Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Final preparation for your upcoming season.

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.

Phase four consists of six weeks where we will do the final work preparing for the upcoming season. This phase will help you endure the tough physical load we meet in our sports during a long season on the court.
Four days a week. Two days with lower body and athletic drills, one day with full body, and one day with upper body and mobility.

Program Guide: https://www.sideout.no/s/Sideout-program-information.pdf

Features
4 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 6-week program
Sunday
Phase 4 Week 1 Day 1

A

Foam rolling

1 x 30

B

Dynamic prep 2

1 x 1

C

Bounding level 1

1 x 15

D

Bounding level 2

2 x 15

E

Cable deceleration level 2

2 x 6

F1

Trap bar counter movement jump

2 x 4

F2

Approach drop jump to box

2 x 2

G1

Rear foot elevated split squat

3 x 4

G2

Dumbbell one arm chest press

3 x 5

H1

Supported 1 leg RDL

3 x 5

H2

LM sl RDL

3 x 5

H3

Pull ups

3 x 5

I1

TRX supported Nordic quads

2 x 6

I2

One leg seated calf raise

2 x 10

Tuesday
Phase 4 Week 1 Day 2

A

Foam rolling

1 x 30

B

Dynamic prep 2

1 x 1

C1

Lateral skipping

2 x 15

C2

B-skipping

2 x 15

C3

45 bounding level 1

2 x 15

D1

RFESS overcoming ISO

2 x 5 @ 3

D2

Drop jump

2 x 3

E

Half kneeling lateral jump to sprint

3 x 1 @ 15

F

Change of direction level 3

2 x 5

G1

Copenhagen hip adduction

2 x 5 @ 5

G2

ISO to dynamic spanish squat

2 x 3

G3

Chinese plank 1-legged

2 x 20

Wednesday
Phase 4 Week 1 Day 3

A1

SA sidelying KB ups level 1

2 x 10

A2

Tabletop w/ leg lift

2 x 6

B1

Banded figure 4 on box + pull

2 x 8

B2

Half kneeling spine rotations

2 x 8

C1

Scapular push to pike

2 x 8

C2

Hip flexor ankle rock

2 x 8

D1

Overcoming ISO bench press

2 x 4 @ 3

D2

Hand release push

2 x 5

E1

DB Z press alternating

3 x 6

E2

Chin ups

3 x 6

E3

Chest supported row

3 x 6

F1

Cable overhead rotations

2 x 10

F2

T-raises

2 x 10

F3

90 degree carry

2 x 20

Thursday
Phase 4 Week 1 Day 4

A

Foam rolling

1 x 30

B

Dynamic prep 2

1 x 1

C1

RFESS overcoming ISO

3 x 3 @ 3

C2

2 to 1 Pogo jumps

3 x 15

D

KB rhythm split level 1

2 x 6

E1

Rear foot elevated split squat

2 x 2

E2

1 leg drop jump

2 x 2

E3

Bulgarian counter movement jump

2 x 2

E4

1 leg reactive box jump

2 x 2

F

Step down ISO

2 x 20

Sideout IV Phase 4: Pre-Season