Sideout IV Phase 3: Off-Season: Training by Bjarne Nikolai Huus in TrainHeroic

Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Get 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

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Phase 3 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

One leg pogo jump

2 x 15

G

Vertical Bounding

2 x 20

H

Penultimate jump level 3

2 x 2

I

Banded penultimate step level 4

2 x 5

J1

Rear foot elevated split squat

3 x 3

J2

1 leg drop jump

3 x 3

J3

Bulgarian counter movement jump

3 x 3 @ 30 %

J4

1 leg reactive box jump

3 x 3

K

Supported 1 leg RDL

2 x 6

L

One leg calf raise

2 x 10

Monday
Week 1 Day 2

A1

Balance variation 1 (level 1-4)

2 x 30

A2

Shin box rotation

2 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 3

C2

Hand release push

3 x 3

D

Pull ups

3 x 5

E1

Standing dumbbell row

2 x 5

E2

Standing shoulder press with dumbbells

2 x 5

F1

Pallof press w/ rotation

2 x 8

F2

Ab rollout

2 x 10

Tuesday
Phase 3 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 5

E

Side pops

2 x 15

F

Skater jump variation 3

3 x 5

G

Banded lateral jump level 3 one legged

2 x 3

H

Crossover level 3

2 x 6

I

Banded continuous crossover

2 x 6

J1

Hip thrust

3 x 3

J2

Banded broad jump

3 x 3

J3

Broad jump

3 x 3

K

Copenhagen hip adduction

2 x 8

L

Band supported nordic hamstring eccentric

2 x 3

Wednesday
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

Banded chest press

3 x 6

D2

Chin ups w/ bent knees

3 x 5

E1

Banded 1-arm row

3 x 6

E2

Diagonal shoulder press

3 x 6

F1

Pallof press w/ side step

2 x 8

F2

Banded dead bug

2 x 12

Thursday
Phase 3 Week 1 Day 5

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Split stance switch

3 x 5

D

A-skipping

2 x 20

E

One leg pogo jump 2

2 x 10

F

Bounding level 4

2 x 20

G

Change of direction level 3

2 x 5

H

Penultimate jump level 3

2 x 2

I

Banded penultimate step level 4

2 x 5

J

Drop jump

3 x 3

K

Consecutive counter movement jump w/ weight

3 x 3 @ 30 %

L

SI box squat level 3

3 x 5

M

Split stance RDL

3 x 4

N

Runner's stance iso

2 x 30

O

One leg seated calf raise

2 x 10

Sideout IV Phase 3: Off-Season