Program Descriptions

Wondering what program to choose? Below you can find a description of our current program offerings.

General Fitness

Programs under General Fitness are tagged with "At-Home" or "Gym." Gym programs are Volt's regular gym style lifting programs. At-Home programs are Volt's circuit based, high intensity programs designed to be completed with little to no equipment.

 

High Intensity Bodyweight

A high-intensity interval training (HIIT) circuit workout designed to help you burn calories and build aerobic fitness, wherever you're training. No equipment required. 3 workouts per week.

High Intensity Dumbbells

A high-intensity interval training (HIIT) circuit workout that only requires dumbbells to help you burn calories and build strength, wherever you're training. Designed for people who are looking for a challenge. 3 workouts per week.

High Intensity Kettlebell 

A high-intensity interval training (HIIT) circuit workout that only requires a kettlebell to help you burn calories and build strength, wherever you're training. Designed for people who are looking for a challenge. 3 workouts per week.

Low Impact Bands & Dumbbells 

A low-impact circuit training program that only requires bands and dumbbells to help you build strength, improve mobility and function, and reduce stress. Appropriate for all ages and ability levels. Program options include 3, 4, and 5 workouts per week.

Low Impact Bodyweight 

A low-impact circuit training program that requires zero equipment to help you build strength, improve mobility and function, and reduce stress. Appropriate for all ages and ability levels. 3 workouts per week.

Lean and Mean

Designed to help you build lean, athletic muscles with well-rounded strength workouts that never feel stale. Emphasis on building lean muscle tissue and introducing more variety into your routine. Program options include 2, 3, 4, and 5 workouts per week.

Strength and Size

Designed to help you get bigger and stronger with intensive muscle-building workouts. Emphasis on developing muscle mass and improving max strength. Program options include 2, 3, 4, and 5 workouts per week.

Weight Loss

Designed to help you lose weight and feel more energetic with a balanced strength and cardio plan. Emphasis on building lean muscle while boosting your metabolism. Program options include 2, 3, 4, and 5 workouts per week.

Tactical Readiness

Fire/Rescue

Designed to help you build the strength and stamina you need to combat injuries and handle the challenges of any environment or terrain. Includes specific movement and injury prevention protocols for first responders.

Law Enforcement

Designed to help you build the strength and stamina you need to combat injuries and handle the challenges of any environment or terrain. Includes specific movement and injury prevention protocols for law enforcement officers.

Military

Designed to help you build the strength and stamina you need to pass the ACFT and stay combat-ready at all times. Includes specific movement and injury prevention protocols for military personnel.

Sports Performance

With the exception of Football and the All Around Athlete program, the Sports Performance programs include 3 days of training per week.

All-Around Athlete:

Develops balanced, all-around athleticism in all planes of movement. 3 workouts/week during the off-season. Perfect for multi-sport athletes.

Alpine Skiing:

Designed to develop a foundation of total-body strength, core stability, and stamina. Injury Focus: knee, back.

Baseball Field Players:

Develops total-body strength, rotational power, and linear speed for field players. Injury Focus: shoulder, elbow.

Baseball Pitchers:

Develops total-body strength and rotational power without overusing the shoulder. Injury Focus: rotator cuff.

Men's Basketball:

Develops explosive power, total-body strength, and lateral quickness. Injury Focus: knee, ankle.

Women's Basketball:

Develops explosive power, total-body strength, and lateral quickness. Injury Focus: hip, knee, ankle.

Men's Basketball Forwards:

Develops total-body strength, power, and lateral quickness for basketball forwards. Injury Focus: knee, ankle.

Women's Basketball Forwards:

Develops total-body strength, power, and lateral quickness for basketball forwards. Injury Focus: hip, knee, ankle.

Men's Basketball Guards:

Develops total-body strength, power, and lateral quickness for basketball guards. Injury Focus: knee, ankle.

Women's Basketball Guards:

Develops total-body strength, power, and lateral quickness for basketball guards. Injury Focus: hip, knee, ankle.

