12 Week Volleyball Program

Mike Boyle Strength and Conditioning

Volleyball, Plyometrics, Functional Training, Youth Sports

Coaches

Mike Boyle, Ken Whittier and Steve Bigelow

A 12-week, comprehensive strength & conditioning program specifically designed to meet the demands of any volleyball position.

$120

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Learn From the Best

With over 30 years of experience, Mike Boyle is one of the foremost experts in the field of Strength & Conditioning. While constantly striving to improve, his system has been refined for decades in order to provide the most comprehensive sports performance programs available.

Uncompromising Strength

Every MBSC Program is designed with translation to sport in mind. From the exercises selected, to the order in which they're performed, our aim is to maximize results while minimizing risk.

Beyond the Weight Room

Building a better athlete doesn't stop in the weight room. MBSC Programs cover the full spectrum of athletic development, ensuring you have the speed, power, agility & skills to take your game to the next level.

Move Better. Feel Better.

The engine of a car is no good if the tires are flat, and an athlete is no good if they're injured. Our programs will show you how to take care of your body outside the gym to help you recover, move and feel better.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Recommended Equipment: - Sled - Dumbbell or Kettle-bell Set - C

Sample Week

Week 1 of 12-week program

Monday

Week 1 Day 2

Prep

Movement: Foam Roll

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Prep

90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea Quadruped Lat Stretch x3 breaths (:30/side) 1/2 Kneeling Rotation x5ea Standing Ankle Mob x5ea

Prep

Movement: Activation/Motor Control Phase 1

2 Leg Hip Lift x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea Front Wall Slide x5

Prep

Movement: Linear Dynamic Warm Up

10yd each exercise: Bear Crawl x10yd Knee to Chest x10yd Backwards SLDL x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd

Speed/Agility

Jump/Throw/Sprint Phase 1 Day 1 (4-Day)

- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing - The sprint is a warm-up for timed sprinting in the next section so it does not need to be 100% 2 rounds: Hurdle Jump w/ stick x5 Standing Chest Pass x10 2pt Stance Sprint x10yd

Timed 10yd Sprint

1 x 2 @ 10

W-Pulldown

2 x 8

Goblet Split Squat

2 x 8

Skater Squat

2 x 8

Eccentric Slideboard Leg Curl

2 x 6

Half Kneel Row

2 x 8

Half Kneel Inline Lift

2 x 8

1 Leg Bench Hip Lift

2 x 8

Tempo Run

1 x 10 @ 15

Tuesday

Week 1 Day 3

Prep

Movement: Foam Roll

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Prep

Mobility 4

~5 minutes Table Hip Rotator x20s ea Spiderman Hamstring x5ea Adductor Rock w/ Foot Rot. x5ea Quad. T-Spine Rot. x5ea Straight Knee Ankle Mob. x5ea 1/2 Kneel Stick Pec. x5ea

Prep

Movement: MiniBand Series

MiniBand ER x5ea MiniBand Squat x5 MiniBand Walk x 5ea

Prep

Movement: Lateral Dynamic Warm Up

10yd in each direction: Lateral Bear Crawl x10yd ea 2 Leg Medial/Lateral Bounce x10yd ea Lateral Skip x10yd ea Shuffle x10yd ea Carioca x10yd ea

Speed/Agility

Jump/Throw/Sprint Phase 1 Day 2 (4-Day)

- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing 2 rounds: Standing Side Toss x5ea Medial/Lateral Hop w/ stick x3ea

KB Swing

3 x 8

Squat jump

3 x 3

Front Plank

2 x 20

DB Alt Bench

2 x 8

Side plank

2 x 20

Floor Slide

2 x 6

Half Kneel Landmine Press

2 x 8

TK Anti Rotation Hold

2 x 15

Shoulder External Rotation

2 x 8

Pilates Ring

2 x 10

Slideboard

3 x 10

Thursday

Week 1 Day 5

Prep

Movement: Foam Roll

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Prep

90/90 Hip ER:IR x:30ea Spiderman x :30ea Adductor Rocks x5ea Quadruped Lat Stretch x3 breaths (:30/side) 1/2 Kneeling Rotation x5ea Standing Ankle Mob x5ea

