Bemidji State Volleyball

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1 Bemidji State Volleyball Summer Program Phase 2 NAME

2 BEMIDJI STATE BEAVERS ATHLETICS The Program! The Summer Programs are designed to focus on quality, not quantity. The workouts last between 1 and 1! hours, adding up to 4 to 6 hours a week, which is not much to ask for a Division II college athlete.! The workouts can be performed on 4 straight days or with a day off after day 2, whatever fits your schedule better. With many people have busy weekends, a Monday-Thursday schedule may work out best.! Each workout is made up of 4 stages. Stages 1-3 are very similar, if not the same between sports. The programs are designed to build athleticism and functional & conditioning. Stage 4 (conditioning) is different among sports. The stages are Stage 1 (1A) Body Weight Warm Up (1B) Movement Prep Stage 2 Either Acceleration, Agility, Jump Training, or Speed. Stage 3 Resistance Training Stage 4 Conditioning followed by Flexibility! Make sure to look at the RPE guidelines on the bottom of each lifting workout. Third sets on lifts should be done to technical failure, or do as many reps as you can with the technique of the lift changing. This will allow you to build without causing excess soreness.! Progress weights each week appropriately. Week 2 weight should be more than week 1 since reps are less. The goal of week 3 is to more than week 1 since the reps are the same, but you have 2 weeks of training in. Week 4 should involve the heaviest weight of the program.! Make sure to watch the videos of the exercises (especially football & softball since much will be new to you). If you have questions, contact me at joe@speadsperformance.net, jferraro@bemidjistate.edu, or Always include your name and sport in your message.

3 BEMIDJI STATE BEAVERS ATHLETICS SOCCER Stage 1A - BODY WEIGHT WARM UP 1. Back n Forth Leg Swings x 7. Push Ups x Side to Side Leg Swings x 8. Quadruped Bent Leg Raise x 3. Standing Leg Cradle x 9. T-Bridges x 4. Ankle Hugs x. Cook Hip Raise x 5. SL RDL Reaches x 11. Boxer Curl Ups x 6. Cook Squat x 12. Pike Walk x5 All Movement Prep is done for a Distance of 20 yards Day 1-Stage 1B-Movement Prep Slow A-Skips Fast A-Skips Fr. Lunge w/ Twist x -> Jog Rev. Lunge w/ Reach x-> Backpedal Build Up x yd -> Jog Build Up x yd -> Jog Push Up Start x yd -> Jog Falling Start x yd -> Jog Day 3-Stage 1B-Movement Prep Slow A-Skips Fast A-Skips Toe Walk x yd, Heel Walk x yd Over Unders x -> Jog Light Power Skips Light Skater Bounds Mini Bounding Mini Alternating Double Ankle Hops Day 2-Stage 1B-Movement Prep Shuffle Shuffle Drop Lunge x -> Jog 45 Degree Lunge Walk x -> Jog Carioca Carioca 3 Shuffle Start x yd -> Jog 3 Shuffle Start x yd -> Jog Day 4-Stage 1B-Movement Prep Slow A-Skips Fast A-Skips In-Step Lunge x -> Jog Straight Leg March x High Knee Butt Kick High Knee Butt Kick Build Up Push Up Start x yd -> Jog Falling Start x yd -> Jog

