USA Volleyball Workouts

The past several weeks, I’ve been so grateful to participate in many Zoom calls and connect with indoor and beach players around the country. I’ve been asked an array of fun questions, but the most common one I’ve gotten is about my training as a professional athlete before and during “corona-cation” (a term dreamed up by one of the players I met on a zoom call that stuck). I’ll just come out and say it: the way I am “training” and staying in shape NOW is looking a lot different than my USA volleyball workout training program for the last four months of the Tokyo Olympic Race. 

Just like me, all of us have canceled practices, tournaments, and time on the court. We’re all asking, “When will I get to be in the sand again? When will I get to step on the volleyball court with my teammates again? How often should I be training? What’s a typical volleyball workout/training day? Should I be lifting heavy weights? Should I be doing more body weight workouts? Should I be working out at all (the answer is always yes; at least break one sweat a day, even if it’s just one bead ha!)?

This is unfamiliar territory for all of us. My coaches have suggested treating this as my off season, but that’s been really hard. During my last offseason, I was thinking in 3-4 months I’d be getting back in the sand and working my butt off for this push for the Tokyo Olympics. 

Let’s be real here folks – this is no offseason. It’s more on the lines of a “WTF IS GOING ON” season. No one knows when the next tournament will happen, or when we can step back on the court with our teammates. And no one FOR SURE knows how to train for this upcoming season!

When I get asked this question about training, there are two different sides of me. One is to stay in shape and continue completing my USA volleyball workouts (see below). The other side of me wants to try new workouts and movements I’ve never done before or had the time to try. I’ve always loved challenging my body and throwing some curveballs at it every now and again to work the muscles that never get worked in my day-to-day beach volleyball training. It’s important to do both. Good balance is always a great recipe!

Now I am not an expert, nor do I think anyone is an expert in training for a “WTF IS GOING ON” season. But to stay mentally sane, I find it great to still be doing lifts with lots of fun workouts sprinkled in between to keep me guessing what’s coming next. And, honestly, to give myself a great laugh! 

Speaking of – my “laugh till you pee your pants” workout video compilation is coming soon, but I wanted to give you an insight into a USA workout my trainer back in LA has given me to complete. 

USA Volleyball Workout Plan

What You Need (See Pictures Below): 

• A barbell with (as little/much weight as you want)
• Workout bands
• Yoga Mat
• Medicine ball I used 10 lbs (weight of your choice
• Dumbell

My Volleyball Workout Plan PDF (Download Below):

*** Download the full workout by clicking the orange button below…. ***

At the top of every USA Workout, my USA athletic trainer puts an inspirational quote at the top. And if you don’t already know yet, you should know: I’m a HUGE QUOTES PERSON!! Call me lame, but it ain’t gonna change. For this workout, the quote he included was:

“Everything negative – pressure and challenges – is all an opportunity for me to rise.“

Hope you enjoy my workout plan & let me know if you have any favorite quotes 🙂

Gear for The Workout Program: