Strength Builder I


Strength Explosive Power Coordination


Lower Body Core

High maximal power and high explosive strength are paramount for moving easily and fluidly, for fast starts and for high and long leaps.

This program focuses on developing these two crucial body features, which are extremely important in the times when sports are becoming more and more physically demanding and challenging. The exercises included in this program are designed to build the strength and explosiveness of your legs and torso with emphasis on maximal power.

We will be working on different Olympic weight lifts and incorporate new highly effective moving patterns. The focus will be on different pulls and on developing leg power by squatting. We will also add other explosive exercises such as power snatch, power clean and jerk, which are extremely important if you want to develop the strength and speedy reactions of your legs, hips and back.

The program is 4 weeks long and it includes 3 to 4 workout units a week. Each unit lasts between 90 and 120 minutes, depending where in the exercise cycle you are at the given point. You will need access to the gym.

Olympic weightlifting is extremely beneficial, but unfortunately not many athletes incorporate it into their training regimes. So do not be one of them, challenge yourself and start using it today!

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Testimonials View All

  • Volleyball is my life and I can not imagine living without it. If I want to be able to play at the highest level, I have to devote a lot of training...

    - Kiryl Krasnievski,
    Belorus volleyball national team member

Disclaimer: Results will not come without dedication and hard work. This is not a "get explosive, fast and strong quickly" scheme. All information provided on this website is based on best practices and for educational purposes only.