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 6, 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
Features3 sessions per week
Must use TrainHeroic 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
Banded dead bug
2 x 12
E
A-skipping
2 x 15
F1
Banded face pull
2 x 10
F2
Banded high row
2 x 10
F3
Push up to pike
2 x 8
G1
Trapbar deadlift (knee-dominant)
3 x 4
G2
Bench press
3 x 5
H1
Pull ups
3 x 5
H2
Nordic Hamstring
3 x 2
I1
Copenhagen hip adduction
2 x 5
I2
Split stance calf raise
2 x 8
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
One leg spanish squat
2 x 8
D
Push up to pike
2 x 8
E
In place rhythm skips
2 x 30
F
ElasticTall-2-short-1
2 x 5
G
Bounding level 1
2 x 15
H
One leg pogo jump
2 x 10
I1
Explosive step up level 1
3 x 3
I2
1 leg drop jump
3 x 2
I3
1 leg reactive box jump
3 x 2
J1
Standing dumbbell row
3 x 6
J2
KB bottoms up press
3 x 6
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
A-skipping
2 x 20
D
Bounding level 2
2 x 15
E
One leg pogo jump 2
2 x 10
F
Drop jump
3 x 2
G1
ISO pin squat
3 x 1 @ 5
G2
Weighted box jumps
3 x 2
