Deep Dish Beach

Fuel wrong, perform wrong. ❌

If you’re heading into training feeling sluggish, your pre-workout nutrition timing is probably off.

Here is the ultimate blueprint to lock in your energy:

Hydration First: Even a tiny drop in hydration causes an immediate drop in performance. Drink up.

3–4 Hours Before: Complex carbs (oats, rice). Gives your body time to digest and store energy.

1 Hour Before: Simple carbs (fruit, honey). Quick, easily accessible fuel for your muscles.

Pre-Workout: Skip the heavy fats and high protein. They take too long to digest and will only make you feel heavy and tired.

Post-Workout: Save the protein for after you train to kickstart your recovery.
Fuel smart. Train harder.

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Want to hit harder and protect your lower back? 🏐👇

Your spiking power and injury prevention both rely on two massive factors: core strength and thoracic rotation.

If you are tight in your lats or weak in your obliques, you are leaving power on the court and risking injury.

Try this cable variation to level up your game:The Stretch: It opens up your lats and back while firing up the obliques.

Pro-Tip for Power: Bend the back knee to load lower down.

Max Gains: Reach as high as possible with the cable to maximise the stretch and contraction.

Save this for your next gym session!

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🏐 WANT A HIGHER VERTICAL JUMP?

When I was competing at the Commonwealth Games in beach volleyball, this exact foundational lift was a staple in my training program.

If you are serious about building an explosive vertical jump, you need this movement in your routine to build bulletproof glutes and strong, powerful hips.

It builds the exact horsepower you need to fire out of the sand.

Unlike traditional back squats, this lift takes the pressure completely off your lower back while maximising lower-body tension.

The Perfect Foundation: It builds the ultimate foundation of glute strength and size so you can safely stack intense plyometrics on top.

If you want to elevate your power, your gains, and your vertical jump, get this into your training plan ASAP.

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Want to level up your volleyball spike, power, and movement on the court?

It all starts with a strong core and solid rotational power!

Try this ultimate core routine to build strength through your full range of motion and get that serious burn

1️⃣ Core Engagement: Sit with good posture, shoulders back, and keep your feet about 6 inches off the floor. Keep your midsection completely engaged.

2️⃣ Rotational Power: To hit the ball hard, you need to be able to rotate well. Add rotational movements to this position to build true power through range.

Want to upgrade your game?

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Running out of gas during a long volleyball tournament?

It’s likely a fuel issue.

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Want to move like lightning on the volleyball court? ⚡️

Look at your hips

This series is the ultimate test of your lower body strength. Save this video and try it today!

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The best drink for Recovery is.... 👀