# China Training Camp

Volleyball Secret Training Camp

## Monday

Approach Jumps · Squat · Back Squat · Deadlift (Romanian) · Bulgarian Split Squat · Calf Raise (Seated)

### Workout

- 3 × 5 Approach Jumps
- 5 × 3-4 Squat - Dumbbell
- 5 × 3 Back Squat - Barbell
- 6 × 3 Deadlift (Romanian) - Barbell
- 8 × 2-3 Bulgarian Split Squat - Dumbbell
- 10 × 3-4 Calf Raise (Seated) - Barbell


## Wednesday

Row · Pull-Up · Bench Press · Shoulder Press · Face Pull · External Rotation

### Workout

- 2 × 6-10 Row - Other
- 2 × 6-10 Pull-Up
- 3 × 5-8 Bench Press - Barbell
- 3 × 8 Shoulder Press - Dumbbell
- 3 × 15 Face Pull - Cable
- 3 × 15 External Rotation - Cable


## Friday

Approach Jumps · Jump (Box) · Hang Clean · Squat (Front) · Hip Thrust · Pogo

### Workout

- 5 × 3 Approach Jumps
- 4 × 3 Jump (Box)
- 4 × 3-5 Hang Clean - Barbell
- 3 × 5 Squat (Front) - Barbell
- 3 × 6 Hip Thrust - Barbell
- 3 × 20 Pogo