Volleyball Strength & Conditioning

BUILD ATHLETES. REACH NEW HEIGHTS.

Science-backed strength programs built for the way volleyball players actually move. Train the jump. Own the apex. Make the next level look easy.

Get the Program — $39.99 Why Olympic Lifts?
LAUNCH READOUT● LIVE
Unlimited
Potential
8+
Yrs S&C experience
100%
Sport-specific
U14–U18
Athlete focus
/ 01 — What we build

Three ways to train

01

Custom Team Programming

A fully bespoke block built around your roster — assessment, periodization, and ongoing coaching consultation.

From $749 CAD↗
02

Gold Standard Program

The full 12-week off-season template, ready to run. Plug-and-play periodization your whole roster can start tomorrow.

$39.99 CAD↗
03

Olympic Lifting Sessions

Structured coaching teaching youth athletes the most powerful tool for explosive vertical — the hang clean.

From $249 CAD↗

POWER ISN'T GIVEN.
IT'S PROGRAMMED.

See the method
/ 02 — Gold Standard Program

What athletes say

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/ Programs & pricing

Choose your program

Custom Team Programming
Fully bespoke block built for your roster, with coaching support throughout.
$749 CAD
Per 12-week block
  • Athlete intake & needs assessment
  • Fully custom 12-week program
  • Built around your schedule & equipment
  • 2 coaching check-in calls included
  • Mid-block program adjustment
  • Position-specific training options
Book Consultation
Most Popular
Gold Standard Program
The complete training manual, ready to run. No customization required.
$39.99 CAD
One-time purchase
  • 12-week off-season training block
  • 3 sessions per week, full team use
  • Warm-up, strength, power & conditioning
  • Exercise demonstration guide included
  • Periodized progressions built in
  • Digital PDF download
Get the Program — $39.99
Olympic Lifting Sessions
In-person or virtual coaching teaching youth athletes Olympic lifts for volleyball power.
$249 CAD
Per session
  • 60-minute group session
  • Up to 20 athletes per group
  • Hang clean technique from scratch
  • Sport-specific application explained
  • Safety-first youth coaching approach
Book Sessions
/ Not sure which to pick?

LET'S TALK FIRST

A 20-minute intro call is free. Tell me about your needs and I'll point you to the right program.

Book a Free Call
Olympic Lifting Education

OLYMPIC LIFTS
FOR VOLLEYBALL

Olympic lifts are the single most effective tool for developing explosive lower-body power. Here's why every youth volleyball player should be learning them — and how we teach them safely.

Triple extension — the gym translates straight to the apex.
/ Why it matters

Power = vertical

At the college and university level, the #1 indicator of vertical jump is the Hang Power Clean — an advanced lift that takes time to learn. Don't show up to the next level waiting to catch up.

Traditional lifting (squats, deadlifts) builds strength. Olympic lifts build power. Both matter — but for volleyball athletes, power is the difference between a 24-inch and a 40-inch vertical.

01

Triple extension

Simultaneous extension of ankles, knees, and hips — the exact pattern that produces a maximal vertical jump.

02

Rate of force development

Athletes learn to produce force fast — critical for explosive first steps, service receive, and attack approaches.

03

Posterior chain strength

Hamstrings, glutes, and back — the powerhouse muscles for jumping athletes — built through the pulling phases.

/ Technique breakdown

How we teach it

01

The Setup

Athletes start from a standing hang — bar at mid-thigh, knees soft, hips back, chest tall. A game-like jumping position.

  • Feet hip-width apart
  • Bar close to the body
  • Shoulders over or just ahead of the bar
  • Neutral spine, big breath in
02

The Pull

Drive through the floor, extending the hips explosively. The bar travels vertically, close to the body — ankles, knees, hips all at once.

  • Leg drive first — not arms
  • Stay on mid-foot through extension
  • Full triple extension at the top
  • Shrug only after full extension
03

The Catch

Drop under the bar, rotating elbows forward fast to rack it across the front shoulders in a quarter-squat. The phase that takes the most reps to master.

  • Elbows shoot forward fast
  • Receive in a quarter squat
  • Feet land flat, knees tracking toes
  • Stand up controlled to finish
/ Ready to learn?

BOOK OLYMPIC
LIFTING SESSIONS

Groups up to 20 athletes. Youth-appropriate loads, expert coaching, full sport-specific context.

Book Sessions — $249
The story

BUILT BY AN
ATHLETE FOR
ATHLETES.

Takeoff Training was built on one idea: youth volleyball players deserve the same quality of strength & conditioning that elite athletes get.

Too many young teams spend hours on the court but never address the physical qualities — power, strength, speed — that decide whether those court skills actually show up in a match.

Every program is designed around the demands of volleyball, the developmental needs of young athletes, and the reality of a busy practice schedule.

NO Nathan Onlock
Founder & Head Coach
Coach

Nathan Onlock

Nathan Onlock attacking at the net
Nathan Onlock spiking
In the gym
Nathan Onlock at the net
  • Credentials Assistant Captain — University of Waterloo Men's Volleyball Waterloo Men's Volleyball S&C Coordinator
  • EducationKinesiology, University of Waterloo
  • FocusRate of force production & athletic training
  • Experience8+ years
/ Our principles

How we train

01

Science over trends

Every program is grounded in exercise science — periodization, motor learning, youth development physiology. No gimmicks.

02

Sport specificity

Generic gym programs don't build volleyball athletes. Everything maps directly to the physical demands of the sport.

03

Safety first, always

Youth athletes are still developing. Programming respects age-appropriate loads and never trades form for ego.

04

Built for the long game

We develop athletes, not just seasons. Loads, progressions, and recovery are dialed for durability — so they keep climbing year over year, healthy.

/ Work with us

READY TO BUILD
BETTER ATHLETES?

Get in Touch
Get in touch

LET'S BUILD
YOUR TEAM.

Fill out the form and I'll get back to you within 24 hours. Free 20-minute intro calls available for every program.

  • Emailnathanonlock@gmail.com
  • LocationWaterloo, Ontario — remote nationwide
  • ResponseWithin 24 hours