AI Training System

Volleyball Workout Plan

Position-specific strength, plyometric, and volleyball drill programming — automatically adjusted based on your match schedule and biomechanics analysis.

Calendar View AI Coach

Sessions/Week

Total Sets

9,240

Weekly Volume (lbs)

260

Jump Contacts

5h 45m

Training Time

RPE 7.4

Avg Intensity

Improvement Strategy

Select Training Week

Weekly Schedule — Foundation — Low-Med Intensity

Mon

Strength A

Depth Jump → 4-Step Approach

Bulgarian Split Squat

Romanian Deadlift

MED LOAD

Tue

Practice + Skills

Serve Receive

Approach Pattern

Block Read

MED LOAD

Wed

Plyometrics

Ankle Hops

Lateral Hurdle Hop

Box Jump

MED LOAD

Thu

Practice

Serve Receive

Approach Pattern

Block Read

MED LOAD

Fri

Strength B

Med Ball Rotational Throw

Face Pull

Band Arm Swing

MED LOAD

Sat

Volleyball Drills

Approach Timing Drill

Setter Read & Go

Serve Receive + Attack

LOW LOAD

Sun

Rest

Active Recovery Only

REST

AI Training Insights

⚡

Power Priority

Depth jump load is your highest RSI driver. Prioritize 3 sessions/week with full recovery between. Never depth jump the day before a match.

⏱

Attack Timing

Approach initiation at setter wrist contact (not set peak) adds 30–50ms — translating to 2–4" more peak height with no extra strength training.

💪

Shoulder Health

Face pulls and band external rotation after every practice session. ER:IR ratio target 3:1 for injury prevention. Test ratio quarterly.

🛡

ACL Protocol

Nordic hamstring curls 2×/week are non-negotiable. 51% ACL reduction in RCTs. Add to every lower body session regardless of weekly load.

This Week's Training Blocks

Power

Lower Body Explosive Power

3×/week · 45–60 min · 5 exercises

20 total sets

Coach Note: Perform depth jumps FIRST in session when CNS is fresh. Never depth jump within 48h of a match.

#	Exercise	Sets	Reps	Load	Rest
1	Depth Jump → 4-Step Approach plyometric Step off 18" box, absorb, explode into full 4-step approach. Amortization < 200ms. Film approach height.	5	4	BW	90s
2	Bulgarian Split Squat compound unilateral Rear foot at knee height, front shin vertical, drive through heel. Track left vs right load asymmetry.	4	8ea	60–70% 1RM	75s
3	Romanian Deadlift compound eccentric Hip hinge, soft knee, bar close to legs. Control 3s eccentric. Feel hamstring stretch at bottom.	4	8	65–75% 1RM	75s
4	Nordic Hamstring Curl eccentric Partner holds ankles. Control eccentric 4 full counts. If cant control, use band assist.	3	6	BW	90s
5	Single-Leg Box Jump plyometric unilateral Drive knee up, stick landing with zero valgus for 2s. Compare left vs right height.	4	5ea	BW	60s

Strength

Upper Body & Kinetic Chain

2×/week · 40–50 min · 5 exercises

18 total sets

Coach Note: Superset A+B pairs save 15 min per session. Rest 60s between each superset pair.

#	Exercise	Sets	Reps	Load	Rest
1	Med Ball Rotational ThrowSS-A plyometric Hip drives first, hold shoulder 0.1s, snap through. Perpendicular to wall. Track wall contact height.	4	8ea	3–4 lb	60s
2	Face PullSS-A compound Pull to ears, elbows flared, external rotation at end. Protect posterior cuff. Non-negotiable.	4	15	Moderate	60s
3	Band Arm SwingSS-B compound Elbow 90° on back-swing. Internal rotation through contact point. Mirror elite hitter mechanics.	3	15	Light-Med band	60s
4	Pallof PressSS-B compound Resist rotation throughout. Press to full extension, hold 2s, return. Anti-rotation core stability.	3	12	Cable/band	60s
5	Towel Snap Drill compound Contact at crown of head. Full arm swing. Listen for audible snap. Seal arm contact mechanics.	4	25	Towel	45s

Position-Specific Drills

Attack

High

Approach Timing Drill

Set ball to zone 4. Coach calls "go" at setter contact — move on the call, not the ball. 4-step approach, full swing. Rep: 20 attack contacts.

20 min 2+ players

Reading

Medium

Setter Read & Go

Setter holds ball at forehead. OH initiates approach at setter wrist snap — must reach jump peak as ball arrives. Corrects late approach timing.

15 min 2 players

Defense

High

Serve Receive + Attack

Receive 10 serves in pattern, pass → setter → attack. Emphasize reset speed after serve receive. Track pass quality each rep.

