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
Alternating split stance
2 x 5
C
3 x switch skip
2 x 15
D
Vertical Bounding
2 x 15
E1
Banded penultimate step level 4
2 x 4
E2
Penultimate jump level 3
2 x 2
F1
Trap bar deadlift (knee-dominant)
3 x 5
F2
Half kneeling cable pull down
3 x 6
G1
1-leg RDL
3 x 6
G2
Dumbbell one arm chest press
3 x 6
H1
Split stance calf raise
2 x 10
H2
Plank w/ wall reach
2 x 6
A
Dynamic prep 1
1 x 1
B1
Lateral skipping
2 x 15
B2
Crossover skipping
2 x 15
C
Hurdle jumps horizontal to lateral (small hurdles)
2 x 2
D
One leg lateral/medial hurdle jump level 1 (small hurdles)
2 x 5
E
Cable deceleration level 2
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 split pos
2 x 8
H3
One leg calf raise
2 x 8
I
One leg wall sit
2 x 30
A
Dynamic prep 1
1 x 1
B
Alternating split stance
2 x 5
C
3 x switch skip
2 x 15
D
Trap bar deadlift (knee-dominant)
2 x 5
E
1-leg RDL
2 x 6
F1
Half kneeling cable pull down
3 x 6
F2
Dumbbell one arm chest press
3 x 6
G1
Split stance calf raise
2 x 10
G2
Plank w/ wall reach
2 x 6