4 BEMIDJI STATE BEAVERS ATHLETICS Stage 2 Workouts should be finished within 15 minutes. If done much faster, you re not taking enough recovery. If it takes you much longer, you are taking too long of rests. Day 1 Acceleration 12 x yd Starts w/ following types 2 2 x Falling Starts 2 x Push Up Starts 4 x Double Shuffle Start 4 x Bunch Starts Slow walk back for rest. Day 2 Agility Pro-Agility w/ Stops 2 x Shuffle Pro 2 x Original Pro 2 x Back n Forth Pro 2 x Figure 8 Pro Pro-Agility at speed you can handle (3/4 to full speed) 2 x Shuffle Pro 2 x Original Pro 2 x Back n Forth Pro 2 x Figure 8 Pro Rest between reps. Don t rush, it s not conditioning. Day 3 Plyometrics Week 1-2 x 4e Lateral Bounds w/ Static Start & Stick Landing (no reset) 2 x 4 Horizontal Long Jumps w/ Static Start & Stick Landing 2 x 4e Lunge Jump, w/ Static Start & Double Leg Stick Landing 2 x 4 Vertical Jumps w/ Static Start & Stick Landing Week 2- Same as week 1 Weeks 3&4-3 Sets of All Exercises Above Rest between sets. All static starts and stick landings should be held for 3 secs. Day 4 Transitional Speed Week 1 & 3 6 x Short in n Outs Week 2 & 4 6 x Flyin 30 s Slow walk back recovery. Should feel fresh at the beginning of each rep. Short In n Outs 15 accelerate, aggressive, 20 coast, aggressive Flyin 30 s 15 accel, 30 aggressive, 15 coast Accelerations can be gradual, maintain proper mechanics during coasting

5 BEAVER VOLLEYBALL Day 1 - Pushing Movements Workout # Exercise 1A) BB Jump Squats Lifting Workout #17 2A) RFE Suitcase Squat DB weight added together should be! 33% of your back squat for given reps done for "You only ever grow as a human being if you're outside your comfort zone." Percy Cerutty Lifting Workout #25 Lifting Workout #29 DB weight added together should be! 33% of your back squat for given reps done for DB weight added together should be! 33% of your back squat for given reps done for e e e e e - Make sure to tighten abs and glutes before initiating the movement Make sure to tighten abs and glutes before initiating the movement e Make sure to tighten abs and glutes before initiating the movement B) Seated Russian Twist 4A) BB Bench Press w/ 4:0:1 Tempo 4B) Lateral Shifts Done more for speed. Level 1=feet down Level 2= feet up Little to no weight. Done more for speed. Level 1=feet down Level 2= feet up Little to no weight. Done more for speed. Level 1=feet down Level 2= feet up Little to no weight. Make sure to tighten abs and glutes before initiating the movement Done more for speed. Level 1=feet down Level 2= feet up Little to no weight. done for DB weight added together should be! 33% of your back squat for given reps 2B) Stabllized -15 Reverse -15 Crunch -15 3A) Standing Arnold Press Lifting Workout #21 =Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single Knee 1B) Standing I's NAME Optional Triceps First Set- RPE of, or you could do 50% more reps (ex. If is, you could do 15 reps) Second Set- RPE of 8-9, or you could do 33% more reps (ex. If is, you could do 13 reps) Third Set- RPE of 9-, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps. Rest 1 min. before restarting Supersets, Rest up to 3 mins. Between Supersets.

6 BEAVER VOLLEYBALL NAME Day 2 - Pulling Movements Workout # Lifting Workout #18 Lifting Workout #22 Lifting Workout #26 "Nothing will work unless you do." John Wooden Lifting Workout #30 =Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single Knee Exercise 1A) BB Hang Power Snatch B) Standing W's done for 4A) RFE Romanian Dead Lift (RDL) 4B) Straight Leg March 5-6 done for 3B) DB Windmill 2A) BB Hip Raise w/ 4:0:1 Tempo 2B) Plank Variation 3A) Chin up Variation done for Assissted or Weighted to meet goal reps. Do Lat Pull only if Chin Ups are not an option. Assissted or Weighted to meet goal reps. Do Lat Pull only if Chin Ups are not an option. Assissted or Weighted to meet goal reps. Do Lat Pull only if Chin Ups are not an option. e e e e e done for Assissted or Weighted to meet goal reps. Do Lat Pull only if Chin Ups are not an option. e Optional Biceps First Set- RPE of, or you could do 50% more reps (ex. If is, you could do 15 reps) Second Set- RPE of 8-9, or you could do 33% more reps (ex. If is, you could do 13 reps) Third Set- RPE of 9-, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps. Rest 1 min. before restarting Supersets, Rest up to 3 mins. Between Supersets.

