Volt GPP Program
GPP PHASE
WEEK 1
Fold
DAY 1
Rest 90 sec between each set
Name:
9. MB Spread Eagle Sit-ups
2. MB Wood Choppers
6. MB Good Mornings
10. Push-ups
3. MB Russian Twists
7. MB V-Ups
11. Supermen
8. MB Side-to-side Taps
12. Lateral Hip Bridges
4
not designed to wear you out, but to build strength, power and speed while keeping you injury free.
BW
8x
BW
A:
Set 1
Set 2
A.
BW Prisoner Squat
BW
B.
Lat Pulldown [Parallel]
____ 15x
15x
B.
Supine Row [Over]
BW
BW
10x
12x BW
Set 4
Set 5
15x
B:
BW
Set 3
20x BW
A.
B.
Plate Upright Row
A:
Set 1
Set 2
Set 3
____ 10e
____ 12e
____ 15e
____ 15x
____ 20x
____ 25x
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
____ 20x
10x
X:
2
Set 4
Set 4
Set 5
Fold
6x
____ 15x
Set 5
POST-WORKOUT INJURY PREVENTION
5
A.
B.
Set 1
Quadruped Reaches
10 x 5 sec
Scorpions/Iron Cross
10e
A:
B:
Fold
BW
Set 3
25x
____ 20x ____ 20x
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/Presses
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 1
Fold
DAY 2
Rest 90 sec between each set
Name:
9. MB Spread Eagle Sit-ups
2. MB Wood Choppers
6. MB Good Mornings
10. Push-ups
3. MB Russian Twists
7. MB V-Ups
11. Supermen
8. MB Side-to-side Taps
12. Lateral Hip Bridges
4
not designed to wear you out, but to build strength, power and speed while keeping you injury free.
BW
12x
BW
Set 3
15x BW
Set 4
____ 10x
____ 12x
____ 15x
B.
SB Leg Curl
BW
BW
BW
6x
6x
Set 5
Set 4
Set 5
8x
B:
A.
B.
Band Triceps Extension
A:
Set 1
Set 2
Set 3
____ 10e
____ 12e
____ 15e
____ 15x
____ 20x
____ 25x
B:
Set 5
15x
• Lock core during squat, keep
eyes up
• Explode off ground and jump
as high as possible
• Throw arms upward with
double uppercut
X:
Fold
BW Squat Jump
Set 2
Fold
WORKOUT DIRECTIONS
X.
DB Curl/Press
Rest 90 sec between each set
Download the Dynamic Warm Up printout for picutres of each warm up movement
1
A.
Set 4
Fold
5. MB Squat/Presses
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
POST-WORKOUT INJURY PREVENTION
5
A.
B.
Set 1
2 x 10x
Supermen (pause for 5 sec)
100x
A:
B:
2
A:
Set 1
Set 2
A.
BW Pushup
BW
B.
DB Single Leg Walking RDL
____ 10e
15x
BW
Set 3
20x BW
Set 4
Set 5
25x
____ 12e ____ 15e
KEY
B:
BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold
Rest 90 sec between each set
Fold
to perform next rep
[ ] = 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 1
Fold
DAY 3
Rest 90 sec between each set
Name:
9. MB Spread Eagle Sit-ups
2. MB Wood Choppers
6. MB Good Mornings
10. Push-ups
3. MB Russian Twists
7. MB V-Ups
11. Supermen
8. MB Side-to-side Taps
12. Lateral Hip Bridges
4
Download the Dynamic Warm Up printout for picutres of each warm up movement
not designed to wear you out, but to build strength, power and speed while keeping you injury free.
10x
BW
12x BW
A:
Set 1
Set 2
A.
DB Goblet Front Squat
____
B.
Lat Pulldown [Wide Over]
____ 10x
15x
SB Pause Hip Extensions (2 sec)
BW
10x
BW
BW
____
12x BW
15x
Set 4
Set 5
B:
Rest 90 sec between each set
Set 1
Set 2
Set 3
A.
DB Curl/Front Squat/Press
____ 10x
____ 12x
____ 15x
B.
Plate High Pull
____ 15x
____ 20x
____ 25x
A:
B:
Set 5
• Explode off ground,
switching legs in mid-air
• Throw arms upward with
double uppercut
• Land with both feet
simultaneously in lunge
Rest 90 sec between each set
B.
BW ____
15x
X:
2
Set 4
Set 3
Set 4
Set 5
Fold
BW
____
Set 5
POST-WORKOUT INJURY PREVENTION
5
A.
B.
Set 1
Front Plank
____ min ____ sec
Side Plank
____ min ____ sec
A:
B:
Fold
BW Split Jump
Set 3
____ 20x ____ 25x
____ 12x
____ 12x
KEY
B:
BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold
X.
Set 2
Fold
WORKOUT DIRECTIONS
1
BW
Set 4
Fold
5. MB Squat/Presses
Set 1
BW Dips
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.