Sideout BV Phase 3: Offseason: Training by Bjarne Nikolai Huus in TrainHeroic

Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Get Explosive!

Increase your athletic ability for beach volleyball with this off-season program.

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

One leg spanish squat

2 x 8

C

Elastic tall-2-short-2

2 x 10

D

Pogo turn jumps

2 x 10

E

Bounding level 3

2 x 15

F

Trap bar counter movement jump

4 x 4 @ 60 %

G

Trapbar deadlift (knee-dominant)

4 x 4

H

Hip thrust

3 x 6

I

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

Dumbbell chest press

4 x 5

D2

Hand release push

4 x 4

D3

Pull ups

4 x 4

E1

Standing alternate dumbbell row

3 x 5

E2

Standing one arm shoulder press

3 x 5

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

Lateral skipping

2 x 10

E

Skater jump variation 3

2 x 5

F

Crossover level 3

2 x 5

G

Banded lateral jump level 3 one legged

2 x 5

H

Supported 1 leg RDL

4 x 5

I

Side lunge

3 x 5

J1

Copenhagen hip adduction

2 x 6

J2

Nordic Hamstring

2 x 3

Wednesday
Week 1 Day 4

A

Balance variation 2 (level 1-3)

2 x 30

B

Heel clicks

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 5

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

Pogo jumps

3 x 10

D

Vertical Bounding

2 x 15

E

Depth jump

4 x 3

F

Weighted counter movement jump

4 x 3

G

Rear foot elevated split squat

3 x 4

Sideout BV Phase 3: Offseason