Volt GPP Program

GPP PHASE

WEEK 3
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

12x BW

A:

Set 1

Set 2

A.

BW Prisoner Squat

BW

B.

Lat Pulldown [Parallel]

____ 15x

20x

Supine Row [Over]

BW

10x

BW

BW

25x

12x BW

15x

Set 4

Set 5

B:

BW

Set 3

25x BW

Set 1

Set 2

Set 3

A.

DB Over-Shoulder Rotation (Knee)

____ 10e

____ 10e

____ 12e

B.

SB Pause Hip Extension (2 sec.)

BW

BW

BW

A:

10x

10x

12x

B:

Set 5

Explode o the ground

Extension through
ankles/knees/hips
Throw arms upward with
double uppercut
Land on the box with soft
heels, step down o box

Rest 90 sec between each set

B.

20x

15x

X:

Set 4

Set 4

Set 5

Fold

10x

BW

Set 5

POST-WORKOUT INJURY PREVENTION

A.
B.

Set 1

Quadruped Reaches

10 x 5 sec

Scorpions/Iron Cross

10e

A:

B:

Fold

BW

Set 3

30x

____ 20x ____ 25x

KEY

B:

BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold

BW Box Jump

Set 2

Fold

WORKOUT DIRECTIONS

X.

15x

Rest 90 sec between each set

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

BW

Set 4

Fold

5. MB Squat/Presses

Set 1

Bench Dip

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.

Volt GPP Program

GPP PHASE

WEEK 3
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

B.

SB Leg Curl

BW

BW

10x

10x BW

Set 4

Set 5

12x

B:

Set 2

Set 1

Set 2

Set 3

A.

Cable Rotation (Low to High)

____ 10e

____ 10e

____ 12e

B.

Band Triceps Extension

____ 15x

____ 20x

____ 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

____ 15x

20x

X:

Set 4

Set 3

A.

BW Pushup

BW

15x

BW

20x BW

25x

B.

BW RDL

BW

10e

BW

10e BW

15e

Set 4

Set 5

Fold

12x

____ 12x

Set 5

POST-WORKOUT INJURY PREVENTION

A.
B.

2 x 10x

Supermen (pause for 5 sec)

50x

Flutter Kicks

A:

Set 1

B:

Fold

BW

Set 3

KEY

B:

BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold

BW Split 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

____ 20x

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.