Volt In-Season GPP Program
GPP PHASE
WEEK 2
Fold
DAY 1
Rest 90 sec between each set
Name:
9. MB Spread-Eagle Sit-up
2. MB Woodchopper
6. MB Good-morning
10. BW Push-up
3. MB Russian Twist
7. MB Toe Touch
11. Superman
4. MB Over-Shoulder Rotation
8. MB Side-to-Side Tap
12. Lateral Hip Bridge
4
Complete set 1 of both A and B before moving to the next set. Rest after each set. This workout is not
designed to exhaust you, but to build strength, power, and speed while keeping you injury-free.
BW
10x BW
A:
Set 1
Set 2
A.
BW Prisoner Squat
BW
B.
Lat Pulldown [Under]
____ 20x
20x
B.
Supine Row [Over]
BW
BW
12x
15x BW
Set 4
Set 5
15x
B:
BW
Set 3
25x BW
Set 1
Set 2
Set 3
A.
MB Over-Shoulder Rotation (Knee)
____ 12e
____ 15e
____ 15e
B.
Plate Upright Row
____ 20x
____ 25x
____ 25x
A:
B:
Set 5
• Arms in a double uppercut,
explosive hip extension
• Control each landing, reset
feet and pause before next
jump
• Look for maximal distance on
each jump
Rest 90 sec between each set
____ 25x
12x
X:
2
Set 4
Set 4
Set 5
Fold
8x
____ 20x
Set 5
POST-WORKOUT INJURY PREVENTION
5
A.
B.
15 x 5 sec hold
Quadruped Reach
10e
Scorpion/Iron Cross
A:
Set 1
B:
Fold
BW
Set 3
25x
____ 25x ____ 25x
KEY
B:
BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold
BW Broad Jump
Set 2
Fold
WORKOUT DIRECTIONS
X.
Plate Overhead Step-Up
Rest 90 sec between each set
Download the Dynamic Warm-Up printout for picutres of each warm-up movement
1
____ 25x
A.
Set 4
Fold
5. MB Squat to Press
Set 1
Set 3
6-12 reps each
1. MB Giant Circles
Rest 3 min between each set
Set 2
A:
Perform the General Physical Preparedness (GPP) workouts as necessary to prepare
your body for the Volt program.
PRE-WORKOUT DYNAMIC WARM UP
3
Set 1
[ ] = Grip
MB = Medicine Ball
SB = Stability Ball
x = Total Reps
e = Reps Each Side
__ = Fill in Own
This training program only contains recommendations based on input you, the user (or your coach), provided
to Volt. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are
performed at the user's own risk. Volt makes no express or implied warranties regarding the Volt program or
content. Use of Volt's program and content is governed by the terms of use provided on Volt's website.
Volt In-Season GPP Program
GPP PHASE
WEEK 2
Fold
DAY 2
Rest 90 sec between each set
Name:
9. MB Spread-Eagle Sit-up
2. MB Woodchopper
6. MB Good-morning
10. BW Push-up
3. MB Russian Twist
7. MB Toe Touch
11. Superman
4. MB Over-Shoulder Rotation
8. MB Side-to-Side Tap
12. Lateral Hip Bridge
4
Complete set 1 of both A and B before moving to the next set. Rest after each set. This workout is not
designed to exhaust you, but to build strength, power, and speed while keeping you injury-free.
BW
15x BW
A:
Set 1
Set 2
A.
BW Push-up
BW
B.
DB Single-Leg Walking RDL
____ 12e
8x
B.
SB Leg Curl
BW
BW
8x
10x BW
Set 4
Set 5
10x
B:
BW
Set 3
10x BW
____ 15e
A.
Cable Rotation (Low to High)
B.
BW Bench Dip
A:
Set 1
Set 2
Set 3
____ 12e
____ 15e
____ 15e
12x
15x
15x
B:
Set 5
• Lock core during squat, keep
eyes up
• Explode off ground and jump
as high as possible
• Throw arms upward with
double uppercut
• Land softly and find balance
to perform next rep
Rest 90 sec between each set
____ 15x
20x
X:
2
Set 4
Set 4
Set 5
Fold
12x
____ 12x
Set 5
POST-WORKOUT INJURY PREVENTION
5
A.
