Sideout VB Platform
VolleyballImportant: Our programs are cohesive. So, for the best possible result, we would advise everyone to start on phase 1. Athletes that are in season, AND have a good foundation of training, CAN start directly on phase 4. IF you start directly on phase 4, make sure that you start with a moderate load, and slowly increase from there. This is because the program is designed with the idea that the athlete has been through the previous phases.
Phase 5, designed for athletes in season, focuses on maintaining strength from the previous phases, and preparing to be explosive on game day. Let’s put in the work to stay healthy and explosive through a whole season!
This phase consists of six weeks, with three sessions each week. Two days with full body, and one day with lower body.
Program Guide: https://www.sideout.no/s/Sideout-program-information.pdf
3 sessions per week
Must use App app to view and log training
Program Training
A
Foam rolling
1 x 30
B
Dynamic prep 2
1 x 1
C
Plated overhead deep squat
2 x 10
D1
Trap bar deadlift (knee-dominant)
4 x 3
D2
Dumbbell chest press
4 x 8
E1
LM sl hip thrust
3 x 5
E2
1-arm box row
3 x 8
F
Step down ISO
2 x 20
G1
Half kneeling row to ext rot + shoulder press
2 x 8
G2
Standing seatbelt on/off
2 x 8
G3
Standing snow angels
2 x 8
H1
Banded deadbug w: overhead plate
3 x 10
H2
Ab rollout
3 x 10
A
Foam rolling
1 x 30
B
Dynamic prep 2
1 x 1
C
Bounding level 1
3 x 20
D
Overhead weighted A skip
2 x 15
E
Weighted 45 bounding
2 x 5
F1
Trap bar high pull
4 x 4
F2
Banded CMJ
4 x 2
F3
Pull ups
4 x 6
G1
Russian swing
3 x 8
G2
One leg broad jump
3 x 2
H1
TRX push up
2 x 8
H2
TRX T´s
2 x 8
I1
TRX bicep curl
2 x 10
I2
TRX pullover
2 x 10
A
Foam rolling
1 x 30
B
Dynamic prep 2
1 x 1
C1
RFESS overcoming ISO
3 x 3 @ 2
C2
Elastic drop jump
3 x 3
D
KB rhythm split level 2
2 x 6
E1
Trap bar deadlift (knee-dominant)
3 x 2
E2
Rocker box jump
3 x 2
F1
MB Overcoming shoulder ISO
2 x 3 @ 3
F2
MB overhead throw CM
2 x 2
G1
One leg RDL eccentric
3 x 3
G2
Calf raise walks
3 x 20
