Pittsburgh Elite Volleyball Strength and Conditioning/Jump Training
2025/2026 Workouts
Click Here for a/C Block workouts
click here for b/D Block workouts
Exercises videos are not linked, but can be found here
View 2026 Jump Heights for all players here
If you can’t make it to our gym or to the extra sessions at PEVA, but still want help with what you should do on your own.
Read our blog about exercise selection for volleyball players here
Questions on eating around workouts and volleyball in general?
Read our blog on Nutrition and what you should eat during volleyball tournaments here
Finally, want to know about coach dan?
To Learn More About Coach Dan Click Here
Workout Terminology
Order: If the exercises are listed, 1, 2, 3, etc… Do all sets of Exercise 1, then go to the next exercise. If they are listed 1a, 1b, 1c, then do one set of Exercise 1a, then a set of Exercise of 1b, then 1c, then back to 1a until all sets are complete
Sets: Refers to a round or Reps
Reps: Amount of times you perform the exercise in a row.
Under the Reps Column:
“s” stands for Seconds (i.e. 45s = 45 seconds)
“e” stands for each (i.e. 10e = 10 each side)
30s/30s means 30 seconds of work followed by 30 seconds of rest.
X = As many as you can do, or as long as you can go.
Under the Weight Column:
BW = Body Weight
Nothing in the weight column also means BW or no extra weight.
10’s = Two 10 lb Dumbells (1 in each hand)
Other Terminology:
EMOM = Every Minute On the Minute. Do specified reps at the start of each minute (keep a clock running)
BB = Barbell
DB = Dumbbell
KB = Kettlebell