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Alayna Pierce

@alaynaapiercee

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Sunny surprised his Aunt this weekend💜💛

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Life as of late 🤍

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Opening weekend of volleyball against Tulane and North Dakota State; followed by a stop in Meridian on way back to TN. Even no water in the neighborhood didn’t stop the fun with this team! Love their vibe and friendships!

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see you soon socon

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Take 3 🎬

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Digital proof📸📸

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Summer with a smidge of setting volleyballs👨🏻‍🍳👨🏻‍🍳

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Here’s the exact program we just ran with our D1 Volleyball Players in June 🏐

Monday - PLYOS & Heavy Upper Body

- Cyclic Skips, 1 medium, 2 HIGH
-Split Tuck Jumps (not shown, 2x15s 70% jump height)
- Hopping, 2 medium, 1 HIGH
-TRX ER 3x8s hold 2 sets

High Box Depth Jumps x12 jumps (45-60s rest each jump)

Bench 4-6 sets of 3-5 reps, 1-3 sets of 1-2 reps
Chin ups 4 sets 2-4 reps, 4 10s decels

Tuesday - Plyo, Linear Sprint, Heavy Lower Body & High Rep Upper Body

-Forward tuck jumps - 2x20yd 70% effort & 2x15yds as HIGH AS POSSIBLE
-Lateral ➡️ Medial Hop To Bound 2x20yd
-Double Tap Twitch 2x12
-TRX Y ➡️ Decel 3x3x3s holds
-Seated Broad Jump to Hurdle 1x8 jumps
-Max effort Approach Jump x10 min
-Zercher 6-9 sets of 1-2 reps 1-2 RIR 5s pauses
-Incline Bench & Row 3x20

Thursday - PLYOS, Shorter Speed - Drop Catch & Upper Body

-1-1 Rhythm hop MAX height 2-3 sets 15yds
-Max Effort Pogo 1-2 sets of 12s
-Dead Hang 2x45s
-Twitchy Drop Catch 2x12s
-Max Effort Approach 10min
-Shorter sprint/COD 4-6 reps
-KB Drop Catch (Heavy ish 4x5e)
-Push Press 3x4, 3x2
-Pause Chin Up 4x2-3 reps
-Chin up Decel 3 sets, 5s at top 10s at 90°

June was a highly productive month for us and we saw some solid gains from this approach

*Understand that this was a good fit for us, but depending on where you’re at in your training journey and what your external load monitoring is, it might not be the best program for you

Hopefully this gives you all a good idea of what we do with our D1 Athletes when they are home from school for the offseason

Let’s get to work 🚀🏐

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fun times 🍒🌊🤍

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💜💛 SUMMER FCA IS HERE! 💛💜

Tomorrow night at 7:00 PM, we’re kicking off Summer FCA at the Sand Volleyball Courts! 🏐🔥

Come hang out, enjoy FREE pizza 🍕, play games 🎯, make new friends, and be encouraged as we grow together this summer.

Bring your teammates, roommates, and friends—everyone is welcome!

📍 Sand Volleyball Courts
⏰ Tomorrow | 7:00 PM

Let’s pack the courts with PURPLE & GOLD and start the summer strong! 💜💛 #SummerFCA #PurpleAndGold #TTUFCA #FaithAndFellowship #SummerNights

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Here’s a look at the plyometrics we are prioritizing in our program for our D1 volleyball this offseason in June

It’s very common that many volleyball players lifting volume and intensity are high in their spring season before coming home for summer

Which means we don’t necessarily have to lift as much and can often taper the lifting aspect of their training plan and fill it with more plyometrics

This offseason we are focused on a blend of high effort reactive leaping, hopping, depth jumping, approach jumping, and split stance deep tier work

These athletes are training 3 days per week and rotate emphasis by volumes and intensities on each day

In order words, sometimes we hop very high, and other days low

On some days we do 15 minutes of approach jumping and deep tier work, on other days we don’t

All of these variations offer great carryover to approach jumping and all aspects of athleticism, so it’s important they stay in the program, but in different volumes and intensities depending on the goal of each training day

Give them a try and let me know what you think

Let’s get to work 🚀🏐

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Jeremiah 29:11 “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”🫶🏼

Thank the Lord for sweetest freshman year!

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