Sport-Specific Training Programs, Built by Expert Coaches

Description

Volt Alpine Skiing is designed to develop a foundation of total-body strength in order to build stamina for the in-season. Multi-movement complexes are strategically placed to improve the athlete’s work capacity and ability to resist fatigue late in the race.

Primary Training Goals

• Total Body Strength
• Stamina
• Core Stability
• Injury Mitigation

Baseball is a game of explosive actions and fine-tuned mechanics, where success is driven by power, speed, and resilience. Volt Baseball training builds the athletic foundation players need to swing harder, throw faster, and move more efficiently on the field.

The program focuses on four key areas:

Rotational Power – Training barbell, dumbbell, and medicine ball movements to develop the mechanics of rotational force—crucial for maximizing bat speed and throwing velocity.

Linear Speed – Enhancing acceleration and base-stealing ability through targeted development of the hip extensors and posterior chain, unlocking faster movement across the field.

Total-Body Strength – Building coordinated, functional strength with multi-joint, ground-based lifts that directly improve swing power, grip strength, and throwing output.

Injury Prevention – Reducing risk of overuse, rotator cuff, and elbow injuries by balancing muscular development with strategic pulling movements, medicine ball drills, and limited overhead pressing.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Basketball demands explosive power, lightning-quick reactions, and the strength to compete in traffic. Volt Basketball training builds the physical foundation athletes need to elevate above the rim, lock down on defense, and thrive through the intensity of competition. 

The program focuses on four key areas:

Explosive Power – Increasing vertical leap and on-court explosiveness through progressive jump training and dynamic movements designed to make athletes more dominant above the rim.

Lateral Quickness – Enhancing change-of-direction speed and first-step acceleration by developing hip mobility and strength across multiple planes of motion.

Total-Body Strength – Building the strength to absorb contact, maintain control, and finish strong—while improving rebounding ability, defensive positioning, and physical presence.

Injury Prevention – Targeting common basketball injuries by improving hip and knee stability through unilateral strength work, balance training, and proper landing mechanics—reducing the risk of ankle rolls and ACL injuries.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Description

Cheer and dance athletes need to be flexible and explosive, and require equal amounts of mobility and stability. Designed to develop the core strength and stability, power, and stamina cheer and dance athletes need to be precise and explosive throughout any routine.

Primary Training Goals

• Explosive Power
• Stamina
• Core Stability
• Injury Mitigation

Description

Volt Crew is designed to develop the total-body strength, core stability, and stamina crew athletes need to improve stroke technique and produce more force in the water. Improved technique helps athletes resist fatigue for longer while still maintaining efficient stroke patterns.

Primary Training Goals

• Total Body Strength
• Stamina
• Core Stability
• Injury Mitigation

Cross country demands more than just mileage—it requires strength, control, and the ability to maintain efficient mechanics deep into fatigue. Volt XC training equips runners with the physical tools to run powerfully, efficiently, and injury-free from start to finish.
The program focuses on four key areas:

Total-Body Strength – Progressive barbell, dumbbell, and bodyweight movements build structural strength and force production, enabling runners to maintain speed and posture through the late stages of a race.

Core Strength & Control – Stability ball, medicine ball, plate, and bodyweight training target midline control and proprioception, helping athletes reduce wasted motion and run with greater efficiency on every stride.

Stamina & Fatigue Resistance – By building the strength foundation needed to maintain mechanics under stress, Volt XC helps athletes delay the onset of fatigue, improve stride consistency, and lower race times.

Injury Prevention – Targeted strength and mobility work addresses common overuse issues in runners. Knee health is supported through proper tracking and force absorption drills, while hip function is improved via resistance band and stability training, decreasing risk of breakdown during high mileage training.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Description

Volt Diving is designed to build the total-body strength and explosive power divers need for fast, powerful dives, while focusing on the core stability required to control precise movements. The result: powerful yet controlled athleticism.

Primary Training Goals

• Total Body Strength
• Explosive Power
• Core Stability
• Injury Mitigation

Field hockey demands a unique blend of rotational strength, core stability, and lateral agility—especially in the low, athletic positions players maintain throughout a match. Volt Field Hockey training builds the athletic foundation players need to shoot harder, cut quicker, and stay strong deep into the game.

The program focuses on four key areas:

Rotational Power – Developing rotational force through transverse plane movements using barbells, dumbbells, and med balls—translating to increased shot velocity and sharper, more precise passes.

