OUTLAST Training

OUTLAST Training Program for the 2025-2026 Club Volleyball Season

Our OUTLAST Training program is a comprehensive fitness and wellness initiative designed by CJVA's own Coach Andrea Camacho-Tenreiro. This program is tailored specifically for the high-impact sport of volleyball, emphasizing injury prevention and overall performance enhancement. Key features of the OUTLAST Training program include:

Every Other Week In-Person Training Sessions: Focused on injury prevention, strength building, and endurance enhancement.
At-Home Workouts: Essential exercises players can do at home to maintain fitness and prevent injuries.
Pre- and Post-Play Regimens: Designed to help players prepare for and recover from games and practices effectively.

The OUTLAST Training program will be mandatory for Girls' 14-17u National Teams (Black, Onyx, White, and Diamond) and includes CJVA resistance bands for optimal training. We look forward to embarking on this journey with all of you, ensuring our players perform at their highest potential!

Why are Volleyball injuries so common?

Volleyball is a high-impact sport. During a single rally, players are jumping, landing, pivoting, planting their feet, all of which put stress on the body. This can lead to very serious injuries, especially at load bearing joints, like the ankles and knees, as well as the lower back, and the rotator cuff. Some of the most common volleyball injuries include ACL tears, patellar tendinitis, and rotator cuff tendonitis. By training these areas and building up muscle strength, you can help to alleviate some of the health issues caused by the high stress put on the ankles, knees, back, and shoulders, and improve your athletic performance.

Who is leading OUTLAST Training?

OUTLAST Training has been developed, and will be led by our very own Coach Andrea Camacho-Tenreiro, alongside a dedicated team of exceptional trainers under her leadership. Coach Drea has been a superstar at CJVA, both as a player and as a coach for the past 7 years. As a player, Coach Drea led her Black teams to win National bids, while as a coach, she helped train her teams to become a huge force in our region. Coach Drea is a certified trainer who uses her extensive volleyball background, along with her fitness experience, to build a foundation of fitness training for CJVA's players, to prevent injury, and bring their performance to the next level!

"I'm excited to work with our athletes on the fitness side of their CJVA training. I've seen first-hand how devastating an injury can be to an athlete, and I hope to help reduce that risk and propel our players forward!"

- Coach Andrea Camacho-Tenreiro

How does OUTLAST Training work?

OUTLAST Training is mandatory for all players on our Girls' 14-17u National teams (Black, Onyx, White, and Diamond). The teams will be provided with one 30 minute, in-person fitness training session every other week that will be held before or after the teams' practices for the duration of the season, for convenience and to help build endurance. Teams will also be provided with at-home exercise routines to perform twice weekly in addition to the in-person session. Lastly, teams will be taught improved pre- and post-play routines to maximize performance and minimize injury every time they step on the court! The OUTLAST Program includes CJVA looped resistance bands that range in 5 levels of resistance and come in a CJVA band bag.

All Regional teams will be provided with crucial pre- and post-play regimens for injury prevention to be practiced with CJVA resistance bands. We hope that this program will grow in popularity so that we can offer the full OUTLAST experience to more players in years to come!