Pittsburgh Elite Volleyball Strength and Conditioning/Jump Training
Want to know what’s coming up for your workouts at PEVA? All workouts will be posted ahead of time so you are able to remind yourself on what each exercise is and how to perform it. To see a demonstration and explanation of each exercise simply click the name of the exercise.
A/C Block Workouts Here
B/D Block Workouts Here
Click Here for a blank template to record what weights you do
You’ll notice that less “core/ab” work will be included this year. This is because a lot of this work can be done at home without our assistance. Click below for the core workouts we have made for you to do on your own. Just like above, click the exercise for a demonstration and explanation
In-Home Core/Ab workouts
If you need help with any of the terminology please look at the bottom of this page for help. Also, don’t be afraid to email Coach Dan for
If you’re looking for extra help please consider signing up for extra sessions. Typically we recommend working out for 45-60 minutes 3x/week when possible. Our sessions at PEVA are limited, but if you’re in the South Hills we have openings every single day.
Sign-up For Extra training at Pitt Elite here ($40/session)
Click Here for different Rates For Extra Training at Coach Dan’s Home Facility in The South Hills
(All Pitt Elite Players will get a discount from what you see listed)
If you can’t make it to our gym or to the extra sessions at PEVA, but still want help with what you should do on your own.
Read our blog about exercise selection for volleyball players here
Questions on eating around workouts and volleyball in general?
Read our blog on Nutrition and what you should eat during volleyball tournaments here
Finally, want to know about coach dan?
To Learn More About Coach Dan Click Here
Workout Notes
Click the links above to see the workouts for the week.
You are of course able to follow any other normal warm-up procedure that you may be used to already. Any warm-up you have done for volleyball in the past will likely be fine. You may also add in extra warm-up exercises if you would like, especially if you have a particular area that is tight or bothersome. If you want additional help with extra examples of things you can do please don’t hesitate to get in contact with me (see bottom of page)
Click the exercise name on the sheet to be taken to a demonstration video along with a quick explanation about how to complete the exercise. I recommend clicking on all of these before the workout to familiarize yourself with the exercises that will be done. All videos are only about 10 seconds long so you can quickly see the exercise being performed. Then at the bottom there will be a more detailed explanation if you need it.
If Level 1 is too easy, simply attempt Level 2. If Level 2 is too easy, then attempt Level 3. Some Level 2 and Level 3 exercises will require basic equipment. If you don’t have equipment, but would like to do Level 2 or 3, then simply follow the Level 2/Level 3 order, but perform the Level 1 exercise whenever you don’t have the equipment.
These workouts do not take into account any personal injuries or limitations. If you have specific needs please don’t hesitate to contact me to get some extra variations of these exercises.
Every week I will add the new workouts (Sunday Evening) for that week through a link just like you see now. I will keep the older week workouts up as well for anyone that would like to go back to anything they missed.
Workout Terminology
Order: If the exercises are listed, 1, 2, 3, etc… Do all sets of Exercise 1, then go to the next exercise. If they are listed 1a, 1b, 1c, then do one set of Exercise 1a, then a set of Exercise of 1b, then 1c, then back to 1a until all sets are complete
Sets: Refers to a round or Reps
Reps: Amount of times you perform the exercise in a row.
Under the Reps Column:
“s” stands for Seconds (i.e. 45s = 45 seconds)
“e” stands for each (i.e. 10e = 10 each side)
30s/30s means 30 seconds of work followed by 30 seconds of rest.
X = As many as you can do, or as long as you can go.
Under the Weight Column:
BW = Body Weight
Nothing in the weight column also means BW or no extra weight.
10’s = Two 10 lb Dumbells (1 in each hand)
Other Terminology:
EMOM = Every Minute On the Minute. Do specified reps at the start of each minute (keep a clock running)
BB = Barbell
DB = Dumbbell
KB = KettlebellWeek 10 Workouts