Sideout VB Platform
VolleyballIncrease strength and power!
Phase two consists of four weeks where we work hard to build both power and explosiveness. This phase will make you move better, faster and more efficient as a volleyball player.
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
Features5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
A
Hip flexor ankle rock
2 x 8
B
Dynamic figure 4
2 x 6
C
One leg spanish squat
2 x 8
D
Elastic tall-2-short-2
2 x 5
E
High knee to skip
2 x 20
F
Pogo jumps
3 x 10
G
Bounding level 2
2 x 15
H
Penultimate jump level 2
2 x 5
I
Trapbar Jump
3 x 4 @ 80 %
J
Trapbar deadlift (knee-dominant)
3 x 4
K
Split stance RDL
2 x 4
L
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 5
D2
Hand release push
3 x 4
D3
Pull ups
3 x 4
E1
Standing alternate dumbbell row
2 x 5
E2
Standing one arm shoulder press
2 x 6
F1
Pallof press w/ side step
2 x 8
F2
Ab rollout
2 x 8
A
World's greatest stretch
1 x 5
B
Wall supported RDL swing
2 x 8
C
Dynamic spanish squat
2 x 10
D
ElasticTall-2-short-1
2 x 5
E
Lateral skipping
2 x 10
F
Skater jump variation 2
2 x 5
G
Crossover level 2
2 x 5
H
Banded lateral jump level 2
2 x 5
I
Banded crossover level 2
2 x 5
J
Hip thrust
3 x 5
K
Side lunge
3 x 5
L1
Copenhagen hip adduction
2 x 6
L2
Band supported nordic hamstring
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 one arm chest press
3 x 6
D2
Chin ups w/ bent knees
3 x 6
E1
Bird dog row
3 x 8
E2
Split stance KB bottoms up press
3 x 8
F1
Pallof press w/ rotation
2 x 8
F2
Banded dead bug
2 x 12
A
Side lunge to overhead twist
1 x 6
B
Runner's stance iso
2 x 30
C
Tall to runner's stance
2 x 5
D
Split stance pogo jumps
2 x 10
E
Change of direction level 2
2 x 5
F
Vertical Bounding
2 x 15
G
Weighted counter movement jump
3 x 4 @ 40 %
H
Rear foot elevated split squat
3 x 4
I
Supported 1 leg RDL
2 x 4
J
Split stance calf raise
2 x 10
