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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 + Dumbbells + Bands |
| Loading | Percentage of 1RM or RPE, 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, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 8 weeks. Main lifts can run as a percentage of your training max, which resolves live from your maxes, so a heavier max reprices the plan without a rebuild. Log your AMRAP top sets and the app proposes a training-max bump at the end of each cycle, then reprices every percentage in one tap. 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.