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 App 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

One leg spanish squat

2 x 12

D

A-skipping

2 x 15

E

Ladder/line shuffle to stick level 2

2 x 6

F1

Penultimate step level 3

2 x 4

F2

Approach jump to box

2 x 3

G

Trapbar deadlift (knee-dominant)

3 x 4

H

Romanian deadlift

3 x 5

I1

One leg wall bridge

2 x 15

I2

One leg seated calf raise

2 x 10

Monday
Phase 2 Week 1 Day 2

A1

Back extension variations

2 x 5

A2

Shin box rotation 2

2 x 8

B1

Breakdance rotation

2 x 8

B2

RDL wall opener

2 x 8

C

Diagonal Carry

2 x 20

D1

Bench press

3 x 5

D2

Pull ups

3 x 5

E1

Standing alternate dumbbell row

2 x 6

E2

KB bottoms up press

2 x 8

F1

Pallof press w/ rotation

2 x 8

F2

TRX body saw

2 x 10

G1

Cable cross pull

2 x 10

G2

Half kneeling row to ext rot + shoulder press

2 x 10

G3

Lateral arm raises alternate (from top)

2 x 8

Tuesday
Phase 2 Week 1 Day 3

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Runner's stance iso

2 x 20

D

MB 2x bounce to split

2 x 5

E

Bounding level 1

2 x 10

F

Lateral skipping

2 x 10

G

Banded lateral jump level 2

2 x 5

H

Crossover level 2

2 x 5

I1

Hip thrust

2 x 4

I2

MB side toss NCM

2 x 3

J

Lateral split squat

2 x 5

K1

Copenhagen hip adduction iso hold

2 x 30

K2

Nordic Hamstring

2 x 3

L

Overcoming SL ankle ISO

2 x 10 @ 80 %

Wednesday
Phase 2 Week 1 Day 4

A1

Balance variation 2 (level 1-3)

2 x 30

A2

Airplane wall rotation

2 x 8

B1

Dynamic figure 4

2 x 8

B2

Tabletop

2 x 8

C1

Push up to pike

2 x 8

C2

Dynamic glute

2 x 8

D1

Overcoming ISO bench press

2 x 1 @ 5

D2

MB laying chest throw NCM

2 x 4

E1

Dumbbell one arm chest press

3 x 6

E2

Chin ups

3 x 6

F1

Pendley row

2 x 8

F2

DB Z press

2 x 8

G1

Sideplank w/rotation

2 x 8

G2

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

One leg spanish squat

2 x 12

D

A-skipping

2 x 15

E

Ladder/line shuffle to stick level 2

2 x 6

F

Weighted box jumps

3 x 4 @ 20 %

G

Trapbar deadlift (knee-dominant)

3 x 4

H

Rear foot elevated split squat

3 x 5

I1

One leg wall bridge

2 x 15

I2

One leg seated calf raise

2 x 10

Sideout IV Phase 2: Off-Season