Sideout Performance BV Phase 1: Offseason: Training by Bjarne Nikolai Huus in TrainHeroic

Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Phase one consists of four weeks where we build our athletic foundation preparing for a long season. This phase facilitates the two upcoming phases, by building the potential we need to become more explosive and move better in the sand. Compared with volleyball, beach volleyball requires less elastic strength and more power due to longer ground contact in the sand. This phase, and the upcoming phases, will help you develop the physical abilities you will need to succeed.

Five days a week. Three days with lower body and athletic drills, and two days with upper body and mobility.

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

Hip flexor ankle rock

2 x 8

B

Airplane RDL

2 x 8

C

Slanted Peterson squat

2 x 12

D

Tall-2-short-2

2 x 10

E

A-skipping

2 x 15

F

Pogo jumps

3 x 20

G

Bounding level 1

2 x 15

H

Penultimate step jump level 1

2 x 5

I

Trapbar iso jump

3 x 4 @ 50 %

J

Trapbar deadlift (knee-dominant)

3 x 6

K

Romanian deadlift

2 x 6

L1

Body weight knee extension

2 x 8

L2

One leg calf raise

2 x 10

Monday
Week 1 Day 2

A

Balance variation 1 (level 1-4)

2 x 30

B1

Shin box rotation

2 x 8

B2

Breakdance rotation

2 x 8

C1

Banded face pull

2 x 10

C2

Banded high row

2 x 10

C3

Push up to pike

2 x 8

D1

Bench press

3 x 6

D2

Pull ups

3 x 6

E1

Standing dumbbell row

3 x 8

E2

Standing shoulder press with dumbbells

3 x 8

F1

Pallof press w/ overhead reach

2 x 8

F2

Ab rollout

2 x 8

Tuesday
Week 1 Day 3

A

World's greatest stretch

1 x 5

B

Wall supported RDL swing

2 x 8

C

Dynamic spanish squat

2 x 10

D

Tall-2-short-1

2 x 5

E

Lateral skipping

2 x 10

F

Skater jump variation 1

3 x 5

G

Crossover level 1

2 x 5

H

Banded lateral jump level 1

2 x 5

I

Banded crossover level 1

2 x 5

J

Hip thrust

3 x 6

K

Lateral split squat

3 x 6

L1

Copenhagen hip adduction iso hold

2 x 20

L2

Band supported nordic hamstring eccentric

2 x 3

Wednesday
Week 1 Day 4

A

Balance variation 2 (level 1-3)

2 x 30

B1

Heel clicks

2 x 8

B2

RDL wall opener

2 x 8

C1

Banded one arm rotator cuff

2 x 8

C2

Banded one arm shoulder press

2 x 8

C3

Push up to pike

2 x 8

D1

Dumbbell chest press

3 x 8

D2

Chin ups

3 x 6

E1

Bird dog row

3 x 8

E2

KB bottoms up press

3 x 8

F1

Pallof press w/ rotation

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

Runner's stance iso

2 x 20

C

Tall to runner's stance

2 x 5

D

In place rhythm skips

2 x 20

E

2 to 1 Pogo jumps

3 x 20

F

Change of direction level 1

2 x 5

G

Vertical Bounding

2 x 15

H

Penultimate step jump level 1

2 x 5

I

Weighted counter movement jump

3 x 5 @ 30 %

J

Rear foot elevated split squat

3 x 5

K

Supported 1 leg RDL

2 x 5

L

Split stance calf raise

2 x 10

Sideout Performance BV Phase 1: Offseason