Volt GPP Program

GPP PHASE

WEEK 2
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

4. MB Over Shoulder Rotations

8. MB Side-to-side Taps

12. Lateral Hip Bridges

Perform Set 1 of both A & B before moving to the next set. Be sure to rest after each set. This workout is
not designed to wear you out, 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 [Parallel]

____ 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.

DB 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:

Set 4

Set 4

Set 5

Fold

8x

____ 20x

Set 5

POST-WORKOUT INJURY PREVENTION

A.
B.

Set 1

Quadruped Reaches

15 x 5 sec

Scorpions/Iron Cross

10e

A:

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

____ 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

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 in 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 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

4. MB Over Shoulder Rotations

8. MB Side-to-side Taps

12. Lateral Hip Bridges

Perform Set 1 of both A & B before moving to the next set. Be sure to rest after each set. This workout is
not designed to wear you out, but to build strength, power and speed while keeping you injury free.

BW

15x BW

A:

Set 1

Set 2

A.

BW Pushup

BW

B.

DB Single Leg Walking RDL

____ 12e

20x

B.

SB Leg Curl

BW

BW

8x

10x BW

Set 4

Set 5

10x

B:

BW

Set 3

25x BW

Set 1

Set 2

Set 3

A.

Cable Rotation (Low to High)

____ 12e

____ 15e

____ 15e

B.

BW Bench Dip

BW

BW

BW

A:

20x

25x

25x

B:

Set 5

Lock core during squat, keep

eyes up
Explode o ground and jump
as high as possible
Throw arms upward with
double uppercut
Land softly and nd balance
to perform next rep

Rest 90 sec between each set

____ 15x

20x

X:

Set 4

Set 4

Set 5

Fold

12x

____ 12x

Set 5

POST-WORKOUT INJURY PREVENTION

A.
B.

2 x 15x

Supermen (pause for 5 sec)

150x

Flutter Kicks

A:

Set 1

B:

Fold

BW

Set 3

25x

____ 15e ____ 15e

KEY

B:

BB = Barbell
DB = Dumbbell
BW = Body Weight
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

____ 15x

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

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 in 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-ups

2. MB Wood Choppers

6. MB Good Mornings

10. Push-ups

3. MB Russian Twists

7. MB V-Ups

11. Supermen

4. MB Over Shoulder Rotations

8. MB Side-to-side Taps

12. Lateral Hip Bridges

Download the Dynamic Warm Up printout for picutres of each warm up movement

Perform Set 1 of both A & B before moving to the next set. Be sure to rest after each set. This workout is
not designed to wear you out, but to build strength, power and speed while keeping you injury free.

12x

BW

15x BW

A:

Set 1

Set 2

Set 3
____ 25x

A.

DB Goblet Front Squat

____ 20x

____ 25x

B.

Lat Pulldown [Wide Over]

____

____ 20x ____ 20x

15x

SB Pause Hip Extensions (2 sec)

BW

12x

BW

BW

____

15x 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

____ 12x

____ 15x

____ 15x

B.

Plate High Pull

____ 20x

____ 25x

____ 25x

A:

B:

Set 5

Begin in deep lunge position

Explode o 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

B.

BW ____

15x

X:

Set 4

Set 4

Set 5

Fold

BW

____

Set 5

POST-WORKOUT INJURY PREVENTION

A.
B.

Set 1

Front Plank

____ min ____ sec

Side Plank

____ min ____ sec

A:

B:

Fold

BW Split Jump

Set 3

KEY

B:

BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold

X.

Set 2

Fold

WORKOUT DIRECTIONS

BW

Set 4

Fold

5. MB Squat/Presses

Set 1

BW Bench 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

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 in 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.