Beach Volleyball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Beach Volleyball Workout Plan

Beach Volleyball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Beach Volleyball Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
Sand Volleyball Body Weight Workout

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Exercise Sets Distance Time Reps Weight Rest
Calves / Intermediate
1 sets, 30 reps00:00:30
1 30 --:--
Calves / Intermediate
1 sets, 30 reps00:00:30
1 30 --:--
Abs / Beginner
3 sets, 16 reps, 01:00 rest
3 16 01:00
--
--
1 sets, 00:00:45
1 00:00:45 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

It is best to do this workout in the sand but if you are not able to then the gym or at home is fine. You also can use a volleyball instead of a medicine ball if you want as well. A medicine ball will be more difficult though. This sand volleyball is great for strengthening your core and making you more explosive with actually volleyball movements.

It is best to take a rest day between these two Beach Volleyball Workouts to allow your legs to recover before tearing them down again. Also, if you would like to workout 3 days a week then simply complete workout #1 twice in one week. Then in week 2 complete workout #2 twice in a week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

A challenging beach volleyball training plan helps you improve your game as well as tone up. The Beach Volleyball Workout includes exercises designed specifically to target the areas you most need to play the game. This beach volleyball workout plan makes you stronger, fitter and gives you a body... more

A challenging beach volleyball training plan helps you improve your game as well as tone up. The Beach Volleyball Workout includes exercises designed specifically to target the areas you most need to play the game. This beach volleyball workout plan makes you stronger, fitter and gives you a body worth showing off at the beach.

Volleyball Training Program

Training for beach volleyball should include volleyball conditioning exercises and volleyball exercises for strength. Condition exercises for volleyball improve stamina so you do not get tired easily during matches.

Strength training exercises both make you stronger so that you can hit harder and jump higher, but also improve tone.

The Beach Volleyball Workout actually includes two good volleyball workouts, which together fulfill the goals of improving strength and beach volleyball conditioning.

The volleyball training programs targets the chest, obliques, abs, glutes, quadriceps and calves. With stronger legs, chest muscles and core muscles, you can move faster, improve performance and achieve enhanced dynamic stability.

The workouts also include volleyball jumping exercises like the tuck jump and squat jump twist; these exercises increase your ability to serve and spike better. These beach volleyball conditioning exercises also improve the strength of your cardiorespiratory system so that you more efficiently use oxygen to delay muscle fatigue.

Beach Volleyball Workouts

The first beach volleyball workout is the sand workout. It includes medicine ball and bodyweight exercises mainly for your core, legs and chest.

A major benefit to this volleyball workout is that you can do it outside in the sand. This trains your body to function in the same environment as when you play volleyball. Your body adapts to the types of movements you do repeatedly, so if you exercise in sand you will be better able to play volleyball.

The only equipment you need for these beach training exercises is a medicine ball and agility ladder so you can do this workout anywhere.

You can also use your volleyball instead of a medicine ball at first, but as you get stronger you will want to use a medicine ball because they weigh more.

The free weight workout is the second plan in this training program for volleyball. The second workout does not include any conditioning exercises for volleyball; it instead focuses on traditional strength training exercises such as squats and military presses.

You need a resistance cable and dumbbells. These exercises build strength by using a low-to-moderate repetition range of eight to 12 reps and three sets, which is an ideal amount for strength and muscle mass gains.

Beach Volleyball Workout Frequency

The Beach Volleyball Workout is an intermediate level volleyball training program that is good for 30 days. The workout is designed as two-day a week program.

However, you can transform it into a three-day a week plan by alternatively repeating one day: do workout #1 twice one week and workout #2 twice the following week. Start following this Beach Volleyball Workout Plan now!

Beach Volleyball Free Weights Workout

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Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

This beach volleyball workout will help you to improve your jumping and explosiveness. It is important not only just focus on practicing the sport but also to get in the weight room and build your muscles. Free weights are a great way to improve your natural quickness, speed, strength, jumping, etc. Make sure that you are practicing the proper form when you do these lifts.

It is best to take a rest day between these two Beach Volleyball Workouts to allow your legs to recover before tearing them down again. Also, if you would like to workout 3 days a week then simply complete workout #1 twice in one week. Then in week 2 complete workout #2 twice in a week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

A challenging beach volleyball training plan helps you improve your game as well as tone up. The Beach Volleyball Workout includes exercises designed specifically to target the areas you most need to play the game. This beach volleyball workout plan makes you stronger, fitter and gives you a body... more

A challenging beach volleyball training plan helps you improve your game as well as tone up. The Beach Volleyball Workout includes exercises designed specifically to target the areas you most need to play the game. This beach volleyball workout plan makes you stronger, fitter and gives you a body worth showing off at the beach.

Volleyball Training Program

Training for beach volleyball should include volleyball conditioning exercises and volleyball exercises for strength. Condition exercises for volleyball improve stamina so you do not get tired easily during matches.

Strength training exercises both make you stronger so that you can hit harder and jump higher, but also improve tone.

The Beach Volleyball Workout actually includes two good volleyball workouts, which together fulfill the goals of improving strength and beach volleyball conditioning.

The volleyball training programs targets the chest, obliques, abs, glutes, quadriceps and calves. With stronger legs, chest muscles and core muscles, you can move faster, improve performance and achieve enhanced dynamic stability.

The workouts also include volleyball jumping exercises like the tuck jump and squat jump twist; these exercises increase your ability to serve and spike better. These beach volleyball conditioning exercises also improve the strength of your cardiorespiratory system so that you more efficiently use oxygen to delay muscle fatigue.

Beach Volleyball Workouts

The first beach volleyball workout is the sand workout. It includes medicine ball and bodyweight exercises mainly for your core, legs and chest.

A major benefit to this volleyball workout is that you can do it outside in the sand. This trains your body to function in the same environment as when you play volleyball. Your body adapts to the types of movements you do repeatedly, so if you exercise in sand you will be better able to play volleyball.

The only equipment you need for these beach training exercises is a medicine ball and agility ladder so you can do this workout anywhere.

You can also use your volleyball instead of a medicine ball at first, but as you get stronger you will want to use a medicine ball because they weigh more.

The free weight workout is the second plan in this training program for volleyball. The second workout does not include any conditioning exercises for volleyball; it instead focuses on traditional strength training exercises such as squats and military presses.

You need a resistance cable and dumbbells. These exercises build strength by using a low-to-moderate repetition range of eight to 12 reps and three sets, which is an ideal amount for strength and muscle mass gains.

Beach Volleyball Workout Frequency

The Beach Volleyball Workout is an intermediate level volleyball training program that is good for 30 days. The workout is designed as two-day a week program.

However, you can transform it into a three-day a week plan by alternatively repeating one day: do workout #1 twice one week and workout #2 twice the following week. Start following this Beach Volleyball Workout Plan now!

110 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Exercise Mat
  • Cable Machine
Show All

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Beach Volleyball Workout Plan

110 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Exercise Mat
  • Cable Machine
Show All