Sideout Performance Phase 4: Pre-Season: Training by Bjarne Nikolai Huus in TrainHeroic

Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Final preparation for your upcoming season.

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 TrainHeroic app to view and log training
Program Training
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Sample Week
Week 1 of 6-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

Back extension variations

2 x 5

E

Breakdance rotation

1 x 5

F

Elastic tall-2-short-2

2 x 10

G

Pogo jumps

2 x 20

H

Triple broad jump

2 x 1

I1

Weighted counter movement jump

3 x 4

I2

Pull ups

3 x 4

J1

Rear foot elevated split squat

3 x 3

J2

Bench press

3 x 4

K1

Supported 1 leg RDL

2 x 4

K2

Standing dumbbell row

2 x 6

Tuesday
Week 1 Day 2

A

Side lunge to overhead twist

1 x 6

B

One leg spanish squat

2 x 8

C

ElasticTall-2-short-1

2 x 5

D

Side pops

2 x 10

E

One leg pogo jump

2 x 15

F

Vertical Bounding

2 x 20

G1

Banded penultimate step level 4

2 x 2

G2

Penultimate jump level 3

2 x 2

H1

Rear foot elevated split squat

3 x 2

H2

1 leg drop jump

3 x 2

H3

Bulgarian counter movement jump

3 x 2 @ 30 %

H4

1 leg reactive box jump

3 x 2

I

One leg calf raise

2 x 8

Wednesday
Week 1 Day 3

A1

Balance variation 1 (level 1-4)

2 x 30

A2

Shin box rotation

2 x 8

B1

Breakdance rotation

2 x 8

B2

RDL wall opener

2 x 8

B3

Wall supported RDL swing

2 x 8

C1

Banded chest press

3 x 6

C2

Banded 1-arm row

3 x 6

D1

Chin ups w/ bent knees

3 x 5

D2

Standing shoulder press with dumbbells

3 x 5

E1

Pallof press w/ rotation

2 x 8

E2

Ab rollout

2 x 10

Thursday
Week 1 Day 4

A

World's greatest stretch

1 x 6

B

Split stance switch

2 x 5

C

A-skipping

2 x 20

D

One leg pogo jump 2

2 x 10

E

Change of direction level 3

2 x 5

F

Bounding level 4

2 x 20

G

Drop jump

3 x 3

H

Consecutive counter movement jump w/ weight

3 x 3

I

SI box squat level 4

3 x 2

J

Runner's stance iso

2 x 30

Sideout Performance Phase 4: Pre-Season