Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Build the foundation!

Important: Our programs are cohesive. So, for the best possible result, we would advise everyone to start on phase 1. Athletes that are in season, AND have a good foundation of training, CAN start directly on phase 4. IF you start directly on phase 4, make sure that you start with a moderate load, and slowly increase from there. This is because the program is designed with the idea that the athlete has been through the previous phases.

Increase your athletic ability for 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 App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Phase 1 Week 1 Day 1

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Slanted Peterson squat

2 x 12

D

Ladder/line shuffle to stick level 1

4 x 6

E

A-march

2 x 15

F

ISO jump 3 second hold

3 x 4

G

Trapbar deadlift (knee-dominant)

3 x 6

H

Romanian deadlift

3 x 6

I

Step down ISO

2 x 15

J1

Extensive pogo jumps

2 x 20

J2

One leg calf raise

2 x 10

Monday
Phase 1 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

2 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
Phase 1 Week 1 Day 3

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

ISO to dynamic spanish squat

2 x 2

D

Tall-2-short-2

2 x 10

E

Lateral march

2 x 10

F

Skater jump variation 1

3 x 5

G

Crossover level 1

2 x 5

H

FFESS

3 x 6

I

Lateral split squat

3 x 6

J1

Copenhagen hip adduction iso hold

2 x 20

J2

Band supported nordic hamstring eccentric

2 x 3

J3

TRX supported Nordic quads

2 x 7

Wednesday
Phase 1 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

Bench press

3 x 8

D2

Pull ups

3 x 6

E1

Standing alternate dumbbell row

3 x 6

E2

Standing shoulder press with dumbbells

3 x 6

F1

Pallof press w/ overhead reach

2 x 8

F2

Dead bug

2 x 12

Thursday
Phase 1 Week 1 Day 5

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Slanted Peterson squat

2 x 12

D

Ladder/line shuffle to stick level 1

4 x 6

E

A-march

2 x 15

F

ISO jump 3 second hold

3 x 4

G

Trapbar deadlift (knee-dominant)

3 x 6

H

Romanian deadlift

3 x 6

I

Step down ISO

2 x 15

J1

Extensive pogo jumps

2 x 20

J2

One leg calf raise

2 x 10

Sideout IV Phase 1: Off-Season