Rhodes College Athletics

2012 Summer Volleyball  Workout:

1)  Main Lifting Document:  /documents/2012/5/25/VB_Summer_Lifting_12.xlsx?id=2332

2)  Lifting Hint Sheets:  /documents/2012/5/25/Workout_cheat_sheet.pdf?id=2326

3)  Cardio and  Fitness Document:  /documents/2012/5/25/VB_Cardio_and_Fitness.pdf?id=2327

4)  Jump Rope:   /documents/2012/5/25/rope_skipping_12.pdf?id=2328

5)  Core Workout:  /documents/2012/5/25/Volleyball_Core_Workoutx.pdf?id=2329

6)  Interval Training Schedule:  /documents/2012/5/25/Interval_Training_Schedule_12_-_Summer.pdf?id=2330

7)  Jump Training:  /documents/2012/5/25/Lynx_Summer_Jump_Trainingx.pdf?id=2331

Overall Format:
Cardio - 4 - 5x week
Core - 4 - 5x week - pick 5 - 6 exercises per time - feel free to do your favorite
Jump Rope - 5-6x week - may use this as a warm prior to lifting on Day 2
Jump Training - 3x week - go on non lifting days
Weights - 3x week

Workout Notes:
* Obviously nothing beats playing volleyball over the summer and getting as many touches as possible
* You will need a jump rope for workouts during the summer and throughout the season so please bring it with you to campus
* Freshmen:  there might be some lifts that you have not done before, don't worry, we will have you substitute something in its place


Please call me with any questions at anytime about the workout.  You will have some flexibility to substitute your own core excersises or fitness training (just ask me if it is suitable).   Our overall fitness must be a priority when we start preseason on August 17th!