Prep

Movement: Activation/Motor Control Phase 1

2 Leg Hip Lift x5 Band Supported Leg Lower x5ea (if no band, unsupported is ok) Supine Hip Flexion Hold 3x :05ea Front Wall Slide x5

Prep

Movement: Linear Dynamic Warm Up

10yd each exercise: Bear Crawl x10yd Knee to Chest x10yd Backwards SLDL x10yd 2 Leg Linear Bounce x10yd A Skip x10yd High Knees x10yd Back Pedal x10yd

Speed/Agility

Jump/Throw/Sprint Phase 1 Day 3 (4-Day)

- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing - The sprint is a warm-up for timed sprinting in the next section so it does not need to be 100% 2 rounds: Linear Bound w/ stick x5ea Hurdle Hop w/ stick x3ea Standing OH Throw x5 2pt Stance Sprint x10yd

Timed 10yd Sprint

1 x 2 @ 10

TrapBar Deadlift

2 x 8

Ring Rows

2 x 8

1 DB SLDL

2 x 8

X Pulldown

2 x 8

1 Leg Squat

2 x 8

Half Kneel Inline Chop

2 x 8

Glute Ham with Assisted Concentric

2 x 3

Tempo Run

1 x 10 @ 15

Friday

Week 1 Day 6

Prep

Movement: Foam Roll

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Prep

Mobility 4

~5 minutes Table Hip Rotator x20s ea Spiderman Hamstring x5ea Adductor Rock w/ Foot Rot. x5ea Quad. T-Spine Rot. x5ea Straight Knee Ankle Mob. x5ea 1/2 Kneel Stick Pec. x5ea

Prep

Movement: MiniBand Series

MiniBand ER x5ea MiniBand Squat x5 MiniBand Walk x 5ea

Prep

Movement: Lateral Dynamic Warm Up

10yd in each direction: Lateral Bear Crawl x10yd ea 2 Leg Medial/Lateral Bounce x10yd ea Lateral Skip x10yd ea Shuffle x10yd ea Carioca x10yd ea

Speed/Agility

Jump/Throw/Sprint Phase 1 Day 4 (4-Day)

- Every throw should be as hard as possible - The focus of the jumps should be on a soft, controlled landing 2 rounds: 1 Arm Rotational Chest Pass x5ea Lateral Bound w/ stick x5ea

KB Swing

3 x 8

Squat jump

3 x 3

Front Plank

2 x 20

Alternating Incline DB Bench Press

2 x 8

Side plank

2 x 20

Lateral Squat w/ T-Spine Rotation

2 x 3

Push Up

2 x 10

Get Up to Elbow

2 x 3

Shoulder External Rotation

2 x 8

Pilates Ring

2 x 10

Slideboard

3 x 10

Coaches

More from Mike Boyle Strength and Conditioning

Mike Boyle

Michael Boyle is one of the foremost experts in the fields of Strength and Conditioning, and Functional Training. Prior to co-founding MBSC in 1996, Mike served as the Head Strength & Conditioning Coach at Boston University for 15 years. He also served as the Strength & Conditioning Coach for the Boston Bruins, the US Women’s Olympic Ice Hockey Team, and the World Champion Boston Red Sox in 2013

Ken Whittier

Ken currently works for the Boston Bruins as a strength & conditioning coach. Prior to working with Bruins, he worked at MBSC for 6 years, running the Internship program, traveling the world to teach the CFSC course, and overseeing the adult & athlete programs. Alongside Mike, Ken ran the summer pro-athlete group for four years which eventually opened the door to working in the NHL for the Bruins.

Steve Bigelow

Steve has worked for MBSC for 6 over years. In that time, he has coached all types of clients ranging from professional athletes to middle-school kids. Stephen is also an integral part of our Certification Program (CFSC). He has traveled all over the world teaching other trainers, and serves as MBSC's Director of Program Design for Athlete and Adult clients.

Train With The BEst

Mike Boyle Strength & Conditioning is consistently ranked among the best gyms in the world. Take your game to the next level and come see why countless sports legends choose to train with MBSC.

Get 12 Week Volleyball Program