Sideout VB Platform

Volleyball
Coach
Bjarne Nikolai Huus

Perform in season!

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 6. IF you start directly on phase 6, 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 seven consists of six weeks where we will do the work for you to perform in season. This phase will help you endure the tough physical load we meet in our sports during a long season on the court.
Three sessions each week. Two days with full body, and one day with lower body, and additional work if you don't have games in the weekend.

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

C

ISO to dynamic spanish squat

2 x 2

D1

Banded face pull

2 x 10

D2

Banded high row

2 x 10

D3

Push up to pike

2 x 8

E1

Banded dead bug

2 x 10

E2

Cable short side plank to push

2 x 8

F1

Trap bar high pull

3 x 3

F2

Pull ups

3 x 4

G1

Trapbar deadlift (knee-dominant)

3 x 3

G2

Bench press

3 x 4

H

Supported 1 leg RDL

3 x 4

I

Ab rollout

3 x 10

Tuesday
Phase 7 Week 1 Day 3

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

One leg spanish squat

2 x 12

D

High knee to skip

3 x 15

E

Shuffle to sprint

3 x 2 @ 10

F1

RFESS overcoming ISO

3 x 2

F2

Weighted box jumps

3 x 2

F3

Banded squat jumps

3 x 4

G1

TRX row

2 x 6

G2

DB Z press

2 x 6

G3

Chinese plank

2 x 10

Thursday
Phase 7 Week 1 Day 5

A

Foam rolling

1 x 30

B

Dynamic prep 1

1 x 1

C

FFESS

2 x 6

D

Lateral skipping

2 x 20

E

KB rhythm split level 2

3 x 6

F

Banded pin squat NCM

3 x 3

G1

Trapbar deadlift (knee-dominant)

4 x 4

G2

Pull ups

4 x 3

H1

Half kneeling row to ext rot + shoulder press

3 x 8

H2

Cable cross pull

3 x 10

I

TRX body saw

3 x 12

Sideout BV Phase 7: In season