Strength & Conditioning
Strength and conditioning is one of the most important—and often overlooked—areas of development for athletes, especially in BC. In order to compete at the post-secondary level, athleticism is one of the first things coaches evaluate when it comes to recruiting. In volleyball, the higher you can reach and the faster you can move, the more you separate yourself from the competition. Often times, just going to the gym or hiring any trainer isn’t enough—you need the right environment to build fundamentals and be pushed to improve each and every session.
OFF SEASON OPTIONS
Weight Room Programs
Our volleyball-specific strength & conditioning program is built for female and male high school athletes (entering Grade 9+) who are serious about improving their performance. The focus is on developing strength, explosiveness, and power that directly translates to the court, while building a strong foundation for long-term athletic development.
Each session follows a structured, progressive plan to ensure consistent results over time. Athletes are coached on proper technique and challenged in an environment that emphasizes growth, accountability, and high performance.
Outdoor Athletic Training
Our outdoor training is designed for club athletes entering Grade 7 and up, providing a structured environment to build athleticism at every stage. Middle school athletes focus on developing movement fundamentals, coordination, and strong training habits, while high school athletes use these sessions to complement their strength training and continue improving their overall performance.
These group-based, drop-in sessions offer a flexible and cost-effective way to stay consistent, build fitness, and keep progressing throughout the off-season.
Weight Room (Girls)
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.”
Outdoor Athletic Training
Weight Room (Boys)
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 male 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 5:00 PM - 6:15 PM
Bonus outdoor training session each Friday of the month
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.
Meet your trainer!
Coach Harris is a high-performance strength and conditioning coach and former professional football player with extensive experience developing athletes across multiple sports. As a former NCAA Division I athlete at the University of South Alabama and a five-year professional in the CFL, he understands firsthand what it takes to compete at a high level—especially as an undersized athlete. His career was built on discipline in the weight room, attention to detail, and a commitment to physical development, all of which now shape his approach to training.
Since September, Coach Harris has been leading strength and conditioning within our program, bringing elite-level standards, structure, and accountability to every session. He is also currently the Lead Strength & Conditioning Trainer for the Langley Rams, where he works closely with athletes competing at a high-performance level.
His coaching approach is built on developing strength, explosiveness, movement quality, and mental toughness—key traits for athletes looking to compete at the next level. Through his work, he aims to raise the standard of athlete development in BC and better prepare athletes for collegiate and elite performance pathways.