Phase one consists of four weeks where we build our athletic foundation. This phase facilitates for the two upcoming phases, by building the potential we need to become more explosive.

Five days a week. Three days with lower body and athletic drills, and two days with upper body and mobility.

Phase two consists of four weeks where we work hard to build both power and explosiveness. This phase will make you move better, faster and more efficient as a volleyball player.

Five days a week. Three days with lower body and athletic drills, and two days with upper body and mobility.

Phase three consists of four weeks where we are maximising our explosiveness. We build from the foundation of the two first phases, to unleach our potential for explosive and efficient movements.

Five days a week. Three days with lower body and athletic drills, and two days with upper body and mobility.

Phase four consists of six weeks where we will do the final work preparing for the upcoming season. This phase will help you endure the tough physical load we meet in our sports during a long season.

Four days a week. Two days with lower body and athletic drills, one day with full body, and one day with upper body and mobility.

Phase five, designed for athletes in season, focuses on maintaining strength from the previous phases, and preparing to be explosive on game day. Let’s put in the work to stay healthy and explosive through a whole season!

This phase consists of six weeks, with three sessions each week. Two days with full body, and one day with lower body.

Phase six, designed for athletes in season, focuses on maintaining strength from the previous phases, and preparing to be explosive on game day. Let’s put in the work to stay healthy and explosive through a whole season!

This phase consists of six weeks, with three sessions each week. Two days with full body, and one day with lower body.

Phase seven, designed for athletes in season, focuses on maintaining strength from the previous phases, and preparing to be explosive on game day. We have also added extra work for the athletes that don’t have games in the weekend.

This phase consists of six weeks, with three sessions each week. Two days with full body, and one day with lower body.

Phase eight, designed for athletes in season, focuses on maintaining strength from the previous phases, and preparing to be explosive on game day. We have also added extra work for the athletes that don’t have games in the weekend.

This phase consists of six weeks, with three sessions each week. Two days with full body, and one day with lower body.

Phase nine, designed for athletes in season, focusing on peaking for maximum explosiveness, maintaining strength from previous phases. Workouts will feel shorter, but we are amining for quality sessions and a fresh feeling when we play.

This phase consists of six weeks, with three sessions each week. Two full body, and one day with lower body.