Ever wonder how Mark Burik and Brandon Joyner transform into straight-up beach volleyball demigods? Well, their secret sauce is a gnarly 60-minute pre-season workout that's like a Marvel superhero training montage. We're talking strength, conditioning, and exercises that will make your skills pop like fireworks on the Fourth of July.
Burik Isn't Playing
Burik is putting in work with the 60-Day Strength and Conditioning Program from Better at Beach. It's not just about lifting weights; it's about becoming a force of nature. His routine kicks off with Dynamic Range of Motion, and if you're not doing 10 reps on each side, are you even trying?
Then it's shoulder health time, featuring Static Endurance. One-minute holds with a 30-second rest — because who needs shoulders that aren't ready to carry the weight of victory?
Joyner's Explosive Secrets
Meanwhile, Brandon Joyner is all about that hip and glute health life. One set of 15 reps per exercise, and you can practically hear his opponents quaking in their sand-filled boots.
But wait, there's more. Anti-rotation and stability exercises are key to owning the beach, alternating sides every rep. It's like a dance, but with more sweat and less chance of embarrassing TikTok fails.
Core and Upper Body Like a Tank
Their core endurance routine is brutal in the best way. One set of 15 reps or 60 seconds per exercise. Your abs will hate you, but your game will love you.
And don't even get me started on upper body strength. Three sets of 10, and they're practically putting their opponents on a poster with those spikes.
Lower Body? Bring It On
Lower body explosiveness is where things get spicy. Olympic and power lifting are on the menu if you're trained, but if not, stick to the basics until you're ready to go beast mode. The Complete Beach Volleyball Training Blueprint has it all and then some.
Mark my words, Burik and Joyner are taking the beach by storm this season. Roll tide or get rolled over.
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Source: AVP
