Volleyball Spike Training: Lower Body (4K)


Warm up:
15-20 minutes Cardio 1-repetition maximum (100%RM) One-repetition maximum (one rep maximum or 1RM) in weight training is the maximum amount of weight that a person can possibly lift for one repetition. It may also be considered as the maximum amount of force that can be generated in one maximal contraction. 1) High box squat 1×15 reps (20%RM)
1×10 reps (40%RM) 1×8 reps (60RM)
1×6 reps (70%RM) 1×3-4 reps (80RM)
1×1-2 reps (90%RM) Rest 2-3 min 2) Dumbbell rhythm squat jumps 3×10-15 reps (10-15%RM)
Rest 2-3 min 3) Kettlebell spike 3-4×15 reps
Rest 2-3 min 4) Bulgarian split squat 3-4×12 reps (20%RM)
3-4×10 reps (30%RM) 3-4×8 reps (40%RM)
3-4×6 reps (50%RM) Rest 2-3 min 5) Frontal squat 3×5 reps (50%RM)
Rest 2-3 min Recovery routine with foam roller

18 thoughts on “Volleyball Spike Training: Lower Body (4K)

  1. Warm up
    15-20 minutes Cardio

    1-repetition maximum (100%RM)

    ⚫️High box squat 00:52
    1×15 reps (20%RM)
    1×10 reps (40%RM)
    1×8 reps (60RM)
    1×6 reps (70%RM)
    1×3-4 reps (80RM)
    1×1-2 reps (90%RM)
    Rest 2-3 min

    ⚫️Dumbbell rhythm squat jumps 01:27
    3×10-15 reps (10-15%RM)
    Rest 2-3 min

    ⚫️Kettlebell spike 02:07
    3-4×15 reps
    Rest 2-3 min

    ⚫️Bulgarian split squat 02:28
    3-4×12/10/8/6 reps
    (20%RM/30%RM/40%RM/50%RM)
    Rest 2-3 min

    ⚫️Frontal squat 03:05
    3×5 reps (50%RM)
    Rest 2-3 min

    Recovery routine with foam roller 03:36

  2. Thank you very much for the program! I only have one question. Can we use backback or something else if we don't have the weights you are using?

  3. Thank you very much i'am from indonesia,This made me motivated to be more active in practicing spike in volleyball
    🏐🏐👍

Leave a Reply

Your email address will not be published. Required fields are marked *