Sideout Performance BV Phase 2: Offseason: Training by Bjarne Nikolai Huus in TrainHeroic

Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Increase 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

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

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 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

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

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

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 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

Thursday
Week 1 Day 5

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

Sideout Performance BV Phase 2: Offseason