Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Increase power and strength!

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 App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Phase 4 Week 1 Day 1

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

One leg spanish squat

2 x 8

Skip series

D

Perform 2 sets on each exercise. Make sure that you complete the reps on each side for the exercises that need it. Complete 2 sets before you go on to the next exercise. Tall to short: 10 reps, skipping: 15m, pogo jumps 12 reps.

E

Bounding level 4

3 x 15

F1

Trapbar deadlift (knee-dominant)

4 x 2

F2

Trap bar counter movement jump

4 x 3 @ 80 %

G

Romanian deadlift

4 x 2

H1

One leg calf raise

2 x 10

H2

One leg wall sit

2 x 20

Monday
 Phase 4 Week 1 Day 2

A1

Shin box rotation

2 x 8

A2

Breakdance rotation

2 x 8

A3

Push up to pike

2 x 8

B1

Banded face pull

3 x 10

B2

Split stance KB bottoms up press

3 x 8

C1

Dumbbell chest press

4 x 4

C2

Hand release push

4 x 4

C3

Pull ups

4 x 4

D1

Standing dumbbell row

3 x 5

D2

Pallof press w/ side step

2 x 8

D3

Ab rollout

2 x 8

Tuesday
Phase 4 Week 1 Day 3

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Dynamic spanish squat

2 x 10

Skip series

D

Perform 2 sets of each exercise. Lateral skipping: 10m+10m Pogo side jumps: 20 reps.

E

Crossover level 3

2 x 5

F1

Supported 1 leg RDL

4 x 5

F2

One leg broad jump

4 x 2

G1

Side lunge

3 x 4

G2

Skater jump variation 4

3 x 3

H1

Copenhagen hip adduction

2 x 6

H2

Nordic Hamstring

2 x 3

Wednesday
Phase 4 Week 1 Day 4

Mobility and stability serie

A

Perform 2 sets on each exercise Balance variation: 30sec + 30sec Heel clicks: 8+8 Back extension variations: 5 reps in all directions.

B1

Banded one arm rotator cuff

2 x 8

B2

Banded one arm shoulder press

2 x 8

B3

Push up to pike

2 x 8

C1

Weighted push ups

3 x 6

C2

Chin ups w/ bent knees

3 x 6

D1

Bird dog row

3 x 8

D2

Diagonal shoulder press

3 x 8

E1

Pallof press w/ overhead reach

2 x 8

E2

Banded dead bug

2 x 12

Thursday
Phase 4 Week 1 Day 5

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

Runner's stance iso

2 x 30

Movement series

D

Finish all sets on one exercise before moving to the next. Elastic tall to short: 2.sets at 8 (4+4) reps. High knee to skip: 2. sets at 15m One leg pogo jump: 3.sets of 10 reps: 1.set: 50% 2. and 3. set: 70%

E

Vertical Bounding

3 x 15

F

Depth jump

3 x 3

G1

ISO pin squat

4 x 1 @ 5

G2

Weighted counter movement jump

4 x 3

H

Rear foot elevated split squat

3 x 4

I

Hip thrust

3 x 5

J

One leg wall sit

2 x 30

Sideout BV Phase 4: Offseason