Sideout IV Phase 2: Off-Season: Training by Bjarne Nikolai Huus in TrainHeroic

Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Increase strength and power!

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 and beach volleyball with this off-season program. This is the second 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 2 Week 1 Day 1

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Slanted Peterson squat

2 x 10

D

ElasticTall-2-short-1

2 x 5

E

High knee to skip

2 x 20

F

2 to 1 Pogo jumps

2 x 20

G

Bounding level 2

2 x 20

H

Penultimate jump level 2

2 x 5

I

Penultimate step level 3

2 x 5

J

Weighted counter movement jump

3 x 4 @ 30 %

K

Rear foot elevated split squat

3 x 4

L

Romanian deadlift

3 x 5

M

One leg calf raise

2 x 10

Monday
Phase 2 Week 1 Day 2

A1

Balance variation 1 (level 1-4)

2 x 30

A2

Shin box rotation

3 x 8

B1

Breakdance rotation

2 x 8

B2

Back extension variations

2 x 5

B3

Wall supported RDL swing

2 x 8

C1

Bench press

3 x 5

C2

Hand release push

3 x 5

D

Pull ups

3 x 5

E1

Standing dumbbell row

3 x 6

E2

Standing shoulder press with dumbbells

3 x 6

F1

Pallof press w/ rotation

2 x 8

F2

Ab rollout

2 x 10

Tuesday
Phase 2 Week 1 Day 3

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

One leg spanish squat

2 x 8

D

Elastic tall-2-short-2

2 x 10

E

Lateral skipping

2 x 15

F

Skater jump variation 2

3 x 5

G

Banded lateral jump level 2

2 x 4

H

Crossover level 2

2 x 4

I

Banded crossover level 2

2 x 4

J1

Hip thrust

3 x 5

J2

Banded broad jump

3 x 3

K

Lateral split squat

3 x 5

L1

Copenhagen hip adduction

2 x 8

L2

Band supported nordic hamstring

2 x 4

Wednesday
Phase 2 Week 1 Day 4

A1

Balance variation 2 (level 1-3)

2 x 30

A2

Hip flexor ankle rock

2 x 8

B1

Dynamic figure 4

2 x 8

B2

RDL wall opener

2 x 8

C1

Wall supported RDL swing

2 x 8

C2

Dynamic glute

2 x 8

D1

Dumbbell one arm chest press

3 x 8

D2

Chin ups

3 x 6

E1

Bird dog row

3 x 8

E2

KB bottoms up press

3 x 8

F1

Pallof press w/ side step

2 x 8

F2

Banded dead bug

2 x 12

Thursday
Phase 2 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

Alternating split stance

2 x 5

E

A-skipping

2 x 20

F

Split stance pogo jumps

2 x 10

G

Bounding level 2

2 x 15

H

Change of direction level 2

2 x 5

I

Penultimate jump level 2

2 x 5

J

Penultimate step level 3

2 x 5

K

Weighted rocker box jump

3 x 4 @ 40 %

L

SI box squat level 2

3 x 6

M

Split stance RDL

3 x 5

N

One leg seated calf raise

2 x 10

Sideout IV Phase 2: Off-Season