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 7, 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 App app to view and log training
Program Training
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C1
Tabletop
2 x 10
C2
Scapular push to pike
2 x 8
C3
Half kneeling row to ext rot + shoulder press
2 x 8
D1
Trap bar deadlift (knee-dominant)
4 x 4
D2
Dumbbell chest press
4 x 6
E1
Pull ups
3 x 5
E2
LM sl hip thrust
3 x 3
F1
Copenhagen hip adduction
2 x 5
F2
Split stance calf raise
2 x 8
G
RFESS ISO hold
2 x 20
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
KB lateral rhythm level 2
2 x 8
D
Pogo square jumps
2 x 4
E1
Rear foot elevated split squat
3 x 3
E2
RFESS oscillating
3 x 8
E3
RFESS reactive CMJ
3 x 2
F1
Chinese plank 1-legged
2 x 15
F2
Pallof press eccentric overload
2 x 6
G1
TRX row
2 x 8
G2
DB Z press alternating
2 x 6
A
Foam rolling
1 x 30
B
Dynamic prep 2
1 x 1
C
2 to 1 Pogo jumps
2 x 20
D
Drop jump to box
3 x 2
E
Weighted box jumps
3 x 2
F
RFESS overcoming ISO
3 x 1 @ 3
G1
TRX supported Nordic quads
3 x 8
G2
TRX body saw
3 x 10
G3
TRX facepull
3 x 10
