GIRLS Off Season Strength & Conditioning
The off-season provides athletes with one of the best opportunities to make meaningful gains in strength, power, athleticism, and overall performance. Our Volleyball Strength & Conditioning Program is designed to help female athletes maximize that opportunity through structured, progressive training that supports long-term athletic development and prepares them for the demands of the upcoming indoor season.
Progressive Summer Development
June – Build the Foundation
Athletes focus on movement quality, proper lifting technique, work capacity, and foundational strength. This phase establishes the habits and physical foundation required for long-term success in the weight room and on the court.
July – Develop Strength & Power
Training shifts toward increasing overall strength and power production. Athletes begin progressing into more advanced training methods focused on force production, jumping ability, acceleration, and volleyball-specific athletic development.
August – Prepare for Competition
As school and club seasons approach, training focuses on converting strength gains into volleyball performance. Athletes emphasize explosiveness, speed, reactive athleticism, and maintaining strength while preparing for tryouts and preseason competition.
Athletes joining us in July or August are still welcome and will be integrated into the program appropriately. Exercise selections, training loads, and progressions will be adjusted based on each athlete's training history, movement quality, and experience level to ensure a safe and effective training experience.
Program Details
2 Strength & Conditioning Sessions Per Week
Structured Monthly Programming with Progressive Development
Individualized Coaching and Exercise Modifications
Volleyball-Specific Athletic Development
Performance Testing and Progress Tracking
This program is designed for both athletes who are new to strength training and those with previous weight room experience. Training groups, exercise progressions, and coaching strategies are adjusted based on each athlete's experience level, movement quality, and individual needs to ensure a safe, challenging, and productive training environment for all athletes.
July Training Dates & Times
July 7 – July 30, 2026
Tuesdays & Thursdays 11:30AM - 12:45PM (6 SPOTS) or 12:45PM - 2:00PM (1 SPOT)
Bonus outdoor training each week
Outdoor training sessions are focused on footwork, athleticism and mobility
📍 SmartFit Personal Training
6820 188 Street #114 Surrey, BC V4N 5J8
Your Trainer
This program is led by Coach Maleki Harris, a certified Strength & Conditioning Coach, former NCAA Division I athlete, former CFL athlete and Grey Cup Champion, and current Head Strength & Conditioning Coach for the Langley Rams. His experience competing and coaching at elite levels provides athletes with high-level training standards, proven development systems, and a structured approach to long-term athletic performance.
For more information about our coaching staff, visit our Coaching Staff page.
“Built. Not Born.”
The off-season provides athletes with one of the best opportunities to make meaningful gains in strength, power, athleticism, and overall performance. Our Volleyball Strength & Conditioning Program is designed to help female athletes maximize that opportunity through structured, progressive training that supports long-term athletic development and prepares them for the demands of the upcoming indoor season.
Progressive Summer Development
June – Build the Foundation
Athletes focus on movement quality, proper lifting technique, work capacity, and foundational strength. This phase establishes the habits and physical foundation required for long-term success in the weight room and on the court.
July – Develop Strength & Power
Training shifts toward increasing overall strength and power production. Athletes begin progressing into more advanced training methods focused on force production, jumping ability, acceleration, and volleyball-specific athletic development.
August – Prepare for Competition
As school and club seasons approach, training focuses on converting strength gains into volleyball performance. Athletes emphasize explosiveness, speed, reactive athleticism, and maintaining strength while preparing for tryouts and preseason competition.
Athletes joining us in July or August are still welcome and will be integrated into the program appropriately. Exercise selections, training loads, and progressions will be adjusted based on each athlete's training history, movement quality, and experience level to ensure a safe and effective training experience.
Program Details
2 Strength & Conditioning Sessions Per Week
Structured Monthly Programming with Progressive Development
Individualized Coaching and Exercise Modifications
Volleyball-Specific Athletic Development
Performance Testing and Progress Tracking
This program is designed for both athletes who are new to strength training and those with previous weight room experience. Training groups, exercise progressions, and coaching strategies are adjusted based on each athlete's experience level, movement quality, and individual needs to ensure a safe, challenging, and productive training environment for all athletes.
July Training Dates & Times
July 7 – July 30, 2026
Tuesdays & Thursdays 11:30AM - 12:45PM (6 SPOTS) or 12:45PM - 2:00PM (1 SPOT)
Bonus outdoor training each week
Outdoor training sessions are focused on footwork, athleticism and mobility
📍 SmartFit Personal Training
6820 188 Street #114 Surrey, BC V4N 5J8
Your Trainer
This program is led by Coach Maleki Harris, a certified Strength & Conditioning Coach, former NCAA Division I athlete, former CFL athlete and Grey Cup Champion, and current Head Strength & Conditioning Coach for the Langley Rams. His experience competing and coaching at elite levels provides athletes with high-level training standards, proven development systems, and a structured approach to long-term athletic performance.
For more information about our coaching staff, visit our Coaching Staff page.
“Built. Not Born.”