Training Plans
Evidence-informed volleyball development.
Position-specific templates covering weekly schedules, strength, plyometrics, skill work, recovery, and mobility — grounded in the NetRise research program. Pick a position to see the full plan.
These are evidence-informed templates, not individualized medical or strength-and-conditioning prescriptions. They should be adjusted for age, training age, current team training, competition schedule, equipment, injury history, supervision, and recovery. For young athletes, quality and progression matter more than adding volume.
Training Load & Monitoring
A simple system for tracking how training actually feels.
More training doesn't automatically mean better results. NetRise plans to monitor training load alongside performance to understand what amount and distribution of work helps athletes improve.
Session RPE
“How hard was today's session, from 1–10?”
Session Load
Session Load = Session Duration × Session RPE
e.g. 60-minute session × RPE 7 = 420 arbitrary units
A simple, low-cost method of monitoring internal training load — identified in volleyball research reviews as one of the most practical monitoring tools available.
Weekly Player Monitoring
Athletes will eventually record:
Nutrition for NetRise Athletes
General education, not individualized diets.
Fuel growth + fuel training + recover properly.
Primary training fuel
Carbohydrates
Rice · Roti · Oats · Potatoes · Pasta · Bread · Fruit · Cereal
Increase carbohydrate availability around harder training and competition.
Consistent intake throughout the day
Protein
Milk, curd, paneer, tofu, soy, dal, beans, nuts · Eggs, chicken, fish, lean meat
The objective is consistent overall nutrition, not excessive protein consumption.
Variety across the week
Fruit & Vegetables
Bananas · Oranges · Apples · Berries · Mangoes · Spinach · Carrots · Tomatoes · Peppers
Aim for variety across colors and types.
Supports bone and muscle development during adolescence
Calcium & Vitamin D
Milk · Curd · Paneer · Fortified alternatives
Vitamin D status varies between individuals — supplementation should be discussed with a healthcare professional, not prescribed generically.
Important where intake may be low
Iron
Lentils · Beans · Leafy greens · Eggs · Meat
Athletes with suspected deficiency should seek professional assessment rather than self-prescribing iron.
Example Training-Day Meals
Breakfast
- Oats + milk + banana
- Eggs + toast + fruit
Lunch
- Rice/roti + dal, chicken, or paneer + vegetables + curd
Pre-training
- Banana + yogurt
- Toast + peanut butter
- Fruit + milk
Post-training
- Normal balanced meal
- Milk/curd + fruit, followed by a meal
Dinner
- Rice/roti + protein source + vegetables
- Before training: Arrive hydrated.
- During training: Drink regularly.
- After training: Replace fluids lost during exercise.
NetRise follows a food-first approach. We do not recommend pre-workouts, fat burners, testosterone boosters, "jump supplements," or other unnecessary supplements. Young athletes should consult a qualified sports dietitian or medical professional before using any supplement.