Introduction to the program

This program is made for athletes with the desire to jump higher and move faster, both in volleyball and beach volleyball. The program will contribute to building a solid base designed to endure the tough physical load we will meet in our sports.

The program consists of three phases. Each phase lasts four weeks, with five sessions per week. Every phase connects to the previous one, developing from least specific (first phase) to most specific (last phase).

All exercises have a video-description, to make sure that you as an athlete will have an easy way of understanding the movements. We advise you to check out the videos before you practice, as a part of your preparations. This will both save time, and increase the quality of the session.

Before you start the program

Downlaod the JumpPower-app, and perform a standing maximum jump test (or use another method). This is to make sure that you have a precise baseline to measure your progress from.

Disclaimer

Do you have pain or injuries? Make sure to get a professional evaluation of your condition before you start this program.

Explanation of terms

“Superset” means to do two or more exercises back to back, with little or no rest in between. In a superset you will alternate between exercises, doing one set of each exercise before resting. In this program, exercises performed in a superset will be described as A1 and A2 (the same with B1 and B2, C1 and C2, and so on).

Example of a superset

C1 Copenhagen hip adduction iso hold

C2 Band supported nordic hamstring eccentric

Tempo/speed of the exercise.

Example 1: Squat 2-1-X-1. This tells us what kind of speed we want in the different phases/positions of a squat (from start to finish of the movement). In the case of this squat, we want to use two seconds on the way down (2), one second in the bottom position (1), maximum speed to back to the top (X), and one second brake at the top before starting the next repetition (1).

Example 2: Shoulderpress X-1-2-1. In this exercise we will start by pushing the dumbells with maximum speed from the starting position and all the way to the top (X), hold for one second at the top position (1), use two seconds on the way down (2), and holding for one second at the bottom/starting position before starting the next repetition (1)

Load (RIR). “RIR” is short for “repetitions in reserve”, and is a way of measuring perceived intensity in strenght training. Let’s say you are going to do ten repetitions of 70kg in bench press. When finished, you feel that you could have done three more repetitions with good technique. In other words, you have three repetitions “in reserve”

Example of load (RIR)

15-20% of body weight

4-5 RIR

2-3 RIR

Log exercices. This column is made for keeping control of how many kg/lb you lifted in an exercise/a set, and how many RIR (repetitions in reserve) you have after finishing.

Intensity. This column tells you how much of your maximum force you are supposed to use in every set of the exercise. In the exercises with this in the description, the intensity will gradually increase from the first to the last set (as shown below).

What kind of equipment do you need?

  • Rubber band

  • Dumbells*

  • Weight plates*

  • Barbell*

  • Adjustable bench*

  • Rack*

  • Pull-up bar*

    Everything marked with * is equipment normal at a fitness center. Usually a fitness center will also have good rubber bands. If not, get access to and bring your own rubber bands to the sessions.

Good luck!