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Workout D is the Max Power and Rotational Force session for the upper body and core, performed in Phase 2. The primary goal is to translate the upper body strength gained in Phase 1 into explosive force, specifically focusing on the hitting and blocking motions, and maximizing shoulder health.
DUMBELL INCLINE BENCH PRESS
Targets the upper chest and shoulders. Hitting from above the net requires pushing power on an upward angle, making the incline press highly specific to the volleyball action.
Press with maximum intent to push the weight up explosively.
3 sets of 8-10 reps
BENT OVER ROW
Builds maximal back pulling strength. A strong back is crucial for decelerating the arm after a spike and providing the muscular foundation for powerful rows.
Maintain a flat back (hip hinge) throughout the lift. Pull the bar towards the lower ribcage, squeezing the shoulder blades together.
3 sets of 8-10 reps
DUMBELL PUSH PRESS
Trains explosive overhead power. This is a power exercise that teaches the body to efficiently transfer force from the legs and core through the shoulders and arms.
Use a slight dip of the knees to drive the dumbbells overhead. This should be an explosive, total-body effort.
3 sets of 6-8 reps
BANDED FACE PULLS
Crucial for shoulder health and posture. Directly strengthens the rotator cuff and upper back muscles (rear deltoids) that pull the shoulder back, protecting the joint from spiking overuse injuries.
Pull the band towards the face, squeezing the shoulder blades together hard. Keep the shoulders down, away from the ears.
3 sets of 12-15 reps
ROTATIONAL MEDICINE BALL THROWS
Develops sport-specific rotational power. This is the closest exercise to hitting a volleyball, teaching the core to explosively transfer force from the hips to the hands.
Maximal Explosion. Hips must lead the movement; throw the ball as hard as possible against a wall.
3 sets of 8-10 reps per side
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