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. Here's a brief rundown of our training extras.

Warm-ups: Volt recommends completing a warm-up before each and every strength training session, and we have some options for you.

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

Finishers: Targeted routines to be performed after your 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 your strength training session for best results.

How Do I Use Training Extras Workout?

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 your body with volume, will better help you accomplish your 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 your regular workout routine to target specific muscle groups or movement patterns.

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

Warm-up + Primer + Workout + Finisher: Add a primer and finisher to your regular workout routine to target specific muscle groups and training adaptations. If you choose this option, 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 your 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 your 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 your 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 your 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 your workout on days when you have more time to train.

Warm-up + Workout + Primer (2+ hours later) + Conditioning: Try performing a targeted primer directly before your 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.

Conditioning Days

Warm-up + Primer + Conditioning: Perform a targeted primer directly before your 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 your 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: You can pair 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.

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