Basketball:

Develops explosive power, total-body strength, and lateral quickness. Injury Focus: knee, ankle.

Cheer/Dance:

Develops core strength, power, and stamina for cheer and dance athletes. Injury Focus: hip, knee.

Combat Sports:

Develops total-body strength, core stability, and stamina for striking/grappling athletes. Injury Focus: hip, shoulder.

Rowing (Crew):

Develops total-body strength, core stability, and stamina. Injury Focus: back, shoulder.

Cricket:

Develops total-body strength, rotational power, and linear speed for cricketers. Injury Focus: rotator cuff, elbow.

Cross Country:

Develops total-body strength, core stability, and stamina for runners. Injury Focus: hip, knee.

Cycling:

Develops total-body strength, core stability, and stamina. Injury Focus: hip, knee.

Diving:

Develops total-body strength, explosive power, and core stability for divers. Injury Focus: shoulder, back.

Men's Field Hockey:

Develops rotational power, lateral quickness, and core strength. Injury Focus: back, knee.

Women's Field Hockey:

Develops rotational power, lateral quickness, and core strength. Injury Focus: back, hip, knee.

Football Athlete:

Develops total-body strength, muscle mass, and explosive power. Injury Focus: neck, knee, shoulder, back.

Football Quarterbacks:

Develops strength, muscle mass, and power for quarterbacks. Injury Focus: neck, rotator cuff, elbow.

Football Skill (DB, RB, WR):

Develops strength, muscle mass, and power for small skill players. Injury Focus: neck, shoulder, hip, knee.

Football Big Skill (FB, LB, TE):

Develops strength, muscle mass, and power for big skill players. Injury Focus: neck, shoulder, hip, knee.

Football Linemen:

Develops strength, muscle mass, and power for linemen. Injury Focus: neck, back, shoulder, knee.

Gaelic Football

Develops total-body strength and increases the resilience of the posterior chain. This training plan provides a balanced approach to improving the foundations of speed, power, and stamina.

Golf:

Develops rotational power, total-body strength, and core stability. Injury Focus: back, asymmetric overuse.

Men's Half Marathon:

Develops total-body strength, core stability, and stamina. Injury Focus: hip, knee, ankle.

Women's Half Marathon:

Develops total-body strength, core stability, and stamina. Injury Focus: hip, knee, ankle.

Men's Ice Hockey:

Develops rotational power, total-body strength, and stamina. Injury Focus: neck, back, hip.

Women's Ice Hockey:

Develops rotational power, total-body strength, and stamina. Injury Focus: neck, back, hip.

Hurling/Camogie

Designed with specific progressions to promote the strength and resilience of the posterior chain. Athletes will increase rotational power and improve their ability manage rapid deceleration and change of direction.

Men's Lacrosse Field Players:

Develops rotational power, total-body strength, and lateral quickness for lax field players. Injury Focus: neck, knee.

Men's Lacrosse Goalkeepers:

Develops rotational power, total-body strength, and lateral quickness for lax goalkeepers. Injury Focus: neck, knee.

Women's Lacrosse Field Players:

Develops rotational power, total-body strength, and lateral quickness for lax field players. Injury Focus: neck, knee.

Women's Lacrosse Goalkeepers:

Develops rotational power, total-body strength, and lateral quickness for lax goalkeepers. Injury Focus: neck, knee.

Men's Marathon:

Develops total-body strength, core stability, and stamina. Injury Focus: hip, knee, ankle.

Women's Marathon:

Develops total-body strength, core stability, and stamina. Injury Focus: hip, knee, ankle.

Obstacle Course Racing:

Develops total-body strength, core stability, and stamina. Injury Focus: shoulder, knee.

Men's Rugby:

Develops muscle mass, total-body strength/power, and stamina. Injury Focus: neck, knee.

Men's Rugby Backs:

Develops muscle mass, total-body strength/power, and stamina for rugby backs. Injury Focus: neck, knee.

Men's Rugby Forwards:

Develops muscle mass, total-body strength/power, and stamina for rugby forwards. Injury Focus: neck, knee.

