Well, then I’m excited. Yes, I absolutely agree that we are arguing different points and as I stated I do believe that if there was a volleyball coach of your caliber working with my volleyball players, I believe the issue is resolved. I’ll be in touch.
Well, a bit of a change has occurred. I’m going to be leaving my program and moving to Austin, Texas to pursue greater career opportunities. I’m going to try and keep up with this thread as best I can but the official project is pretty much done. I have a lot on my plate to make the transition easier but I’ll try and get some of the training posted in here.
Nutrient Timing
5-Minutes Prior To Warm-Up -1/2 Serving of Surge [Raspberry w/Gatorade]
Warm-Up -Jumping Rope [2-4 Minutes]
30-Minutes -AIS Flexibility
-SMR - Foam Rolling with Additional Specific Work with Tennis Ball or Massage Stick
-Movement Prep
Training -BCAA’s [2 Tablets 20 Minutes In]
60-75 Minutes -BCAA’s [2 Tablets 40 Minutes In]
Recovery
20-30 Minutes -Cool Down [1/2 Serving of Surge with 5 Grams of Creatine]
-Passive Flexibility
Performance Template
Athlete 1: Supergirl Session:
Athlete 2: Date:
Athlete 3:
I. General Preparation Training Monitoring
Activity: Jumping Rope Athlete Athlete 1 Athlete 2 Athlete 3
Duration: 2-4 Minutes 1 Weight 138
Intensity: 3-4 2 Motivation/ 5
[1-5] Desire [1-5]
3 Sleep Quality 4
II. Specific Preparation [1-5]
A S-MR: Foam Roll/MS/Ball 4 Sleep Quantity 9
Duration: 5 Minutes [Hours]
Region: FULL 5 Total 95%
B Movement Preparation
Movement Reps/Distance Movement Reps/Distance
1 AIS-Flexibility Black Series 9 Lateral Squat [ST] 1 x 12
2 Kneeling Rot w/HeelSit 1 x 8/Side 10 Spiderman [ST] 1 x 12
3 Hip Ext w/Bent Knee 1 x 8/Side 11 Inchworm 2 x 5-Yards
4 90/90 1 x 8/Side 12
5 SL Hip Crossover 1 x 12
6 Overhead Lunge 2 x 5-Yards
7 Overhead Squat 1 x 12
8 Crossover Lunge [ST] 1 x 12
III. Prehabilitation
A Structural/Activation Sets/Reps/Distance B Trunk Strength/Stability Sets/Reps
1 Bench W-T 2 x 6/Pos. 1 Kneeling Trunk Rotation 2x12/Side
[Scapulothoracic] :10-:30 [Lunge Position] *35
2 Overhead Iso-Y 2 x :15 2 Stick Crunches 2 x 15
w/Dowel :10-:30
3 Cook Hip Lift 2 x 8/Leg 3 Iso-Prone Bridge w/Hip Ext 2x8/Leg
212 Tempo :10-:30 [Plank]
4 Hip Flexion from Lunge 2 x 4x:05 4 Side Iso-Bridge 2x:20/S
Position :10-:30
IV. Power + Speed Development
Movement Sets/Reps/Rest
1 A + B Skips 3 x 10-Yards
:45-1:00
2 Hurdle Dynamics 3 x 5-Yards
*Elasticity Emphasis :45-1:00
3 Double-Hop Split 2 x 6/Leg
Jump [Deep Knee] 1-2:00
4 Paused Dowel 2 x 6
Jump [Deep Knee] 1-2:00
V. Strength + Power Development
Exercise
s1 Reps [TF] s2 Reps [TF] s3 Reps [TF] s4 Reps [TF] s5 Reps [TF]
A1. Clean Pulls RI RI RI RI RI
1
Load: 105 115 115 *115
Reps: 2-4 2:00 2-3 2:00 2-3 2:00 2-3 2:00
2 A2. Hang Clean [Paused]
Load: 90 95 95 *95
Reps: 3-5 2:00 2-4 2:00 2-4 2:00 2-4 2:00
3 B1. Inverted Row [Supinated]
Load: BW BW BW *BW
Reps: 6-8 1:00 6-8 1:00 6-8 1:00 6-8 1:00
1 B2. DB Neutral Press w/Rot.
Load: 25/25 30/30 30/30 *25/25
Reps: 10-12 1:00 6-8 1:00 6-8 1:00 10-12 1:00
2 C1. Full Squat [Paused]
Load: 105 115 115 *115
Reps: 8-10 1:30-2:00 6-8 2:00 6-8 2:00 6-8 2:00
3 D1. GHR
Load: BW BW
Reps: 12-15 :30-:45 12-15 :30-:45
1 D2. Cable Row through Neck
Load: 40 40
Reps: 10-12 :30-:45 10-12 :30-:45
2 D3. Reverse Crunches
Load: BW BW
Reps: 15-18 :30-:45 15-18 :30-:45
3
Load:
Reps:
1
Load:
Reps:
2
Load:
Reps:
3
Load:
Reps:
1
Load:
Reps:
2
Load:
Reps:
3
Load:
Reps:
VI. Mobility Development
Passive Flexibility
Movement Duration
1 Standing Hamstring 1 x :60
2 Standing Crossover 1 x :30/
3 Standing Gastroc 1 x :30/
4 Standing Soleus 1 x :30/
5 Kneeling Hip Flexor 1 x :60/
6 Seated Trunk Rotation 1 x :30/
7 90/90 1 x :30/
8 Lying Piriformis 1 x :30/
9 Side-Lying Quad 1 x :30/
10 Side-Lying Hip/Quad 1 x :30/
11 Side-Lying Ext Rotator 1 x :30/
12 Swiss Ball Wall Slides 1x:20/Pos
Sorry, it’s in Excel Format. I’ll try to re-do it in word and correct. This is the A Block. It’s an AB Block Schedule.
Dammit. Dammit.
Clean-Grip Front Squat [135 x 5] - Sophomore Volleyball Player:
http://www.youtube.com/watch?v=VGnLaze-XSU
Inverted Row [BW x 8 - Prone Grip] - Sophomore Volleyball Player:
http://www.youtube.com/watch?v=9CFZPeO58cQ
Close-Grip Bench Press [115 x 3] - Sophomore Volleyball Player:
http://www.youtube.com/watch?v=DVsBEqBXk3g
Romanian deadlifts with the short-shorts, please 
Good to see an AggieLax post , seems like it’s been a while since i’ve seen that name.
10th grader? Very nice.
Be careful though posting video pics, I’m just trying to look out for you. Legally speaking.
Very good though.
More specifics, please Kaz. I thought that since there was no name mention, and just a little bit of face (boy, this sounds like a funny sentence) I was in the clear. I should probably move these into private pics. Let me know, please.
PS:
No short short rdl’s for now. If I manage some, I’ll be selling those 
I’m always lurking, Kaz, but it is nice to be missed. Unfortunately, I just don’t have as much time to post as I used to - not that I ever had much to contribute.
I will say this, speaking as an eyewitness, SpeedKills has a great job!
Feel free to visit anytime. It’s hard work, but somebody’s got to do it.
Took a look at the video views on youtube. It’s really lame that the bench video has around 150 views and the other two (inverted row and front squat) have about 50 combined. That’s bullshit. Oh well.
That’s funny because i only looked at two of the three; the front squat and the inverted row.
I deleted the vids. Anyone who would like to see them can pm me. Thanks, Kaz. Better safe than sorry.