COC Volleyball Spring Lifting & Speed/Power Development 2008
Monday	Tuesday	Wednesday	Thursday	Friday
Foam Roll / Bar Warmup	Foam Roll / Bar Warmup	Foam Roll / Bar Warmup	Foam Roll / Bar Warmup	Cougar
Oly Clean variation	Oly Clean variation	Oly Clean variation	Oly Snatch variation	Competition
Knee Dominant (Bilateral)	Knee Dominant (Bilateral)	Knee Dominant (unilateral)	Knee Dominant (Unilateral)
Horizontal Push (Unilateral)	Hip Dominant (Unilateral)	Horizontal Push (bilateral)	Hip Dominant (Bilateral)
Vertical Push (bilateral)	Vertical Pull	Vertical Push (unilateral)	Vertical Push
Rotational Core	Horizontal Push	Rotational Core	Horizontal Pull
	*Shoulder Pre-hab		*Shoulder Pre-hab
Bridging Core	Group Core	Bridging Core	Group Core
Post-lifting Schedule - Choosing 1-2 as focus each day
Dynamic warm-up	Dynamic warm-up	Dynamic warm-up	Dynamic warm-up
Non-Reactive Plyos	Reactive Plyos	Non-Reactive Plyos	Explosive Plyos
Sandpit	Agilities	Sandpit	Sand Pit	Verbal…
Sled Dragging	CHAOS Training	Sled Dragging	Sled Work	Visual…
Strongman work	Linear Bungee - overspeed	Strongman work	Rubber Band explosives	Physical…
Linear Parachutes	Bounding/Skipping	Linear Parachutes	Lateral Plyos / Power
Weighted vest work	Dots / Ladder work	Weighted vest work	Dots / Ladder work