Lateral Quickness – Improving acceleration and change-of-direction ability with strength training paired with SAQ (speed/agility/quickness) drills, giving players a faster first step and greater agility on the field.

Core Strength – Enhancing lumbar and core stability to delay fatigue in prolonged hip-flexed positions, helping players maintain strong shooting form even late in the match.

Injury Prevention – Targeting common field hockey injuries with focused movement prep and strength work, including lumbar stabilization to reduce back injury risk and exercises that build knee and hip control to help prevent ACL injuries.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Football is a game of power, contact, and speed—where strength, explosiveness, and physical resilience define performance. Volt Football training builds the foundation athletes need to dominate the gridiron, from the first whistle to the final play.

The program focuses on four key areas:

Total-Body Strength – Developing multi-joint strength through Olympic and powerlifting variations to help athletes break tackles, sustain blocks, and win one-on-one battles across the field.

Lean Muscle Development – Promoting hypertrophy alongside proper nutrition to increase force production and impact tolerance, helping athletes play bigger, stronger, and with reduced injury risk.

Explosiveness – Utilizing complete Olympic weightlifting and plyometric progressions to build first-step quickness, linear sprint speed, and explosive power in every direction.

Injury Prevention – Targeting football-specific vulnerabilities with specialized work for neck and ACL health. Resistance band, medicine ball, and bodyweight drills develop strength and mobility around the spine, hips, and knees—supporting proper movement mechanics and reducing the risk of non-contact and impact-related injuries.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Golf is a sport of precision, control, and rotational force—where power is generated from the ground up and transferred through the body into every swing. Volt Golf training builds the physical foundation golfers need to swing faster, hit farther, and stay resilient through the season.
The program focuses on four key areas:

Rotational Power – Developing the ability to deliver force through the legs and hips with barbell, dumbbell, and medicine ball exercises that maximize rotational mechanics and improve swing power.

Total-Body Strength – Building a strong base of strength throughout the body, especially in the lower body and posterior chain, to increase the potential for clubhead speed and force generation.

Core Strength – Strengthening the lumbar spine and torso to enhance stability, improve postural control, and ensure efficient energy transfer from the ground through the swing.

Injury Prevention – Targeting common golf-related injuries—like asymmetric overuse and back strain—with band, ball, and bodyweight movements that correct imbalances, increase thoracic rotation, and build lumbar and gluteal stability.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

 Hockey demands rotational power, speed, and resilience—executed at high velocity on an unforgiving surface. Volt Hockey training builds the physical tools athletes need to skate faster, shoot harder, and dominate every shift.
The program focuses on four key areas:

Rotational Power – Developing rotational force through targeted strength and power work, including barbell and medicine ball exercises, to increase shot velocity and passing precision—essential for sharpshooting performance.

Lateral Strength – Utilizing bilateral and unilateral lower-body training to build powerful lateral leg drive, enabling quicker cuts, faster acceleration, and more imposing play at both ends of the ice.

Stamina – Training complexes and multi-movement lifts to improve work capacity and resist fatigue, helping athletes sustain high levels of force production throughout the game.

Injury Prevention – Reducing risk of concussion, neck, and overuse injuries by strengthening the neck and spine, improving hip mobility and stability, and reinforcing proper movement mechanics through targeted resistance and bodyweight work.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Lacrosse demands power, agility, and durability across every play—whether breaking through defenders or firing off a precision shot. Volt Lacrosse training delivers a complete athletic foundation built to increase speed, enhance shot power, and reduce the risk of injury.
The program focuses on four key areas:

Rotational Power – Developing explosive rotational force through dumbbell, medicine ball, and resistance band training to increase shot velocity and sharpen passing precision.

Lateral Quickness – Enhancing multidirectional speed and hip mobility with strength training in multiple planes of movement, giving athletes quicker first steps and greater lateral explosiveness on both offense and defense.

Total-Body Strength – Building full-body functional strength to absorb and deliver force on the field. Offensive players gain the power to drive through checks, while defenders develop the strength to dominate the crease.

Injury Prevention – Reducing the risk of concussion, spinal, and knee injuries through targeted mobility, proprioceptive training, and unilateral lower-body movements. Emphasis on postural control and joint stability ensures athletes stay healthy and resilient.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Description

Volt’s Multi-Sport Athlete programs are designed to develop balanced, all-around athleticism. Focus is on building total-body strength and core stability in all planes of movement. Perfect for athletes participating in two or more sports.