B.
2 x 15x
Superman (pause for 5 sec)
100x
Flutter Kicks
A:
Set 1
B:
Fold
BW
Set 3
12x
____ 15e
KEY
B:
BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold
BW Squat Jump
Set 2
Fold
WORKOUT DIRECTIONS
X.
DB Curl to Press
Rest 90 sec between each set
Download the Dynamic Warm-Up printout for picutres of each warm-up movement
1
____ 15x
A.
Set 4
Fold
5. MB Squat to Press
Set 1
Set 3
6-12 reps each
1. MB Giant Circles
Rest 3 min between each set
Set 2
A:
Perform the General Physical Preparedness (GPP) workouts as necessary to prepare
your body for the Volt program.
PRE-WORKOUT DYNAMIC WARM UP
3
Set 1
[ ] = Grip
MB = Medicine Ball
SB = Stability Ball
x = Total Reps
e = Reps Each Side
__ = Fill in Own
This training program only contains recommendations based on input you, the user (or your coach), provided
to Volt. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are
performed at the user's own risk. Volt makes no express or implied warranties regarding the Volt program or
content. Use of Volt's program and content is governed by the terms of use provided on Volt's website.
Volt GPP Program
GPP PHASE
WEEK 2
Fold
DAY 3
Rest 90 sec between each set
Name:
9. MB Spread-Eagle Sit-up
2. MB Woodchopper
6. MB Good-morning
10. BW Push-up
3. MB Russian Twist
7. MB Toe Touch
11. Superman
4. MB Over-Shoulder Rotation
8. MB Side-to-Side Tap
12. Lateral Hip Bridge
4
Complete set 1 of both A and B before moving to the next set. Rest after each set. This workout is not
designed to exhaust you, but to build strength, power, and speed while keeping you injury-free.
BW
15x BW
A:
Set 1
Set 2
A.
DB Goblet Front Squat
____
B.
Lat Pulldown [Wide Over]
____ 15x
20x
B.
SB Pause Hip Extensions (2 sec)
BW
BW
BW
6x
8x
Set 4
Set 5
10x
B:
Set 1
Set 2
Set 3
A.
DB Curl to Front Squat to press
____ 12x
____ 15x
____ 15x
B.
Plate High Pull
____ 20x
____ 25x
____ 25x
A:
B:
Set 5
• Begin in deep lunge position
• Explode off ground,
switching legs in mid-air
• Throw arms upward with
double uppercut
• Land with both feet
simultaneously in lunge
position
Rest 90 sec between each set
Band 20x
15x
X:
2
Set 4
Set 3
Set 4
Set 5
Fold
12x
Band 15x
Set 5
POST-WORKOUT INJURY PREVENTION
5
A.
B.
Set 1
Front Plank
____ min ____ sec
Side Plank
____ min ____ sec
A:
B:
Fold
BW
Set 3
____ 25x ____ 25x
____ 20x
____ 20x
KEY
B:
BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold
BW Split Jump
Set 2
Fold
WORKOUT DIRECTIONS
X.
Band 10x
Rest 90 sec between each set
Download the Dynamic Warm-Up printout for picutres of each warm-up movement
1
Band Triceps Extension
Set 4
Fold
5. MB Squat to Press
Set 1
Set 3
6-12 reps each
1. MB Giant Circles
Rest 3 min between each set
Set 2
A.
A:
Perform the General Physical Preparedness (GPP) workouts as necessary to prepare
your body for the Volt program.
PRE-WORKOUT DYNAMIC WARM UP
3
Set 1
[ ] = Grip
MB = Medicine Ball
SB = Stability Ball
x = Total Reps
e = Reps Each Side
__ = Fill in Own
This training program only contains recommendations based on input you, the user (or your coach), provided
to Volt. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are
performed at the user's own risk. Volt makes no express or implied warranties regarding the Volt program or
content. Use of Volt's program and content is governed by the terms of use provided on Volt's website.