Sideout VB Platform
VolleyballIncrease 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
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
Shin box rotation 2
2 x 6
D
One leg spanish squat
2 x 8
E
Elastic tall-2-short-2
2 x 10
F
B-skipping
2 x 15
G
Pogo to split jumps
2 x 12
H
Weighted bounding level 1
3 x 15
I1
Trap bar deadlift (knee-dominant)
5 x 2
I2
Trap bar counter movement jump
5 x 2 @ 80 %
J
LM sl RDL
4 x 4
K
One leg wall sit
3 x 20
A1
Shin box rotation
2 x 8
A2
Tabletop
2 x 10
A3
Scapular push to pike
2 x 8
B1
Banded face pull
3 x 10
B2
DB Z press
3 x 8
C1
Dumbbell chest press
4 x 4
C2
MB laying chest throw CM
4 x 4
C3
Pull ups
4 x 4
D1
Pendley row
3 x 6
D2
Pallof press split pos
2 x 8
D3
TRX body saw
2 x 8
A
Foam rolling
B
Dynamic prep 1
1 x 1
C
Dynamic spanish squat
2 x 10
D
Lateral skipping
2 x 15
E
Crossover level 3
3 x 5
F1
LM sl hip thrust
4 x 5
F2
One leg broad jump
4 x 2
G1
Side lunge
4 x 5
G2
Banded lateral jump level 2
3 x 3
H1
Copenhagen hip adduction
2 x 6
H2
TRX leg curl
2 x 10
A1
Half kneeling row to ext rot + shoulder press
2 x 8
A2
Cable cross pull
2 x 10
B1
Overhead carry lunges
2 x 8
B2
Push up to pike
2 x 8
C1
Weighted push ups
3 x 8
C2
Chin ups w/ bent knees
3 x 6
D1
Bird dog row
3 x 8
D2
LM split pos one arm press
3 x 8
E1
Pallof press w/ overhead reach
2 x 8
E2
Cable plank row
2 x 8
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
Overhead weighted A skip
2 x 15
D
Pogo lateral to vertical
2 x 6
E
Vertical Bounding
2 x 15
F
Depth jump
2 x 3
G1
ISO pin squat
3 x 1 @ 5
G2
Weighted counter movement jump
3 x 5
H
Rear foot elevated split squat
3 x 3
I
RFESS ISO hold
2 x 30