Primary Training Goals

• Total Body Strength
• Explosive Power
• Stamina
• Injury Mitigation

Description

Good physical education will introduce athletes to a variety of movement patterns in all planes of movement, focusing on building core strength and stability through total-body, multi-joint exercises. Volt P.E. develops balanced, all-around athleticism in a 5-day program designed to fit into the typical class period. Choose from P.E. Weightlifting or P.E. Bands and Bodyweight.

Primary Training Goals

• Total Body Strength
• Stamina
• Core Stability
• Injury Mitigation

Primary Training Goals

Rugby is a collision sport defined by strength, stamina, and controlled aggression. Success comes from being stronger in contact, faster to the breakdown, and more resilient under repeated physical stress. Volt Rugby training builds the physical and structural foundation players need to dominate on the pitch.
The program focuses on four key areas:

Dynamic Strength – Featuring progressive Olympic weightlifting and powerlifting movements to maximize total-body force production. Athletes learn to generate more power in tackles, rucks, and scrums—building the kind of strength that imposes physicality on opponents.

Muscle Development – Driving hypertrophy with structured strength blocks to increase lean muscle mass and size. More muscle not only improves raw strength and presence on the field but also serves as a critical buffer against the repeated impacts of the game.

Work Capacity & Stamina – Using compound lifts and high-intensity complexes to increase conditioning under fatigue. Volt Rugby trains athletes to stay explosive through the full 80 minutes, building stamina without sacrificing strength or power.

Injury Prevention – Reducing the risk of spinal, concussion, and knee injuries through a strategic focus on movement mechanics, mobility, and structural stability. The program strengthens the neck, spine, and lower body through unilateral work and balance training to help players stay durable through contact.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Soccer demands total-body athleticism—combining strength, speed, and endurance with the ability to move fluidly in every direction. Volt Soccer training develops the physical tools athletes need to dominate across all 90 minutes of play.

The program focuses on four key areas:

Total-Body Strength – Training both bilateral and unilateral movements to build strength that translates to on-field dominance. Stronger athletes win more challenges, hold their ground, and strike the ball with greater authority.

Lateral Quickness & First-Step Speed – Enhancing agility and reaction time through multi-planar movement and Volt’s speed/agility/quickness progressions, designed to sharpen first-step explosiveness and multidirectional quickness.

Stamina & Work Capacity – Using soccer-specific barbell, dumbbell, and bodyweight complexes to increase endurance and power output. Athletes build the ability to remain dynamic and explosive deep into the game.

Injury Prevention – Reducing risk of common soccer injuries through targeted work on hips, hamstrings, knees, and ankles. Volt’s approach develops safer movement patterns, improves joint mechanics, and addresses muscle imbalances with resistance band, medicine ball, and bodyweight progressions.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Softball is a game of rapid reactions, explosive power, and multidirectional movement. Volt Softball training builds the athleticism players need to swing harder, move quicker, and stay healthier through long seasons of play.
The program focuses on four key areas:

Rotational Power – Developing rotational force through progressive barbell, dumbbell, and medicine ball movements—essential for maximizing swing strength and throwing velocity.

Lateral Quickness – Improving reaction time and change-of-direction ability with speed, agility, and quickness workouts that target the strength and power behind lateral movement.

Linear Speed – Enhancing base-running speed and defensive range by strengthening the hip extensors and posterior chain, driving faster acceleration and top-end speed.

Injury Prevention – Reducing the risk of overuse and lower-limb injuries by promoting muscular balance, reinforcing knee stability, and training proper movement mechanics through unilateral and transverse plane exercises.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Success in the pool depends on strength, power, and stamina—executed with precision over every stroke, turn, and kick. Volt Swimming training builds the athletic foundation swimmers need to generate more force, move efficiently through the water, and maintain speed under fatigue.
The program focuses on four key areas:

Core Strength – Developing strength and stability in the torso, back, and shoulders to maintain body position, resist fatigue, and generate maximum force with every stroke and kick.

Explosive Power – Building explosive strength with barbell and dumbbell lifts to increase power off the blocks and out of turns, helping swimmers carry more speed into and out of every wall.

Stamina – Increasing work capacity through multi-movement complexes that condition the body to maintain perfect technique over longer durations—especially late in races when fatigue sets in.