25 min 3+ players

Power

Max

Approach Vert Tracking

Jump with marker on hand at contact point. Record height each set (5 jumps × 4 sets). Track height drop across sets — flag if > 3" fatigue drop.

15 min 1 players

Footwork

Medium

4-Step Agility Ladder

Run 4-step approach footwork through agility ladder: R-L-R-L pattern. Focus on penultimate step width (+30cm outside shoulder). 10 reps.

10 min 1 players

Back Row

High

Back Row Attack Pattern

Approach from zone 6, attack behind 3m line. Practice cross-court, line, and roll shot selection. 15 contacts each shot type.

20 min 2 players

In Your Program

Depth Jump

Plyometric

Step off box (18–24"), absorb and immediately re-jump. Trains rate of force development and stretch-shortening cycle.

Sets

Reps

RPE

9/10

PlyometricBilateral

Gold standard RSI driver. 8–12% vertical jump improvement over 6 weeks (Markovic, 2007).

In Your Program

Nordic Hamstring Curl

Injury Prevention

Eccentric-focused hamstring exercise. Kneel, partner holds ankles, slowly lower body. Builds eccentric strength.

Sets

Reps

RPE

8/10

EccentricInjury Prevention

51% ACL injury reduction (Petersen et al., 2011). Non-negotiable for jump athletes.

In Your Program

Bulgarian Split Squat

Strength

Rear-foot-elevated single-leg squat. Develops unilateral quad/glute strength and knee stability. Track L/R asymmetry.

Sets

Reps

8ea

RPE

8/10

UnilateralCompound

Asymmetry >10% increases ACL injury risk 2.3x (Sugimoto, 2016).

In Your Program

Med Ball Rotational Throw

Power

Hip-driven rotational throw against wall. Trains kinetic chain transfer from hip to shoulder—critical for spiking power.

Sets

Reps

8ea

RPE

8/10

PowerRotational

Hip-to-shoulder sequencing adds 15–20% to contact velocity (Matsuo, 2006).

Ankle Hop Series

Reactive

Rapid bilateral ankle hops with minimal knee bend. Targets Achilles tendon stiffness and GCT below 100ms.

Sets

Reps

30s

RPE

8/10

ReactiveLow GCT

RSI improvement 0.1–0.15 over 6 weeks. Critical for libero lateral speed (Young, 1995).

In Your Program

Face Pull

Shoulder Health

Cable/band pull to ear height with external rotation. Strengthens posterior cuff and improves ER:IR ratio.

Sets

Reps

RPE

6/10

Shoulder HealthNon-Negotiable

ER:IR ratio <3:1 associated with 4x greater shoulder impingement risk (Wang, 1999).

In Your Program

Pallof Press

Core

Anti-rotation core press. Resist lateral force while pressing band/cable to full extension. Core stability, not mobility.

Sets

Reps

12ea

RPE

7/10

Anti-RotationCore

Anti-rotation training improves kinetic chain efficiency by 12% (Kibler, 2006).

Copenhagen Plank

Injury Prevention

Side plank with top leg on bench/partner. Targets adductor complex for groin injury prevention and lateral deceleration.

Sets

Reps

30s ea

RPE

8/10

AdductorUnilateral

Groin injury rate 41% lower with Copenhagen plank protocol (Harøy, 2019).

In Your Program

Romanian Deadlift

Strength

Hip hinge with soft knee. Bar tracks close to legs through full ROM. Develops posterior chain for jump initiation.

Sets

Reps

RPE

7/10

EccentricHip Hinge

Posterior chain strength directly correlates with approach velocity (Myer, 2008).

In Your Program

Serratus Wall Slide

Shoulder Health

Y-position against wall. Reach through at top activating serratus anterior. Essential for scapular control during overhead motion.

Sets

Reps

RPE

5/10

ScapularLow Load

Serratus anterior weakness is leading cause of impingement in overhead athletes (Ludewig, 2000).

Box Squat

Strength

Squat to box at 115° knee flexion (ready position simulation). Develops quad strength in defensive ready stance.

Sets

Reps

RPE

7/10

Position SpecificCompound

Ready-position specific strength transfers directly to lateral first-step power.

In Your Program

Band Arm Swing

Speed

Simulate spiking arm swing mechanics against light-medium resistance band. Develops arm speed and contact path mechanics.

Sets

Reps

RPE

6/10

Arm SpeedSpecific

Internal rotation velocity target: 7000°/s for elite OH. Band training improves mechanics economy.

Daily Recovery & Mobility Protocol

Daily Post-Practice

Required after every session

5–10 min

Foam Roll Priority Zones

IT band, hip flexors, upper back. 30s per station minimum.

