Free in the appIntermediate4 days / week8 weeks

Volleyball Jump + Shoulder Health

8-week intermediate volleyball-focused program. Vertical jump development paired with shoulder durability, scapular health, and rotator cuff resilience for the season's demands.

Equipment
Barbell, Dumbbells, Machines
Style
Heavy, Explosive

Start Volleyball Jump + Shoulder Health for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

About this program

Eight-week program for volleyball athletes targeting both halves of the sport: vertical jump development (jumps, single-leg power, plyo) and shoulder durability (overhead pressing, scap stability, rotator cuff care). Volleyball is brutal on the shoulder — this program proactively builds resilience.

Four training days per week. Mon: Lower strength + jumps. Tue: Shoulder strength + cuff. Thu: Lower power + lateral. Fri: Shoulder durability + back.

The program

Here's week 1 of 8. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

kg
kg
Don't know your max? Estimate it from a recent set →

Week 1

  1. Day 1 Lower + Jumps

    Squat5 × 5 @ 77%
    Box Jumps5 × 3
    Romanian Deadlift3 × 8

  2. Day 2 Shoulder + Cuff

    Strict Press5 × 5
    Dumbbell Shoulder Press4 × 8
    Cable Lateral Raises Cable lateral — slow eccentric.4 × 15
    Pallof Press3 × 12
  3. Day 3 Rest

  4. Day 4 Lower Power + Lateral

    Trap Bar Deadlift (Conventional)5 × 5 @ 77%
    Bulgarian Split Squat4 × 6
    Box Jumps5 × 3

  5. Day 5 Shoulder Health + Back

    Lateral Raises5 × 12
    Cable Row4 × 10
    Lat Pulldown3 × 10
    Plank3 × 45 s
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

Weeks 2–8 are free in the Capazity app

Get the full 8-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

More athletic performance programs

Browse all programs →