Traditional, bodybuilding-based strength-training programs focus on one-dimensional movement and working body parts.  Our program trains body movements so you increase levels of strength in a volleyball specific, functional way.  All strength exercises are body weight only, as it is imperative that we learn how to move our bodies through space with no external resistance first. 
    Perform the strength portion of the program in a circuit.  Start with the first exercise, do all the necessary reps, then immediately move on to the next exercise with no rest.  Work all the way to the last exercise, then start over.  Do this for however many sets are listed on the workout.  For example, in Week 1, you 2 sets of the strength portion of the workout, as denoted by the "2x10", which means "2 sets of 10 repetitions."  So you would work through the first set of each exercise, then do it all over again.  Week 2 has 3 sets, so you add one more trip through the exercises.  In Week 3, you go back to 2 sets, but there are more exercises, and more difficult movements to perform.

CHIN-UP NOTES

Many of you don't have access to a place you can do chin-ups.  And many of you cannot do a chin-up.  If you do not have the place to do them, then skip them.  If you cannot do them, but have a  place to do them, try Assisted Chin-ups instead.  Place your feet on a chair while you pull yourself up to the bar.