How do I use Training Extras?

Training Extras

In order to give you the most flexibility and customization in your training program, Volt has created a series of training extras that you can use to enhance your training. These extras are entirely optional—whether you choose to use them, and how, is completely up to you.

  • Warm-ups: Volt recommends completing a warm-up before each and every strength training session.

  • Primers: Targeted routines to be performed after a warm-up and before a workout, to prepare the body for strength training.

  • Finishers: Targeted routines to be performed after a workout to help develop specific adaptations faster.

  • SAQ (Speed/Agility?Quickness): Skill-based drills to be performed after your warm-up, before any primers, and before your workout, to help improve your explosive movement abilities.

  • Conditioning: Most sports have a corresponding 12-week conditioning plan to be performed in the off-season (Preparatory Phase) to help you get in shape by the start of your season. Conditioning should be performed after a strength training session for best results.

How Do I Use Training Extras?

While you could theoretically perform a warm-up, SAQ, primer, strength training session, conditioning, and finisher all in one workout, Volt does not recommend this. Utilizing training extras strategically, rather than overloading the body with volume, will better help to accomplish training goals. Here are some of our recommendations.

Regular Training Days

  • Warm-up + Workout (Volt strength training session): On any day you perform a Volt strength training session, perform a warm-up beforehand. Never strength train without having properly warmed up!

  • Warm-up + Primer + Workout: Add a primer to a regular workout routine to target specific muscle groups or movement patterns.

  • Warm-up + Workout + Finisher: Add a finisher to a regular workout routine to target specific training adaptations you wish to develop.

  • Warm-up + Primer + Workout + Finisher: Add a primer and finisher to a regular workout routine to target specific muscle groups and training adaptations. Make sure you are not working to failure or exhaustion. Best when performed with Mobility or Static Stretching Finishers, as they are lower-intensity.

Training Days with a Speed Focus

  • Warm-up + SAQ + Workout: On days when you want to focus on developing speed and agility, try an SAQ primer before a workout.

  • Warm-up + SAQ + Primer + Workout: On days when you want to focus on developing speed and agility and have extra time to train, add a primer before a workout. Best when performed with the Jump Landing Mechanics or Plyometrics Primers, as they build on movement patterns practiced in SAQ drills.

  • Warm-up + SAQ + Workout + Finisher: On days when you want to focus on developing speed and agility and have extra time after a workout to add a finisher. Best when performed with Mobility or Static Stretching Finishers for a cool-down effect, or with Core or Met Con Finishers to continue training for speed and agility.

Training Days with a Conditioning Focus

  • Warm-up + Workout + Conditioning (2+ hours later): Our conditioning programs are designed to be performed after your strength training session, 2+ hours later for best results.

  • Warm-up + Primer + Workout + Conditioning (2+ hours later): Add a primer before a workout on days there is more time to train.

  • Warm-up + Workout + Primer (2+ hours later) + Conditioning: Try performing a targeted primer directly before a conditioning session, as an extended warm-up (always warm up before conditioning workouts). We recommend the Plyometrics, Jump Landing Mechanics or Knee Health Primers for best results.

Conditioning Days

  • Warm-up + Primer + Conditioning: Perform a targeted primer directly before a conditioning session, as an extended warm-up (always warm up before conditioning workouts). We recommend the Plyometrics, Jump Landing Mechanics or Knee stability Primers for best results.

  • Warm-up + SAQ + Conditioning: Supplement an aerobic or anaerobic conditioning session with some targeted speed and agility work beforehand.

  • Warm-up + Conditioning + Finisher: Perform a finisher directly after your conditioning to create a longer training session. We recommend Core, Mobility, or Static Stretching Finishers for best results.

Stand-Alone Workouts (for non-training days)

  • Met Con Finisher: Perform alone as a quick, high-intensity workout.

  • Core Finisher: Perform alone as a quick, core-focused workout.

  • Plyometrics Primer: Perform 2-3 rounds of this primer as a quick, high-intensity workout.

  • Primer + Core Finisher: For a higher-intensity workout.

  • Primer + Met Con Finisher: For a higher-intensity workout.

  • Core Finisher + Mobility/Stretching Finisher: For a higher-intensity workout plus cool-down.

  • Met Con Finisher + Mobility/Stretching Finisher: For a higher-intensity workout plus cool-down.

  • Plyometrics Primer + Mobility/Stretching Finisher: For a higher-intensity workout plus cool-down.

Active Rest Workouts (for non-training days)

Upper-Body Mobility Finisher + Lower-Body Mobility Finisher: This can be paired with both mobility finishers for a low-intensity active rest session.

Knee Stability Primer + Lower-Body Mobility Finisher: For a low-intensity workout focused on the lower body.

Shoulder Health Primer + Upper-Body Mobility Finisher: For a low-intensity workout focused on the upper body.

It's Up to You!

We created training extras to provide endless customization options when it comes to a training program. Ultimately, the decision on how and when to use them is entirely up to you.

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