10 min

Static Stretch Protocol

Hip flexor, hamstring, shoulder posterior capsule. Hold 45–60s each.

5 min

Prone Y-T-W

Shoulder health maintenance. 3×12 each position with light weight.

10 min

Ice Bath / Cold Shower

10–14°C water temp for 10 min. Best within 30 min post-session.

Pre-Match Activation

90 min before match start

10 min

Dynamic Warm-Up

Leg swings, hip circles, arm windmills. Full ROM preparation.

8 min

Glute + Hip Activation

Clamshell, band walk, single-leg bridge. 2×15 each.

5 min

CNS Priming

3–4 max effort CMJ with 60s rest. Wake up fast-twitch fibers.

5 min

Approach Run-Through

4 full-speed approach patterns. Not attack, just mechanics.

Weekly Regeneration

Full rest day or deload day

20 min

Deep Tissue Massage / Percussion Gun

Quads, hamstrings, calves, glutes. Focus on training-day soreness.

20 min

Yoga / Mobility Flow

Hip-dominant yoga flow or PNF stretching. Full-body range of motion.

10 min

Contrast Therapy

3 min hot / 1 min cold × 3 rounds. Vascular pumping effect.

Throughout

Nutrition Protocol

1.6–2.2g/kg protein. 7–9 hr sleep. Track HRV morning score.

Injury Prevention Daily

Before every practice or workout

3×15

Nordic Hamstring Curl

Primary ACL prevention. 51% injury reduction in RCTs. Non-negotiable.

3×20

Alfredson Eccentric Heel Raise

Straight + bent knee. Achilles tendinopathy prevention. Both legs.

2×15

Copenhagen Adductor Plank

Adductor overuse prevention. 41% groin injury reduction.

2×10

Lateral Band Walk

Glute medius strength. Valgus collapse prevention on landing mechanics.

Performance Metrics & Targets

Approach Vert

inches

↑ +Improving

Wk 4 Target

36"

Wk 8 Goal

38"

Arm Speed

mph

↑ +Improving

Wk 4 Target

62 mph

Wk 8 Goal

65 mph

RSI Score

1.45

→ Stable

Wk 4 Target

1.55

Wk 8 Goal

1.65

5m Lateral

0.95

sec

→ Stable

Wk 4 Target

0.92s

Wk 8 Goal

0.89s

Load Progression — 8 Weeks

Weekly Set Volume — 8 Weeks

Total Sets

Deload Week

Weekly Jump Contacts — 8 Weeks

Jump Contacts

Safe Limit: 300

8-Week Periodization Overview

Week 1

Foundation

Low-Med

Week 2

Volume Build

Medium

Week 3

Strength Peak

High

Week 4

Deload

Low

Week 5

Power Phase

Med-High

Week 6

Peak Power

Very High

Week 7

Comp Prep

Medium

Week 8

Taper

Low

Superset Efficiency Builder

AI-optimized superset pairs based on agonist/antagonist muscle groups and energy system compatibility. Each pairing reduces session time 15–20 min while maintaining training stimulus.

Med Ball Rotational Throw

4×8ea · RPE 8 · 3–4 lb

SS-A

Face Pull

4×15 · RPE 6 · Moderate

Superset A: Rotational power (explosive) paired with posterior cuff (restorative). Minimizes rest while maximizing neural recovery between high-demand movements.

Band Arm Swing

3×15 · RPE 6 · Light band

SS-B

Pallof Press

3×12ea · RPE 7 · Band

Superset B: Arm speed mechanics paired with anti-rotation core. Hip-to-shoulder kinetic chain is primed while shoulder stabilizers recover.

Bulgarian Split Squat

4×8ea · RPE 8 · 60–70% 1RM

SS-C

Nordic Hamstring Curl

3×6 · RPE 8 · BW

Superset C: Quad-dominant movement paired with posterior chain eccentric. Reduces session time 18 min while maintaining adequate eccentric volume for ACL prevention.

Position Intelligence

Cross-Position Training Volume Comparison

Compare weekly training load, muscle group emphasis, and periodization focus across all positions. Identify programming gaps in your own plan.

Metric	OH	MB	S	L	DS	OPP
Sessions/Week	5	5	5	5	5	5
Jump Contacts/Week	260	310	180	140	120	280
Avg Session RPE	7.4	7.6	6.8	7.0	6.5	7.8
Plyometric % of Volume	35%	40%	25%	45%	42%	35%
Strength % of Volume	40%	35%	30%	25%	25%	42%
Skill/Drill % of Volume	25%	25%	45%	30%	33%	23%

Key Insight: Your position (OH) has the highest combined power and attack volume of all positions. Programming prioritizes accordingly — approach vert, arm speed, and kinetic chain power.

Volleyball Workout Plan

AI Video Analysis