Selected athletes will commit to a 4-month intensive strength and conditioning program designed to enhance their speed, strength, muscle mass and power, thereby improving their volleyball performance. Initial testing will be conducted to establish benchmarks. Athletes will perform the prescribed workouts independently at home, necessitating access to a fully equipped gym. Continuous support from OVA’s Strength & Conditioning coach will be provided, along with guidance from a nutritionist to ensure proper dietary support for training.

At the conclusion of the program, testing will be repeated to evaluate improvements and determine the program's effectiveness. To maximise gains, athletes will be advised to limit participation in other athletic programs during this period.

3 Male athletes

• 15U-17U 

• Post peak-height-velocity (must have had major growth spurt) 

• Less than 2 years experience with S&C 

3 Female athletes

• 13U-15U (after the onset of menarche) 

• Less than 2 years experience with S&C 

• In-Person weekend kick off session to learn about the program and set the foundation for success 

• In-Person end of program session to wrap up and celebrate progress 

• Pre and post program physical assessment/testing including but not limited to: Attack velocity, Spike touch, Speed and agility tests, strength tests, etc.)

• Custom S&C program (4 months) 

  • Hypertrophy phase (lean mass/muscle building phase)

  • Strength building phase 

  • Power and speed building phase 

• Weekly check-in call 

• Nutrition consultations and group educational sessions (2-3) 

• 24/7 Access to coach Matt 

• Protein supplement (NSF Certified for Sport) 

• Shaker bottle 

• Team O Clothing 

• Workout towel 

Athlete(s) must be willing to commit to the following: 

• Minimum 90% completion rate of workouts 

• Limited involvement in other physical activity such as volleyball training or other sports 

• Amount of other training will depend on intensity of the activity 

• Priority must be given to recovery between workouts 

• Coach Matt will discuss with athletes and make individualized suggestions based on objectives 

• Regular logging of activities 

• Weekly wellness check-ins 

• Weekly meal logs 

• Daily training logs 

• Daily sleep logs 

• Share progress with OVA community through various channels (Social media content, stories, interviews, etc) 

• Before/after pictures 

• Have access to a fully equipped gym (gym membership is extra and not included as part of this program) 

Submit your expression of interest on the application form as part of the Athlete ID process.

Athlete’s who are interested will be contacted and asked to submit a separate application including the following:

1) Application video

The video must include: 

• Personal introduction 

• Motivation for being part of this specific S&C program 

• Summary of past experiences with S&C 

• Example(s) demonstrating the athlete’s discipline and ability to commit to a goal 

• Explanation of why you are a good candidate for this program

2) Submit volleyball highlight video 

Shortlisted athletes will be invited for a video call interview with their parents before final selections.

Cost - $400 + HST