7 BEAVER VOLLEYBALL NAME Day 3 - Pushing Movements Workout # Exercise 1A) DB Split Jerks Lifting Workout #19 2A) Front Squat Variation w/ 4:0:1 Tempo 2B) Bench Scissors Curl Up 3A) ALT DB Nuetral Chest Press (Segmented) 3B) Stand DB Rotation "The will to win is important, but the will to prepare is vital." Joe Paterno Lifting Workout #27 Lifting Workout #31 =Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single Knee 1B) Standing T's Lifting Workout #23 done for done for done for Level 1 = DB Goblet Level 2 = DB Front Level 3 = BB Front Squeeze the bench with your legs and perform a curl up, not a sit up or crunch Use a Nuetral Grip, only one DB moves at a time. e Level 1 = DB Goblet Level 2 = DB Front Level 3 = BB Front Squeeze the bench with your legs and perform a curl up, not a sit up or crunch Use a Nuetral Grip, only one DB moves at a time. e e Think of turning your chest not the weight Think of turning your chest not the weight 4A) SL Bench Squat Variation 4B) Ankle Hugs Make sure you are doing a variation that is working you. Don't rest free leg on the ground or push off w/ it. e e e Make sure you are doing a variation that is working you. Don't rest free leg on the ground or push off w/ it. Level 1 = DB Goblet Level 2 = DB Front Level 3 = BB Front Squeeze the bench with your legs and perform a curl up, not a sit up or crunch Use a Nuetral Grip, only one DB moves at a time. e done for Level 1 = DB Goblet Level 2 = DB Front Level 3 = BB Front Squeeze the bench with your legs and perform a curl up, not a sit up or crunch Use a Nuetral Grip, only one DB moves at a time. e e Think of turning your chest not the weight Think of turning your chest not the weight Make sure you are doing a variation that is working you. Don't rest free leg on the ground or push off w/ it. e e e Make sure you are doing a variation that is working you. Don't rest free leg on the ground or push off w/ it. OptionalTriceps First Set- RPE of, or you could do 50% more reps (ex. If is, you could do 15 reps) Second Set- RPE of 8-9, or you could do 33% more reps (ex. If is, you could do 13 reps) Third Set- RPE of 9-, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps. Rest 1 min. before restarting Supersets, Rest up to 3 mins. Between Supersets.

8 BEAVER VOLLEYBALL Day 4 - Pulling Movements Workout # Lifting Workout #20 Lifting Workout #24 NAME "We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle Lifting Workout #28 Lifting Workout #32 =Goal Reps AR=Actual Reps WT=Weight SA=Single Arm SL=Single Leg ALT=Alternating RFE=Rear Foot Elevated SK=Single Knee Exercise If you are tall or have If you are tall or have If you are tall or have If you are tall or have 1A) Clean Pull flexibiltiy issues, you flexibiltiy issues, you flexibiltiy issues, you flexibiltiy issues, you 1B) Standing L's 2A) SL Dead Lift 3A) Supported SA Stand Row w/ 4:0:1 Tempo 3B) Standing Stability Chops 4A) DB Pullover can start with the weights 6" boxes or on bumper plates done for can start with the weights 6" boxes or on bumper plates done for e Bring rear leg to the ground whenever you need balance or support, but try to keep it up until the bottom e e e e Bring rear leg to the ground whenever you need balance or support, but try to keep it up until the bottom e e e e e e e Stability means little to no flexion in the lower back 4B) In Step Lunges 2B) Cross Body Knee Drive Bridge can start with the weights 6" boxes or on bumper plates done for Stability means little to no flexion in the lower back Level 1 = One DB Level 2 = Two DB Perform Two DB variation if One DB felt fine last phase Bring rear leg to the ground whenever you need balance or support, but try to keep it up until the bottom e e e Bring rear leg to the ground whenever you need balance or support, but try to keep it up until the bottom e e Stability means little to no flexion in the lower back Level 1 = One DB Level 2 = Two DB Perform Two DB variation if One DB felt fine last phase e can start with the weights 6" boxes or on bumper plates done for Stability means little to no flexion in the lower back Level 1 = One DB Level 2 = Two DB Perform Two DB variation if One DB felt fine last phase Level 1 = One DB Level 2 = Two DB Perform Two DB variation if One DB felt fine last phase Optional Biceps First Set- RPE of, or you could do 50% more reps (ex. If is, you could do 15 reps) Second Set- RPE of 8-9, or you could do 33% more reps (ex. If is, you could do 13 reps) Third Set- RPE of 9-, or technical failure lands you within goal reps. Go to technical failure even if it takes you past goal reps. Rest 1 min. before restarting Supersets, Rest up to 3 mins. Between Supersets.

