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Workout C is the Max Power and Explosion session for the lower body, performed in Phase 2. The primary goal here is to convert the absolute strength gained in Phase 1 into explosive, fast-twitch power needed for maximizing vertical jump and court speed.
COUNTER MOVEMENT JUMP (CMJ)
Activates the nervous system. This short burst of jumping tells the fast-twitch muscle fibers to be ready to fire quickly during the lifting session.
Max vertical effort; quick transition from dip to jump.
2 sets of 5 reps
POGO JUMPS
Improves lower leg elasticity. Trains the ankles and Achilles tendon to act like a spring for faster ground reaction.
Keep knees stiff; minimal ground contact time.
2 sets for 10 seconds
LATERAL BOUNDS
Trains single-leg horizontal power. Essential for fast lateral movements, changes of direction, and powerful takeoff mechanics.
Maximize distance; stabilize quickly upon landing.
2 sets of 3 for each leg
BARBELL BACK SQUAT
Maintains and drives maximal strength. We use a lower rep range and higher weight to ensure continued strength gains, which directly support jumping power.
Focus on explosion UP. Use a heavier weight than Phase 1 but maintain perfect form.
3 sets of 6-8 reps
BARBELL RDL
Reinforces posterior chain strength. Keeps the glutes and hamstrings strong while supporting the new explosive output.
Keep the back flat; feel the stretch in the hamstrings; move slowly on the way down.
3 sets of 8-10 reps
STEP UPS
Develops volleyball-specific single-leg drive. This exercise mimics the final push-off when approaching for a jump and corrects single-leg deficiencies.
Drive up powerfully using the front leg. Maintain a tall posture and control the lowering phase.
3 sets of 8-10 per leg
BOX JUMPS
Trains explosive hip and knee extension. This is a fundamental plyometric that trains maximum vertical displacement without the high impact stress of landing back on the floor.
Explode. Land softly and quietly on the box. ALWAYS STEP DOWN after each rep (don't jump off).
3 sets of 5-8 reps
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