Beach Training

Exercises to jump higher for beach volleyball
Most beach volleyballers are looking for exercises to jump higher but if you search on the internet, you will mostly find basketball dunking programs. Most of these programs will work, there is no doubt, but there is a big difference between basketball and volleyball when it comes to [...]

Recovery is just as important as training hard. In fact, the harder you train, the more recovery you will need. We are currently in a light week in the gym. Generally speaking, every 4th week will be a light week. This means lifting at about 80% of the usual weight, and only doing two sessions, [...]

Below is the schedule for the first month and a half of weight training. Day one is Monday and Friday, day 2 is Wednesday. This program is a basic all over body strengthening program.

Excercise
Sets
Reps

Day 1
Sets
Reps

Calf Raise
3
12

Leg Extension
3
8

Hamstring Curl
3
8

Squat
3
8

Bench Press
3
8

Seated Row
3
8

Bicep Curl
3
8

Tricep Curl
3
8

Abs
5
50

Day 2
 
 

Leg Extension
3
8

Hamstring Curl
3
8

Russian Deadlift
3
8

Dips
3
8

Lat Pulldown or Chin ups
3
8

Bicep Curl
3
8

Tricep Curl
3
8

Abs
5
50