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 9, 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 2
1 x 1
C
Trap bar high pull
4 x 2
D1
Rear foot elevated split squat
4 x 2
D2
Dumbbell chest press
3 x 4
E1
Pull ups
3 x 3
E2
Split stance RDL
3 x 3
F1
One leg seated calf raise
2 x 8
F2
RFESS ISO hold
2 x 20
A
Foam rolling
1 x 30
B
Dynamic prep 1
1 x 1
C
Goblet squat w/ full range of motion and narrow stance
3 x 6
D1
KB rhythm split level 2
3 x 8
D2
MB sidestep to reactive toss
3 x 2
E
Overhead carry lunges
3 x 4
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
A
Foam rolling
1 x 30
B
Dynamic prep 2
1 x 1
C
Trap bar high pull
3 x 2
D
Explosive step up level 1
3 x 2
E1
One leg seated calf raise
2 x 8
E2
RFESS ISO hold
2 x 20
