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Volleyball - In Season

ThomasWiliam

Feb 8th 2018

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Volleyball - In Season

DOWNLOADS/VIEWS: 7/1314

RATING: 0 (FROM 0 JEFIT MEMBERS)

1 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

In season volleyball workout

Week 1 Day 1 19 exercises, 1 hr 3 mins

		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
	Jump Rope	0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x4 reps	rest: 60s
	Push-Up	3x1 reps	rest: 60s
	Dumbbell Deadlift	3x10 reps	rest: 60s
	Machine Inverted Row	3x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x8 reps	rest: 120s
		1x8 reps	rest: 60s
		1x10 reps	rest: 60s

Week 1 Day 2 17 exercises, 1 hr 2 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x4 reps	rest: 60s
		3x1 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		0x0 reps	rest: 2s
		1x1 reps	rest: 60s

Week 2 Day 1 19 exercises, 1 hr 2 mins

		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
	Jump Rope	0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x3 reps	rest: 60s
	Push-Up	3x1 reps	rest: 60s
	Dumbbell Deadlift	3x8 reps	rest: 60s
	Machine Inverted Row	3x8 reps	rest: 60s
		1x10 reps	rest: 60s
		1x5 reps	rest: 60s
		1x5 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x8 reps	rest: 120s
		1x8 reps	rest: 60s
		1x10 reps	rest: 60s

Week 2 Day 2 17 exercises, 1 hr 2 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x4 reps	rest: 60s
		3x1 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		0x0 reps	rest: 2s
		1x1 reps	rest: 60s

Week 3 Day 1 18 exercises, 1 hr 7 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x3 reps	rest: 60s
	Push-Up	3x1 reps	rest: 60s
	Dumbbell Deadlift	3x6 reps	rest: 60s
	Machine Inverted Row	3x6 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x8 reps	rest: 120s
		1x8 reps	rest: 60s
		1x10 reps	rest: 60s

Week 3 Day 2 17 exercises, 1 hr 2 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x4 reps	rest: 60s
		3x1 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		0x0 reps	rest: 2s
		1x1 reps	rest: 60s

Week 4 Day 1 18 exercises, 1 hr 7 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x3 reps	rest: 60s
	Push-Up	3x1 reps	rest: 60s
	Dumbbell Deadlift	3x6 reps	rest: 60s
	Machine Inverted Row	3x6 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x8 reps	rest: 120s
		1x8 reps	rest: 60s
		1x10 reps	rest: 60s

Week 4 Day 2 17 exercises, 1 hr 2 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x4 reps	rest: 60s
		3x1 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		0x0 reps	rest: 2s
		1x1 reps	rest: 60s

Week 5 Day 1 18 exercises, 1 hr 7 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x3 reps	rest: 60s
	Push-Up	3x1 reps	rest: 60s
	Dumbbell Deadlift	3x6 reps	rest: 60s
	Machine Inverted Row	3x6 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x8 reps	rest: 120s
		1x8 reps	rest: 60s
		1x10 reps	rest: 60s

Week 5 Day 2 17 exercises, 1 hr 2 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x4 reps	rest: 60s
		3x1 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		0x0 reps	rest: 2s
		1x1 reps	rest: 60s

Week 6 Day 1 18 exercises, 1 hr 7 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x3 reps	rest: 60s
	Push-Up	3x1 reps	rest: 60s
	Dumbbell Deadlift	3x6 reps	rest: 60s
	Machine Inverted Row	3x6 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x8 reps	rest: 120s
		1x8 reps	rest: 60s
		1x10 reps	rest: 60s

Week 6 Day 2 17 exercises, 1 hr 2 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x4 reps	rest: 60s
		3x1 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		0x0 reps	rest: 2s
		1x1 reps	rest: 60s

Week 7 Day 1 18 exercises, 1 hr 7 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x3 reps	rest: 60s
	Push-Up	3x1 reps	rest: 60s
	Dumbbell Deadlift	3x6 reps	rest: 60s
	Machine Inverted Row	3x6 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x8 reps	rest: 120s
		1x8 reps	rest: 60s
		1x10 reps	rest: 60s

Week 7 Day 2 17 exercises, 1 hr 2 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x4 reps	rest: 60s
		3x1 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		0x0 reps	rest: 2s
		1x1 reps	rest: 60s

Week 8 Day 1 18 exercises, 1 hr 7 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x3 reps	rest: 60s
	Push-Up	3x1 reps	rest: 60s
	Dumbbell Deadlift	3x6 reps	rest: 60s
	Machine Inverted Row	3x6 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x8 reps	rest: 120s
		1x8 reps	rest: 60s
		1x10 reps	rest: 60s

Week 8 Day 2 17 exercises, 1 hr 2 mins

	Stationary Bike	0x0 reps	rest: 5s
	Kettlebell Goblet Squat	1x25 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		0x0 reps	rest: 0s
		6x4 reps	rest: 60s
		3x1 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		1x10 reps	rest: 60s
		0x0 reps	rest: 2s
		1x1 reps	rest: 60s

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