Volleyball Spike Training: Upper Body (4K)


Warm Up (Perform each m vement for 10-15 repeats) Training 1) Smith Machine upright row 4×12 reps. 2) Incline dumbbell chest press 4×12/10/8/6 reps. 3) Wide-grip Lat Pull downs 5×10-12 reps. or Lat Pull Downs exercise version (3×10 reps.) 4) Chest Dips 4×10-12 reps. 5) Superset for shoulders (4x12reps.) 5) TRX Front raise (In one exercise we do three movements in turn) 6) Standing Palloff Press with resistance band ( 3×10 reps. on the side) 7) Hanging knees to chest 3×10 reps. 8) Standing rotation with resistance band ( 3×10 reps. on the side) Be sure to do muscle stretching at the end of the workout

62 thoughts on “Volleyball Spike Training: Upper Body (4K)

  1. Warm Up (Perform each movement for 10-15 repeats) (00:35)
    Training:
    1) Smith Machine upright row 4×12 reps. (01:44)
    2) Incline dumbbell chest press 4×12/10/8/6 reps. (02:07)
    3) Wide-grip Lat Pull downs 5×10-12 reps. (02:23) or Lat Pull Downs exercise version (3×10 reps.) (02:34)
    4) Chest Dips 4×10-12 reps. (02:48)
    5) Superset for shoulders (In one exercise we do three movements in turn)
    (4x12reps.) (03:14)
    TRX Front raise (target: front delts) (03:38)
    TRX Y-Deltoid Fly
    TRX Е-Deltoid Fly
    6) Standing Palloff Press with resistance band ( 3×10 reps. on the side) (04:00)
    7) Hanging knees to chest 3×10 reps. (04:25)
    8) Standing rotation with resistance band ( 3×10 reps. on the side) (4:34)
    Be sure to do muscle stretching at the end of the workout

  2. Так это тренировка прыжка? Он же только руки и корпус качает??😅😅😅

  3. Holy shit, the first 3 seconds is all I need to look at to practice my sets and my spikes! This video blows any volleyball video on Youtube out of the water!
    Edit: Holy shit, there are workout exercises too? Imma make this my bible!

  4. Soo if i am gonna train like this, will i become a good spiker then? I want to know more, what weights should i start at?

  5. 2:55 я увидел на телевизоре слово "горло" и понял что ты походу русский)

  6. Looks like this guy needs to work on his footwork / approach and leg muscle instead of working on his upper body. Good swing tho

  7. Very good exercises. Thanks for sharing. I would like to know what your monthly training plan is like, what days you do these exercises and the weekly rest times

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