Summer Workouts

Summer Workouts/Open Gym (optional)

Optional workouts will be held on Tuesdays and Thursdays (7am - 8:30 am) in the weight room, JUNE 17th to August 7th. (Final schedule can be found on SPOND)
- To participate in weight room sessions, registration is required. Please register no later than June 8.
  - Register Here: https://forms.gle/igW6oLsMzEPA5MZa7
- Cost to participate is $140/player for all sessions (8 weeks).
  - Participants will be sent a separate payment link in June.
  - If you are not interested in registering for all 8 weeks, the drop-in rate is $25/per session.
  - An “At-home workout” program (free) will be listed on our website should you not want to participate.
Open Gyms will be scheduled on select days following our training sessions. We will communicate open gyms through SPOND.

SPORTS PERFORMANCE TRAINING COACH—We are also excited to announce that we will work with Align Fitness’s Jason Doherty in the weight room throughout the summer. Coach Jason’s wealth of knowledge is immeasurable, and we are excited to have him with us.

Jason’s passion for volleyball began with the opportunity to coach 2016 Team USA bronze medalist, Carli Lloyd (Italian A1 League standout and founding player of League One Volleyball). Jason has also worked with several other notable NCAA and professional volleyball players, including Anna Stevenson Hall (USA/LOVB), Nia Grant (PSU), Cat Dailey Minyard (Yale), and Maggie Kozuch (German Olympian).

Beyond volleyball, Jason has coached athletes from U.S. Soccer, the NFL, MLB, MiLB, and NCAA. He teaches a movement-based, results-oriented training methodology that minimizes the risk of injury while maximizing performance, preparing athletes to exceed the demands of both sport and life. His positivity and energy are contagious, and I am beyond elated to have Coach Jason working with us!

At Home Strength/Conditioning

Off Season training is highly encouraged for development and injury prevention.

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Do not strength/condition the day before and/or of competition. Rest is just as important for recovery.

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PROGRAMS

Do strength programs in order. Do not skip around. Start at week 1 to build a strong foundation.

Weeks 1-4 Strength/Conditioning
Weeks 5-8 Strength/Conditioning
Weeks 9-12 Strength/Conditioning
Shoulder Circuit (executed throughout the year)
4 Week CORE program
- Do NOT do the core program if you are following the strength/conditioning program

NUTRITION

Pre-Workout : Eat a small meal or snack containing carbs and some protein 1-2 hours prior

Examples: Banana w/PB; Greek yogurt w/berries, apple slices w/nut butter, smoothie w/protein powder

Post-Workout: Meal or snack with protein and carbs for recovery (chocolate mill, protein shake with fruit, turkey sandwich)

Grilled chicken with brown rice and steamed vegetables, salmon w/sweet potato, chocolate milk, cottage cheese with fruit, turkey sandwich on wholegrain bread.

NOTE: All off-season strength and conditioning activities are optional.

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