Men's Rugby Sevens:

Develops muscle mass, total-body strength/power, and stamina for rugby sevens players. Injury Focus: neck, knee.

Women's Rugby:

Develops total-body strength/power, lean muscle mass, and stamina. Injury Focus: neck, knee.

Women's Rugby Backs:

Develops total-body strength/power, lean muscle mass, and stamina for rugby backs. Injury Focus: neck, knee.

Women's Rugby Forwards:

Develops total-body strength/power, lean muscle mass, and stamina for rugby forwards. Injury Focus: neck, knee.

Women's Rugby Sevens:

Develops total-body strength/power, lean muscle mass, and stamina for rugby sevens players. Injury Focus: neck, knee.

Men's Running:

Develops total-body strength, core stability, and stamina. Injury Focus: hip, knee, ankle.

Women's Running:

Develops total-body strength, core stability, and stamina. Injury Focus: hip, knee, ankle.

Snowboarding:

Develops rotational power, total-body strength, and core stability. Injury Focus: hip, knee.

Men's Soccer Field Players:

Develops stamina, total-body strength, and lateral quickness for soccer field players. Injury Focus: hip, hamstring, knee.

Women's Soccer Field Players:

Develops stamina, total-body strength, and lateral quickness for soccer field players. Injury Focus: hip, hamstring, knee.

Men's Soccer Goalkeepers:

Develops stamina, total-body strength, and lateral quickness for soccer goalkeepers. Injury Focus: hip, hamstring, knee.

Women's Soccer Goalkeepers:

Develops stamina, total-body strength, and lateral quickness for soccer goalkeepers. Injury Focus: hip, hamstring, knee.

Men's Softball:

Develops rotational power, lateral quickness, and linear speed. Injury Focus: rotator cuff, knee, asymmetric overuse.

Women's Softball:

Develops rotational power, lateral quickness, and linear speed. Injury Focus: rotator cuff, knee, asymmetric overuse.

Women's Softball Pitchers:

Develops rotational power, lateral quickness, and core stability without overusing the shoulder. Injury Focus: rotator cuff, knee, asymmetric overuse.

Squash:

Develops rotational power, stamina, and lateral quickness. Injury Focus: shoulder, elbow, knee, ankle.

Swimming Distance:

Develops total-body strength, core stability, and stamina for distance swimmers (500+ m/yd). Injury Focus: shoulder, back.

Swimming Sprint:

Develops total-body strength, core stability, and explosive power for sprint swimmers (up to 500 m/yd). Injury Focus: shoulder, back.

Men's Tennis:

Develops rotational power, stamina, and lateral quickness. Injury Focus: shoulder, elbow, knee, ankle.

Women's Tennis:

Develops rotational power, stamina, and lateral quickness. Injury Focus: shoulder, elbow, knee, ankle.

Track Distance:

Develops total-body strength, core stability, and stamina for distance track athletes. Injury Focus: hip, knee, ankle.

Track Sprinting & Jumping:

Develops total-body strength, core stability, and explosive power for sprint/jump athletes. Injury Focus: hip/hamstring, knee, ankle.

Track Throws:

Develops total-body strength, core stability, and rotational power for throwing athletes. Injury Focus: shoulder, back.

Triathlon:

Develops total-body strength, core stability, and stamina for triathletes. Injury prevention: shoulder, hip, knee.

Ultimate:

Develops rotational power, stamina, and explosiveness for ultimate players. Injury Focus: rotator cuff, knee.

Men's Volleyball:

Develops rotational power, stamina, and lateral quickness. Injury Focus: shoulder, knee.

Women's Volleyball:

Develops rotational power, stamina, and lateral quickness. Injury Focus: shoulder, hip, knee.

Men's Water Polo:

Develops total-body strength, rotational power, and core stability. Injury Focus: shoulder, back.

Women's Water Polo:

Develops total-body strength, rotational power, and core stability. Injury Focus: shoulder, back.

Wrestling:

Develops explosive power, total-body strength, and stamina. Injury Focus: neck, back, shoulder, knee.