Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Important: 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 8, 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

Features
3 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 6-week program
Sunday
Phase 7 Week 1 Day 1

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C1

Tabletop w/ leg lift

2 x 10

C2

Scapular push to pike

2 x 8

C3

Half kneeling row to ext rot + shoulder press

2 x 8

D

Trap bar high pull

3 x 3

E1

Trapbar deadlift (knee-dominant)

4 x 3

E2

Dumbbell chest press

4 x 6

F1

Pull ups

3 x 5

F2

LM sl RDL

3 x 4

G1

Copenhagen hip adduction

2 x 5

G2

Split stance calf raise

2 x 8

H

RFESS ISO hold

2 x 20

Tuesday
Phase 7 Week 1 Day 3

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

KB rhythm split level 2

2 x 8

D

MB sidestep to reactive toss

2 x 4

E1

Rear foot elevated split squat

3 x 3

E2

RFESS reactive CMJ

3 x 2

F1

Pendley row

3 x 6

F2

Weighted push ups

3 x 6

G1

DB Z press alternating

3 x 6

G2

Half kneeling cable pull down

3 x 6

Thursday
Phase 7 Week 1 Day 5

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

One leg pogo jump 2

2 x 10

D

MB slam to lateral toss

3 x 2

E1

RFESS overcoming ISO

3 x 1 @ 5

E2

RFESS weighted jump

3 x 3

F1

TRX supported Nordic quads

3 x 8

F2

TRX pike

3 x 10

G1

Cable cross pull

3 x 10

G2

Sideplank cable row level 1

3 x 10

Sideout IV Phase 8: In season