Sideout VB Platform
VolleyballPhase 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
5 sessions per week
Must use App app to view and log training
Program Training
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
Slanted Peterson squat
2 x 12
D
Tall-2-short-2
2 x 10
E
Pogo to split jumps
3 x 20
F
Bounding level 1
2 x 15
G
Penultimate step jump level 1
2 x 5
H
Trapbar iso jump
3 x 4 @ 50 %
I
Trap bar deadlift (knee-dominant)
3 x 6
J
Romanian deadlift
2 x 6
K1
TRX supported Nordic quads
2 x 8
K2
One leg calf raise
2 x 10
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
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
Dynamic spanish squat
D
Tall-2-short-1
2 x 5
E
Lateral skipping
2 x 10
F
Skater jump variation 1
3 x 5
G
Banded crossover level 1
2 x 5
H
Hip thrust
3 x 6
I1
Copenhagen hip adduction iso hold
2 x 20
I2
Band supported nordic hamstring eccentric
2 x 3
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
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
Runner's stance iso
2 x 20
D
2 to 1 Pogo jumps
3 x 20
E
Vertical Bounding
2 x 15
F
Penultimate step jump level 1
2 x 5
G
Weighted counter movement jump
3 x 5 @ 30 %
H
Rear foot elevated split squat
3 x 5
I
Supported 1 leg RDL
2 x 5
J
Split stance calf raise
2 x 10
