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 App app to view and log training
Program Training
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
One leg spanish squat
2 x 10
D
Elastic tall-2-short-2
2 x 5
E
High knee to skip
2 x 20
F
Bounding level 2
2 x 15
G1
Trapbar Jump
3 x 4 @ 70 %
G2
Rocker box jump
3 x 4
H
Trap bar deadlift (knee-dominant)
3 x 4
I
Nordic Hamstring
2 x 4
J1
One leg calf raise
2 x 10
J2
Pogo jumps
2 x 30
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
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
Dynamic spanish squat
2 x 8
D
Lateral skipping
2 x 10
E
Crossover level 2
2 x 5
F
Banded lateral jump level 1
2 x 5
G
Hip thrust
3 x 5
H
Side lunge
3 x 4
I
Copenhagen hip adduction
2 x 6
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
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
Runner's stance iso
2 x 30
D
Tall to runner's stance
2 x 5
E
2 to 1 Pogo jumps
2 x 10
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
Nordic Hamstring
2 x 4
J
Split stance calf raise
2 x 10
