Good Morning! Attached is the Month 1(February Performance Workout as part of this SKOOL Community! I'll be uploading a video to help go over the program, purpose and how to read things. Doing so should answer many of your questions. I understand many of you wont have the exact equipment available- Feel free to substitute as best as you can though! Overall this program is designed to give you the structure and progressions in your workouts you are lacking. You all are pretty good about accountability and knowing you need to workout. Post any questions for me about these workouts on THIS POST.

For my personal (aesthetic) goals I want to do some lower body hyperthophy (glutes) but I dont want it to interrupt my performance. Any tips like timing, sets/week, etc?

Even if you aren't going to be spiking in volleyball, You must understand that training your upper body is still important to total body strength and power in everything that you do! Complete your training. Balance out the upper and lower! Watch performance improve. 🤑

Hey everybody. Thank you once again for being in this SKOOL Community. I know how much you care about helping your volleyball player perform better or helping yourself if you are still playing at different levels. ANNOUNCEMENTS: -Go to Classroom -Click on the Module "3 Month Volleyball" -In here is a 3 Month Volleyball In-Season Program to helping you wisely train during your busy season. Or give you extra workouts for that edge. -It is FREE for you in here. Usually it is $50. -Check the tab in that module as well for an explanation over the program. COMING SOON: -Monthly Workouts to help with Mobility, Speed, Strength and More. Just as I stated in the 3 Month Volleyball Program Module, if you ever have questions over how to do the program, substituting equipment out, POST it the Group. I'll Coach you up and others can also add comments on how they did something using the program.

@Viktor Warkentin asked a great question: "I’ve been reading a lot about benefits of the eccentric training and would like to know if you use it and how?" Eccentric training focuses on the lowering or lengthening phase of a movement—when a muscle is producing force while it’s being stretched. - Lowering into a squat - Controlling the bar as it comes down in a bench press - Compared to lifting the weight up (concentric): - Muscles can handle more load eccentrically - It places higher mechanical tension on the muscle and tendon - It creates greater adaptation (if dosed correctly) - This is why eccentrics are powerful—but must be programmed intelligently, especially with youth athletes. Benefits: Speed, Jump, and Change-of-Direction Performance - Athletes must absorb force before reapplying it - Better eccentric strength = better elastic rebound - Improves braking efficiency → faster re-acceleration 3. Muscle Growth & Strength - High tension stimulus for hypertrophy - Builds structural strength that supports heavier and faster concentric work later. HOW I PRIMARILY USE IT: -In weight training. It's a great tool first to use when learning how to better control the weight going down to up. -As you build competency in strength training and more work capacity, you would then want to start using over 70-75% of your 1RM and 5 reps or less. -Then get really intentional with a specific amount of time on the lower phase like 3-5 Seconds slowly down each rep targeted. -I'd say it is then a more INTENTIONAL focus for about 4 weeks or so, maybe 2 weeks if you have a shorter time like training in the summer before fall season camps start up. But the foundation must be there or you'll eventually not get the most out of it. In Plyometrics it is great to help landing mechanics which not only has joint/tendon health benefits, but also learning how to transition back up in a jump. At some point though, you don't over focus on how slow you can lower the weight or you body in Plyometrics. We must keep in mind that we want to also practice moving more rapidly in these movements. With weights, it'll be much less weight if you are working at moving faster each direction under control. With Plyometrics, you'll also want to use it when jumping up onto higher boxes or broad jumping for distance.