Periodized Training
Workout Library
Position-specific, periodized training — personalized from your video analysis data.
Build movement quality and base strength Mon
Lower Body
Back Squat 4×6
RDL 3×8
Box Jump 3×5
Calf Raise 3×15
Tue
Practice
Serve × 50
Pass drill × 30
Attack × 40
Wed
Upper Body
Push Press 4×5
Weighted Pull-Up 3×8
Face Pull 3×15
Wall Lead Drill
Thu
Rest
Foam Roll 10min
Sleeper Stretch
Thoracic Windmill
Fri
Explosiveness
Power Clean 4×4
Depth Jump 3×5
Lateral Bound 3×8
CMJ 3×5
Sun
Rest
Recovery walk
Hip mobility