Sideout VB Platform
VolleyballDevelop your athletic abilities!
Important: Our programs are cohesive. So, for the best possible result, we would advise everyone to start on phase 1. This is because the program is designed with the idea that the athlete has been through the previous phases.
This program is designed for athletes of ALL ages that has a young training age, or little experience with performance training. We will focus on developing our physical abilities throughout the whole program.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic prep 1
1 x 1
B
MB 2x bounce to split
2 x 5
C
High knee to skip
2 x 15
D
Bounding level 2
2 x 15
E1
Penultimate step level 3
2 x 4
E2
Last step jump
2 x 3
F1
Goblet squat
3 x 5
F2
Chin ups
3 x 6
G1
Trap bar deadlift (hip dominant)
3 x 6
G2
Dumbbell one arm chest press
3 x 6
H1
Copenhagen hip adduction
2 x 4 @ 5
H2
Plank w: kb pull through
2 x 6 @ 6.61 kg
A
Dynamic prep 1
1 x 1
B1
Lateral skipping
2 x 15
B2
Crossover skipping
2 x 15
C
Ladder/line shuffle to stick level 3
3 x 10
D
Hurdle jump level 2 (small hurdles)
2 x 6
E1
Cable deceleration level 1
2 x 5
E2
One leg hurdle jump level 1 (small hurdles)
2 x 5
F1
Rear foot elevated split squat
3 x 5
F2
Standing alternate dumbbell row
3 x 6
G1
LM explosive lateral lunge
2 x 5
G2
DB Z press
2 x 6
H1
TRX leg curl
2 x 3
H2
Pallof press w/ side step
2 x 8
H3
One leg calf raise
2 x 8
I
Pogo square jumps
2 x 15
J
RFESS ISO hold
2 x 30
A
Dynamic prep 1
1 x 1
B
MB 2x bounce to split
2 x 5
C
High knee to skip
2 x 15
D
Bounding level 2
2 x 15
E1
Penultimate step level 3
2 x 4
E2
Last step jump
2 x 3
F1
Goblet squat
3 x 5
F2
Chin ups
3 x 6
G1
1-leg RDL
3 x 6
G2
Dumbbell one arm chest press
3 x 6
H1
Sideplank w/leg lift level 1-2
2 x 4 @ 5
H2
Plank w: kb pull through
2 x 6
