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

Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Get Explosive!

Increase your athletic ability for volleyball and beach volleyball with this off-season program. This is the third 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
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

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
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 5

D

Side pops

2 x 15

E

Skater jump variation 3

3 x 5

F

Banded lateral jump level 3 one legged

2 x 3

G

Crossover level 3

2 x 6

H

Banded continuous crossover

2 x 6

I1

Hip thrust

3 x 3

I2

Banded broad jump

3 x 3

I3

Broad jump

3 x 3

J

Copenhagen hip adduction

2 x 8

K

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
Week 1 Day 5

A

Side lunge to overhead twist

1 x 6

B

Airplane RDL

1 x 8

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 Performance Phase 3: Off-Season