Sideout VB Platform
VolleyballGet Explosive!
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.
Program Guide: https://www.sideout.no/s/Sideout-program-information.pdf
5 sessions per week
Must use App app to view and log training
Program Training
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
FFESS
2 x 5
D
Bounding level 1
2 x 15
E
Cable deceleration level 1
2 x 6
F
Penultimate step level 2
2 x 5
G1
Trapbar iso jump
2 x 4
G2
Approach drop jump to box
2 x 2
H
Rear foot elevated split squat
3 x 4
I1
Supported 1 leg RDL
3 x 5
I2
LM sl RDL
3 x 5
J1
TRX leg curl
2 x 8
J2
Calf raise walks
2 x 30
A1
Breakdance rotation
2 x 8
A2
Shin box rotation 3
2 x 8
B1
Overhead carry
2 x 20
B2
Half kneeling spine rotations
2 x 8
C1
Banded face pull
2 x 10
C2
Banded 1-arm row
2 x 10
D1
Bench press
3 x 4
D2
Hand release push
3 x 3
E
Pull ups
3 x 5
F1
Pendley row
2 x 6
F2
LM split pos one arm press
2 x 6
G1
Star hold
2 x 30
G2
Banded dead bug w/ overhead weight
2 x 10
H1
Lateral arm raises alternate (from top)
2 x 8
H2
Half kneeling row to ext rot + shoulder press
2 x 10
H3
Cable cross pull
2 x 10
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
BB hip drills
1 x 10
D
High knee to skip
2 x 15
E
Bounding level 2
2 x 10
F
Lateral skipping
2 x 10
G
Elastic drop jump
3 x 3
H
Sprint w/ lateral start
4 x 1 @ 10
I1
Change of direction level 2
2 x 6
I2
MB half kneeling change of direction toss
2 x 3
J1
Hip thrust
2 x 4
J2
Banded russian swing
2 x 8
K
LM explosive lateral lunge
2 x 5
L1
Copenhagen hip adduction
2 x 5 @ 5
L2
ISO to dynamic spanish squat
2 x 3
L3
Chinese plank
2 x 20
A1
Balance variation 2 (level 1-3)
2 x 30
A2
Tabletop w/ leg lift
2 x 5
B1
Dynamic figure 4
2 x 8
B2
RDL wall opener
2 x 8
C1
Dynamic glute
2 x 8
C2
Push up to pike
2 x 8
D1
MB Overcoming ISO press
3 x 5
D2
MB split pos chest toss NCM
3 x 4
E1
Pin shoulder press
2 x 6
E2
Chin ups w/ bent knees
2 x 6
F1
Pallof press w/ side step
2 x 8
F2
TRX pike
2 x 12
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
FFESS
2 x 5
D
Bounding level 1
2 x 15
E
Cable deceleration level 1
2 x 6
F
Penultimate step level 2
2 x 5
G1
Trapbar iso jump
2 x 4
G2
Approach drop jump to box
2 x 2
H
Rear foot elevated split squat
3 x 4
I1
Supported 1 leg RDL
3 x 5
I2
LM sl RDL
3 x 5
J1
TRX leg curl
2 x 8
J2
Calf raise walks
2 x 30
