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Volleyball In-Season Strength
Volleyball In-Season Strength is an intermediate volleyball program that runs 8 weeks at 2 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
An 8-week in-season strength maintenance program for volleyball athletes. Two sessions per week: light reactive work, single-leg strength, and shoulder-care drills to balance the demands of practice and matches.
At a glance
| Discipline | Volleyball |
| Experience level | Intermediate |
| Length | 8 weeks |
| Training days | 2 per week |
| Equipment | Barbell + Trap Bar + Dumbbells + Cable + Bands + Pull-up bar |
| Loading | RPE targets per block, with vertical-jump emphasis. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure. The 8 weeks are grouped into 2 blocks, and the sets, reps and effort targets change from one block to the next. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Start Volleyball In-Season Strength
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Volleyball In-Season Strength from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.