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

Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Increase strength and power!

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

Side lunge to overhead twist

1 x 6

B

Airplane RDL

1 x 6

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

World's greatest stretch

1 x 5

B

One leg spanish squat

2 x 8

C

Elastic tall-2-short-2

2 x 10

D

Lateral skipping

2 x 15

E

Skater jump variation 2

3 x 5

F

Banded lateral jump level 2

2 x 4

G

Crossover level 2

2 x 4

H

Banded crossover level 2

2 x 4

I1

Hip thrust

3 x 5

I2

Banded broad jump

3 x 3

J

Lateral split squat

3 x 5

K1

Copenhagen hip adduction

2 x 8

K2

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

Side lunge to overhead twist

1 x 6

B

Airplane RDL

1 x 8

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 Performance Phase 2: Off-Season