Over this 8-week progressive Strength & Conditioning Program, athletes will build strength, explosiveness, physical confidence, and the training habits needed to prepare for the demands of high-level volleyball and their upcoming club season.
The goal is not simply to make athletes tired or have them “work out.” Every phase of the program is designed to improve qualities that directly support performance on court:
Strength: Build the foundation needed to jump higher, move faster, hit harder, and tolerate greater training loads.
Power & Explosiveness: Develop acceleration, jumping ability, reactive strength, and overall athleticism through volleyball-specific power and plyometric training.
Injury Risk Reduction: Strengthen the body and improve movement quality to better tolerate the repetitive jumping, landing, hitting, and change of direction required in volleyball.
Performance Testing: Track key physical qualities throughout the program to identify strengths and areas for continued development.
Training volume and intensity will be adjusted throughout the eight weeks around major tournaments, competition schedules, and athlete workload. The goal is to support what athletes are doing on court while continuing to develop physically, not compete with it.
📍 Location: SmartFit Gym 6820 188 Street #114, Surrey, BC
Duration: 8 weeks
September 20 – November 12
Frequency: 2x per week
Training Groups:
Girls: Tuesdays 4:30–5:45 PM + Sundays 11:15 AM–12:30 PM (For intermediate and advanced athletes)
Girls: Thursdays 7:45–9:00 PM + Sundays 10:00–11:15 AM (Open to beginner, intermediate, and advanced athletes)
Boys: Tuesdays 5:45–7:00 PM + Sundays 12:30–1:45 PM (Open to beginner, intermediate, and advanced athletes)
Built. Not Born.
Over this 8-week progressive Strength & Conditioning Program, athletes will build strength, explosiveness, physical confidence, and the training habits needed to prepare for the demands of high-level volleyball and their upcoming club season.
The goal is not simply to make athletes tired or have them “work out.” Every phase of the program is designed to improve qualities that directly support performance on court:
Strength: Build the foundation needed to jump higher, move faster, hit harder, and tolerate greater training loads.
Power & Explosiveness: Develop acceleration, jumping ability, reactive strength, and overall athleticism through volleyball-specific power and plyometric training.
Injury Risk Reduction: Strengthen the body and improve movement quality to better tolerate the repetitive jumping, landing, hitting, and change of direction required in volleyball.
Performance Testing: Track key physical qualities throughout the program to identify strengths and areas for continued development.
Training volume and intensity will be adjusted throughout the eight weeks around major tournaments, competition schedules, and athlete workload. The goal is to support what athletes are doing on court while continuing to develop physically, not compete with it.
📍 Location: SmartFit Gym 6820 188 Street #114, Surrey, BC
Duration: 8 weeks
September 20 – November 12
Frequency: 2x per week
Training Groups:
Girls: Tuesdays 4:30–5:45 PM + Sundays 11:15 AM–12:30 PM (For intermediate and advanced athletes)
Girls: Thursdays 7:45–9:00 PM + Sundays 10:00–11:15 AM (Open to beginner, intermediate, and advanced athletes)
Boys: Tuesdays 5:45–7:00 PM + Sundays 12:30–1:45 PM (Open to beginner, intermediate, and advanced athletes)
Built. Not Born.