsity, club, or intramural volleyball should give this a shot! The results will improve your jump, the power behind your spikes, your agility in lateral motion, and the cardiovascular endurance necessary for Volleyball.


Volleyball Circuit Training

Premise – Everyone has a station, and you’re at each station for 2 rounds; 1st round lasts 1 minute, 2nd round lasts 30 seconds. Then you hit the burnout set for 1 minute each.


  1. Super-cleans: starts with deadlift, to clean and jerk, shoulder press, squat, shoulder press, and lower it down to the ground.
  2. Box Jumps: start in a squat position, jump up onto an elevated platform (box), and jump back down into squat position.
  3. Pullovers: lay perpendicular with your back on the bench, straighten arms, and lower behind your head, and raise above over your chest
  4. Pull-ups/Lat pulldowns: Do as many pull-ups as you can, wide grip, and if you fail before the time is up, switch to the lat pulldown machine
  5. Tricep Rope Extensions: On the cable machine
  6. Step-ups: hold dumbbells, and step up onto a bench (or elevated platform) with one leg and stand straight up, alternating legs
  7. Star Jumps w/ medicine ball: start in squat position, hold a medicine ball in front of hips, jump up while simultaneously raising the medicine ball above your head
  8. Burpees: Hold dumbbells in hand, at your side, the entire set
  9. Mountain Climbers: self-explanatory
  10. Row machine: as you begin to fail, lighten weight; repeat until time is up
  11. Push-ups – to rows: hold heavy dumbbells, do a push up, when you come all the way up do a row and alternate arms each rep
  12. Sumo Squat to Upright rows: Use Kettleball, have feet pointing outward, squat down, when you come up pull kettleball upward toward chin

Burnout –

  1. Lap around track (or 2 minutes on treadmill at 7mph) holding a 25 lb weight above head
  2. Squat Jumps – hold squat position, jump and raise knees high, come down to hold squat position again
  3. Med Ball smash – go into racquetball room, take a med ball and throw it at the ground as hard as you can
  4. Sprint down long part of track, jog around curve, repeat (to complete 1 lap)-if using treadmill, sprint 10 seconds, jog 10 seconds
  5. Blocking Drill for 1 minute

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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