9 BEMIDJI STATE BEAVERS VOLLEYBALL Day 1 - Short Speed Endurance Week 1-3 x (6 x, 6 x 20, 2 x 40) rep, 1 between distances., 3 Set Week 2-3 x (6 x, 6 x 20, 3 x 40) rep, 1 between distances., 3 Set Week 3-3 x (6 x, 6 x 20, 4 x 40) rep, 1 between distances., 3 Set Week 4-3 x (6 x, 6 x 20, 6 x 40) rep, 1 between distances., 3 Set All distances are in yards. When sprinting a certain distance, just take secs rest. Take 1 min rests when moving from one distance to another. Take 3 min rests after your last 40. Then repeat the sequence for a total of 3 sets. Perform all reps fast! This is a tough day! Day 2 Tempo Intervals Week 1- x 120 yards rest per rep Week 2-2 x (4 x 250 yards) rest per rep, 2 rest per set Week 3-14 x 120 yards rest per rep Week 4-2 x (6 x 250 yards) rest per rep, 2 rest per set 120 yards is end line to end line on a football or soccer field. 250 yards is end line, around goal post, and back on a football or soccer field. Run the fastest time that you are able to repeat for all reps. So running all reps at the same time is better than running the first one 5 seconds faster than the last. Try to reduce your rest time compared to what you used in phase 1. Day 3 - Short Fartlek Runs Week 1-20 mins w/ 5 x 3.5 min intervals Week 2-20 mins w/ 5 x 3 min intervals Week 3-20 mins w/ 6 x 2.5 min intervals Week 4-20 mins w/ 6 x 2 min intervals All runs will be 20 minutes in total length. During the runs you will have bouts of increased pace lasting 30 seconds. The pace during these 30 secs starts out as a fast jog and gradually increases to an all out sprint by the end. For week one you will do 5 bouts of increased pace with 3.5 mins between them. Progress each week so that week 4 you will do 6 bouts of increased pace w/ 2 mins in-between. Day 4 20 yard Shuttles Week 1-2 x (12 x 40 yd shuttle) 30 rest per rep, 3 rest per set Week 2-2 x (8 x 80 yd shuttle) 45 rest per rep, 3 rest per set Week 3-18 x 40 yd shuttle 30 rest per rep, 3 rest per set Week 4-12 x 80 yd shuttle 45 rest per rep, 3 rest per set Mark off 20 yards. 80 yd shuttles are there and back twice, 40 yd shuttles are there and back once. Run these fast, trying to minimize falloff in time between each rep. This is a tough day!

10 BEMIDJI STATE BEAVERS ATHLETICS Finish each workout with flexibility work. This is important to reduce the risk of injury, minimizing soreness, and increasing performance. There are two different methods to choose from. Try them both and see what one you like better. POST WORKOUT STATIC FLEXIBILITY Do the following for either 30 secs each or 2 sets of 15 secs each. Pigeon Stretch Straddle Hamstring Semi-Straddle Hip Flexor Quad POST WORKOUT DYNAMIC FLEXIBILITY Knee Hugs Ankle Hugs Straight Leg March World s Greatest x x x x OPTIONAL UPPER BODY STATIC FLEXIBILITY Do the following for either 30 secs each or 2 sets of 15 secs each. Arm Against Wall (Chest) Arm Across the Body (Back & Shoulder) Elbow Up (Tricep & Shoulder)

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Bemidji State Baseball

Bemidji State Baseball Summer Program Phase 3 NAME BEMIDJI STATE BEAVERS ATHLETICS The Program! The Summer Programs are designed to focus on quality, not quantity. The workouts last between 1 and 1! hours,