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

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 TrainHeroic app to view and log training
Program Training
sample week banner image
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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

Tall-2-short-1

2 x 5

E

A-skipping

2 x 15

F

Approach jump to box

2 x 5

G

Weighted box jumps

3 x 4 @ 25 %

H

Step down ISO

3 x 10

I

Romanian deadlift

3 x 6

J

TRX supported Nordic quads

2 x 8

K1

Pogo jumps

2 x 20

K2

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

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
Phase 1 Week 1 Day 3

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Dynamic spanish squat

2 x 10

D

Tall-2-short-2

2 x 10

E

Lateral skipping

2 x 10

F

Skater jump variation 1

3 x 5

G

Banded lateral jump level 1

2 x 5

H

Crossover level 1

2 x 5

I

Banded crossover level 1

2 x 5

J

Hip thrust

3 x 6

K

Lateral split squat

3 x 6

L1

Copenhagen hip adduction iso hold

2 x 20

L2

Band supported nordic hamstring eccentric

2 x 3

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

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
Phase 1 Week 1 Day 5

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Runner's stance iso

2 x 20

D

Tall to runner's stance

2 x 5

E

A-skipping

2 x 15

F

Bounding level 1

2 x 15

G

Change of direction level 1

2 x 5

H

Weighted rocker box jump

3 x 4 @ 25 %

I

SI box squat level 1

3 x 6

J

Split stance RDL

3 x 6

K

Leaning tibialis raise

2 x 12

L1

Pogo jumps

2 x 20

L2

Split stance calf raise

2 x 10

Sideout IV Phase 1: Off-Season