-15 min arm circuits
Volleyball
Approach jump and land, then stop.
Filler here: Arm circuits that add shoulder fatigue to your swing.
Sample week
A volleyball week, drawn once.
Sample. Seven days, labeled by what each block does for the sport. Not a promise.
35Mon
15Tue
0Wed
25Thu
0Fri
45Sat
0Sun
Sport-specific
Support
Filler
Rest
Total: 120 minSport-specific: 80 min
Sample edits
Three cuts we would make to this week.
Sample. Examples, not promises. Accept or Keep mine.
-15 min arm circuits→
Before
15 min
After
5 min
Arm circuits add shoulder fatigue to your swing. Approach jump and land, then stop.
-10 min long jog→
Before
15 min
After
8 min
Replace the jog with approach-and-land reps.
+1 jump block, -1 lift→
Before
45 min
After
30 min
Add a vertical prep block, drop the extra gym day.
One question
Why stop after approach and land?
Arm circuits add shoulder fatigue to your swing. The approach jump and the landing are the work. Do them, then stop.
