Sideout Performance Phase 1: Off-Season: Training by Bjarne Nikolai Huus in TrainHeroic

Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Build the foundation!

Increase your athletic ability for volleyball and beach volleyball with this off-season program. This is the first phase of a three month program.

Program Guide: https://www.sideout.no/s/Sideout-program-information.pdf

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Side lunge to overhead twist

1 x 6

B

Airplane RDL

1 x 8

C

Slanted Peterson squat

2 x 12

D

Tall-2-short-1

2 x 5

E

A-skipping

2 x 15

F

Pogo jumps

3 x 20

G

Bounding level 1

2 x 15

H

Penultimate step jump level 1

2 x 5

I

Penultimate step level 2

2 x 5

J

Weighted box jumps

3 x 4 @ 25 %

K

Rear foot elevated split squat

3 x 6

L

Romanian deadlift

3 x 6

M1

Body weight knee extension

2 x 8 @ 3

M2

One leg calf raise

2 x 10

Monday
Week 1 Day 2

A1

Balance variation 1 (level 1-4)

2 x 30

A2

Shin box rotation

2 x 8

B1

Heel clicks

2 x 8

B2

Breakdance rotation

2 x 8

C1

Wall supported RDL swing

3 x 8

C2

Glute Iso hold

2 x 15

D1

Bench press

3 x 6

D2

Pull ups

3 x 6

E1

Standing dumbbell row

3 x 8

E2

Standing shoulder press with dumbbells

3 x 8

F1

Pallof press (3sec hold)

2 x 8

F2

Ab rollout

2 x 8

Tuesday
Week 1 Day 3

A

World's greatest stretch

1 x 5

B

Dynamic spanish squat

2 x 10

C

Tall-2-short-2

2 x 10

D

Lateral skipping

2 x 10

E

Skater jump variation 1

3 x 5

F

Banded lateral jump level 1

2 x 5

G

Crossover level 1

2 x 5

H

Banded crossover level 1

2 x 5

I

Hip thrust

3 x 6

J

Lateral split squat

3 x 6

K1

Copenhagen hip adduction iso hold

2 x 20

K2

Band supported nordic hamstring eccentric

2 x 3

Wednesday
Week 1 Day 4

A1

Balance variation 2 (level 1-3)

2 x 30

A2

Hip flexor ankle rock

2 x 8

B1

Heel clicks

2 x 8

B2

RDL wall opener

2 x 8

C1

Wall supported RDL swing

2 x 8

C2

Glute Iso hold

2 x 15

D1

Dumbbell chest press

3 x 8

D2

Pull ups

3 x 6

E1

Standing alternate dumbbell row

3 x 6

E2

Standing one arm shoulder press

3 x 6

F1

Pallof press w/ overhead reach

2 x 8

F2

Dead bug

2 x 12

Thursday
Week 1 Day 5

A

Side lunge to overhead twist

1 x 6

B

Airplane RDL

1 x 8

C

Runner's stance iso

2 x 20

D

Tall to runner's stance

2 x 5

E

A-skipping

2 x 15

F

Pogo jumps

3 x 20

G

Bounding level 1

2 x 15

H

Change of direction level 1

2 x 5

I

Penultimate step jump level 1

2 x 5

J

Penultimate step level 2

2 x 5

K

Weighted rocker box jump

3 x 4 @ 25 %

L

SI box squat level 1

3 x 6

M

Split stance RDL

3 x 6

N1

Leaning tibialis raise

2 x 12

N2

Split stance calf raise

2 x 10

Sideout Performance Phase 1: Off-Season