Sideout BV Phase 5: Offseason: Training by Bjarne Nikolai Huus in TrainHeroic

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 TrainHeroic 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 5 Week 1 Day 1

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

Trapbar 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

Monday
 Phase 5 Week 1 Day 2

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

Tuesday
Phase 5 Week 1 Day 3

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

Wednesday
Phase 5 Week 1 Day 4

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

Thursday
Phase 5 Week 1 Day 5

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

Sideout BV Phase 5: Offseason