GPP Week 2

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
____ 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
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
Name:
2. MB Wood Choppers
6. MB Good Mornings
10. Push-ups
7. MB V-Ups
11. Supermen
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
____ 15x
20x
X:
Set 4
Set 4
Set 5
Fold
12x
____ 12x
Set 5
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
____ 15x
A.
Set 4
Fold
5. MB Squat/Presses
Set 1
Set 3
6-12 reps each
1. MB Giant Circles
Set 2
A:

Set 1
[ ] = Grip
MB = Medicine Ball
SB = Stability Ball
x = Total Reps
e = Reps Each Side
__ = Fill in Own
Volt GPP Program

GPP PHASE
WEEK 2
Fold
DAY 3
Name:
2. MB Wood Choppers
6. MB Good Mornings
10. Push-ups
7. MB V-Ups
11. Supermen
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:
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
B.
BW ____
15x
X:
Set 4
Set 4
Set 5
Fold
BW
____
Set 5
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
Set 2
A.
A:

Set 1
[ ] = Grip
MB = Medicine Ball
SB = Stability Ball
x = Total Reps
e = Reps Each Side
__ = Fill in Own

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Volt GPP Program

Rest 90 sec between each set

9. MB Spread Eagle Sit-ups

4. MB Over Shoulder Rotations

12. Lateral Hip Bridges

Lat Pulldown [Parallel]

Supine Row [Over]

DB Over-Shoulder Rotation (Knee)

Plate Upright Row

Arms in a double uppercut,

Rest 90 sec between each set

POST-WORKOUT INJURY PREVENTION

____ 25x ____ 25x

Plate Overhead Step-Up

Rest 90 sec between each set

6-12 reps each

Rest 3 min between each set

Perform the General Physical Preparedness (GPP) workouts as necessary to prepare

PRE-WORKOUT DYNAMIC WARM UP

Volt GPP Program

Rest 90 sec between each set

9. MB Spread Eagle Sit-ups

4. MB Over Shoulder Rotations

12. Lateral Hip Bridges

DB Single Leg Walking RDL

Cable Rotation (Low to High)

Lock core during squat, keep

Rest 90 sec between each set

POST-WORKOUT INJURY PREVENTION

Supermen (pause for 5 sec)

____ 15e ____ 15e

Rest 90 sec between each set

6-12 reps each

Rest 3 min between each set

Perform the General Physical Preparedness (GPP) workouts as necessary to prepare

PRE-WORKOUT DYNAMIC WARM UP

Volt GPP Program

Rest 90 sec between each set

9. MB Spread Eagle Sit-ups

4. MB Over Shoulder Rotations

12. Lateral Hip Bridges

DB Goblet Front Squat

Lat Pulldown [Wide Over]

____ 20x ____ 20x

SB Pause Hip Extensions (2 sec)

Rest 90 sec between each set

Plate High Pull

Begin in deep lunge position

Rest 90 sec between each set

POST-WORKOUT INJURY PREVENTION

____ min ____ sec

____ min ____ sec

6-12 reps each

Rest 3 min between each set

Perform the General Physical Preparedness (GPP) workouts as necessary to prepare

PRE-WORKOUT DYNAMIC WARM UP

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