You know the feeling.

The season ends. Training slows down. Motivation drops. You tell yourself you will stay fit, but without a clear plan, the weeks disappear fast.

Then pre-season starts, and suddenly your legs feel heavy, your timing is off, your body feels stiff, and you are trying to catch up instead of standing out.

This program is designed to change that.

Over 12 weeks, you follow a clear step-by-step training system built around the physical qualities volleyball players need most:

• Strength
• Power
• Speed
• Explosive movement
• Mobility
• Stability
• Core control
• Coordination
• Work capacity
• Injury prevention
• Return-to-play readiness

The goal is simple: arrive in pre-season ready — not behind.

This program is for athletes who want to train with intent, even when nobody is watching.

It is ideal for:

• Ambitious volleyball players aged 16–30
• Youth players preparing for a higher level
• Semi-professional and professional athletes
• Male and female volleyball players
• Explosive team sport athletes with similar movement demands
• Players who want to earn a spot, keep a spot, or take the next step
• Coaches looking for a serious off-season structure for their athletes
• Parents who want a professional physical program for their child

If you want to return to your club fitter, stronger, sharper, and more confident, this is built for you.

Most off-season plans are generic.

They might make you tired, sweaty, or sore — but that does not always mean they make you better for volleyball.

The Ultimate Off-Season Elite Program is built around the real physical demands of the sport: jumping, landing, accelerating, stopping, changing direction, stabilizing, hitting, blocking, recovering, and repeating explosive actions under fatigue.

This program combines:

• Elite volleyball experience
• Strength and athletic development expertise
• Practical gym-based performance training
• Movement quality and injury-prevention principles
• Clear digital structure with video support
• Progress tracking options depending on your version

You do not just train harder.

You train smarter — and with a clear reason behind every phase.

This program is created through the combined expertise of:

An Olympic champion and top-level volleyball coach

With decades of experience as a player and coach at the highest level of international volleyball.

A professional performance specialist

Focused on strength, athletic development, mobility, stability, neuromuscular control, and physical preparation.

Together, this creates a program that connects volleyball reality with professional physical preparation.

Not theory for the bookshelf.

Training you can actually follow.

During the program, you will build a stronger and more complete athletic base for volleyball.

The focus includes:

• Improving general fitness for pre-season demands
• Building strength and physical robustness
• Developing speed and explosive movement ability
• Improving jump and movement preparation
• Enhancing mobility and stability
• Strengthening core control
• Increasing work capacity
• Supporting ankle, knee, hip, back, and shoulder resilience
• Improving coordination and body control
• Returning to team training with more confidence

Your body becomes better prepared for the chaos of volleyball.

Because volleyball is not clean, slow, or predictable.

Your training should respect that.

The program runs for 12 weeks and is built in progressive training phases.

Each phase has a clear focus, so your training develops step by step instead of jumping randomly from one workout to another.

Phase 1 – Foundation

Build movement quality, mobility, stability, basic strength, and training rhythm.

Phase 2 – Strength Development

Increase strength, control, and physical robustness.

Phase 3 – Power and Athletic Transfer

Turn strength into more explosive, volleyball-relevant movement.

Phase 4 – Peak Preparation and Return to Play

Prepare your body to enter pre-season sharper, more confident, and ready for higher training demands.

Each week includes structured training plans with sessions lasting approximately 60–90 minutes.

Training environment

This program is partly flexible, but it is primarily designed for athletes who have access to a gym or strength training facility.

Recommended equipment includes:

• Dumbbells
• Resistance bands
• Plyometric boxes
• Standard gym equipment
• Space for movement, jumps, and athletic exercises

Some elements can be performed outside the gym or at home, but to get the full value of the program, access to a proper training environment is strongly recommended.

Depending on your version, the program includes:

• 12-week off-season training structure
• Clearly organized weekly plans
• Detailed daily training sessions
• Strength, mobility, stability, plyometric, core, and athletic development work
• Exercise videos
• Written exercise descriptions
• Spoken coaching tips
• Dutch, English and German guidance
• Progress tracking options (Pro & Elite)
• Dashboard insights
• Load tracking (Pro & Elite)
• Set progress monitoring (Pro & Elite)
• Community and support options (Pro & Elite)
• Coaching / mentoring options in the Elite version
• The program is delivered in a digital EXCEL format

For the best experience, we strongly recommend using the program on a desktop or laptop computer, where all features, dashboards, and tracking tools function as intended.

The program can also be used on tablets and smartphones, particularly for logging training data and updating weights.

However, please be aware that Excel mobile versions may display certain elements differently, and some functions may work differently depending on your device and operating system.

If you choose to use the program on a mobile device, you may need a short adjustment period to become familiar with the mobile interface and navigation.

For the most complete and seamless experience, desktop use is recommended.

This is designed to give you clarity.

You know what to do. You know why you do it. You know how to track your work.

That matters.

Because motivation is unreliable.

Structure wins.

Lite

For athletes who want the complete 12-week training plan and prefer to work independently.

Pro – Most Chosen

For athletes who want the full program plus tracking, dashboard insights, progress tools, and access to the community environment.

Elite

For athletes who want the highest level of support, including personal feedback and coaching / mentoring calls.