Sideout VB Platform
VolleyballGet explosive!
Increase your athletic ability for beach volleyball with this off-season program.
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 8
D
Elastic tall-2-short-2
2 x 10
E
Pogo turn jumps
2 x 10
F
Bounding level 3
2 x 15
G
Trap bar counter movement jump
4 x 4 @ 60 %
H
Trap bar deadlift (knee-dominant)
4 x 4
I
Hip thrust
3 x 6
J
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
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
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
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
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
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
Runner's stance iso
2 x 30
D
Pogo jumps
3 x 10
E
Vertical Bounding
2 x 15
F
Depth jump
4 x 3
G
Weighted counter movement jump
4 x 3
H
Rear foot elevated split squat
3 x 4