Injury Prevention – Targeting common swimming injuries by strengthening the shoulder girdle with resistance bands and bodyweight training, and reinforcing the lumbar spine and core to support efficient, safe movement throughout the season.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Tennis demands a blend of power, agility, and endurance—all executed with precision under pressure. Volt Tennis training builds the physical capabilities athletes need to swing faster, move quicker, and stay strong through every set.
The program focuses on four key areas:

Rotational Power – Developing strength through the legs and rotational force through the hips using barbell, dumbbell, and bodyweight movements—resulting in higher swing velocity and improved racquet control.

Lateral Quickness – Enhancing first-step speed and multi-directional acceleration with multi-planar, unilateral strength movements that build coordination and agility on the court.

Stamina – Improving endurance and resistance to fatigue with multi-movement training complexes using barbells, dumbbells, and medicine balls—so athletes stay powerful through long matches.

Injury Prevention – Reducing risk of common tennis injuries with targeted resistance band, stability ball, and bodyweight exercises that increase joint stability and muscular balance—focusing especially on the shoulder, elbow, knee, and ankle.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Track & Field is a sport of specialization—requiring athletes to develop unique combinations of speed, power, and endurance while staying durable through a long competitive season. Volt Track & Field training delivers the foundational strength, movement quality, and injury resilience athletes need to perform at their highest level across all events.

The program focuses on four key areas:

Event-Specific Power – Training powerlifting and Olympic lifting variations to develop the maximal strength and explosiveness needed for throws, jumps, and sprints—emphasizing efficient force transfer through the hips, core, and shoulders.

Explosive Speed & Jumping – Enhancing fast-twitch muscle fiber recruitment and hip extension mechanics to improve sprint speed, jump height, and overall explosive output through focused posterior chain development.

Endurance Strength – Building the strength base to improve running economy and delay fatigue in middle- and long-distance events. Athletes produce more force, more efficiently, sustaining speed over time and reducing energy cost per stride.

Injury Prevention – Supporting mobility, stability, and joint health with medicine ball, resistance band, and stability ball work that counteracts overuse and imbalances from repetitive training—keeping athletes resilient and competition-ready.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Volleyball demands explosive movement, quick reaction time, and rotational strength to dominate at the net and stay resilient through a long season. Volt Volleyball training builds the power, speed, and durability athletes need to spike harder, jump higher, and move faster on the court.
The program focuses on four key areas:

Rotational Power – Developing the ability to transfer force efficiently from the hips through the torso and into the arm—essential for maximizing power on every spike and serve.

Explosive Power – Utilizing barbell, dumbbell, and bodyweight training to build maximal explosiveness without adding unnecessary bulk, improving vertical jump and plyometric ability for more effective spiking and blocking.

Lateral Quickness – Increasing multi-directional agility with multi-planar strength training and targeted SAQ (speed/agility/quickness) workouts to sharpen first-step reactions and court coverage.

Injury Prevention – Minimizing risk of common volleyball injuries with training focused on shoulder mobility, scapular stability, and unilateral leg strength, helping athletes land safely and maintain healthy, efficient overhead arm action.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Description

Volt Water Polo is designed to develop the total-body strength, rotational power, and core stability water polo players need to excel in the pool. The result: better form, more accurate and powerful shots, and fewer overuse injuries.

Primary Training Goals

• Total Body Strength
• Rotational Power
• Core Stability
• Injury Mitigation

 Wrestling is a sport of total-body combat—where strength, speed, and stamina determine who controls the match. Volt Wrestling training builds the explosive power and resilience wrestlers need to shoot faster, escape stronger, and dominate on the mat.
The program focuses on four key areas:

Maximal Strength & Control – Developing total-body strength and power through foundational lifts, making athletes harder to take down and more effective at controlling opponents in any position.

Explosive Power – Utilizing Olympic lifting variations to train rapid force production—especially through the hips—supporting explosive takedowns, quick escapes, and dynamic mat movement.

Match-Ready Stamina – Preparing athletes for high-intensity competition with multi-movement complexes using barbells, dumbbells, and plates, while also improving grip and forearm endurance to maintain control deep into matches.

Injury Prevention – Targeting both muscle and joint resilience by strengthening tissues at extreme ranges of motion, emphasizing unilateral leg work, and improving hip mobility and posterior chain stability to reduce spine and knee injuries.

Every Volt program is built by our in-house team of CSCS-certified sport performance experts.

Description

Volt is always expanding our sport and activity specific programs to meet the needs of every coach , trainer, and individual. If you don't see your need on the list, we’d love to hear from you!

Don't see your sport?

Contact us to request your sport or need, and stay tuned for new additions to our growing library of training programs.