Olympic Fitness Challenge with Volt Athletics - Tennis

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The Olympics are here!

This month, we're celebrating the spirit of the Olympics by offering you a chance to train like an athlete. Each week in July, we're giving away one free Volt workout tailored to a different Olympic sport. Our expert-designed workouts will help you push your limits and achieve your fitness goals!

Join the challenge by coming back here to the Volt blog each week to find out what sport and workout is up next! Share your progress by using #VoltOlympicChallenge 🚀

 

Let’s get started!

 

BW Box Jump

Coach Notes:

  • Explode off the ground

  • Extension through ankles/knees/hips

  • Throw arms upward with double-uppercut

  • Land in athletic position with knees and hips bent, spine neutral

  • Step feet down off box one at a time

Instructions:

  1. Stand 1-2 feet in front of a box or other elevated stable surface with feet hip-width apart and toes pointing forward. Lock the core and keep your head in a neutral position.

  2. Bend at the hips, knees, and ankles to load the legs and prepare to jump, pulling the arms back behind the hips.

  3. Explosively extend through the ankles, knees, and hips while swinging the arms forward in a double-uppercut motion.

  4. Land softly on the center of the box in an athletic position, with knees and hips slightly bent and spine in a neutral position. Hips should be at or above knee-level, never below the knees.

  5. Straighten legs to a standing position on the box and then step down feet one at a time to complete the rep.

DB Goblet Squat

Coach Notes:

  • Lock core, keep back flat, eyes up

  • First movement is butt back

  • Drive through the heels

  • Do NOT allow knees to collapse inward

For DB Goblet Squat:

  • % e1rm: 50.0, 55.0, 62.5, 65.0

  • Reps: 10, 10, 8, 8-10

  • Rest: 90s, 90s, 90s, 90s

Instructions:

  1. Stand with feet shoulder-width apart and toes pointed slightly out. Hold one dumbbell in a vertical position with both hands, hugging it close to your chest and under the chin, with thumbs together and palms facing the ceiling. Lock the core, expand the chest, and keep the head neutral and the eyes up throughout the movement.

  2. Push the butt back first, then sink the hips to descend until hips are parallel to the knees. Keep the torso tall and the chest proud.

  3. Drive through the heels, engaging the glutes to extend the hips and return to standing to complete the rep.

  4. Do not allow the knees to collapse inward or drive forward beyond the toes.

Cable Straight-Arm Pulldown

Coach Notes:

  • Lock core, keep slight bend in knees and hips

  • Keep arms straight throughout movement

  • Pull cable downward with triceps

  • Do not rock or sway

For Cable Straight-Arm Pulldown:

  • % e1rm: 55.0, 60.0, 62.5, 67.5

  • Reps: 12, 12, 12, 12-15

  • Rest: 60s, 60s, 60s, 60s

Instructions:

  1. Begin by setting a cable pulley to the highest position and attach a horizontal bar attachment.

  2. Stand facing the pulley and grip the bar with hands slightly wider than shoulder-width apart in an overhand grip. Keep the arms straight.

  3. With a slight bend in the hips and knees, pull the bar straight downward, keeping the arms straight in order to utilize the triceps. Keep the lower body still throughout the movement.

  4. Return the bar overhead without bending the elbows to complete the rep.

DB reverse lunge

Coach Notes:

  • Weight displayed applies to each dumbbell

  • Keep core locked, shoulders back, eyes up

  • Step backward, keep weight centered over front heel

  • Push off back foot to return to standing

  • Perform all reps on one side before alternating

For DB Reverse Lunge:

  • % e1rm: 50.0, 55.0, 62.5, 65.0

  • Reps: 10, 10, 8, 8-10

  • Rest: 60s, 60s, 60s, 60s

Instructions:

  1. Stand tall with feet shoulder-width apart, toes pointing forward, and dumbbells held at your sides in a parallel grip.

  2. Step backwards into a full lunge, keeping weight centered in the heel of the front foot. Sink the hips until even with the front knee, while maintaining a vertical shin and upright spine position.

  3. Push off the back foot to return to the standing position to complete the rep.

  4. Perform all reps on one side before alternating.

Band Row

Coach Notes:

  • Band at chest height

  • Pull band directly to chest, keep elbows above hands

  • Lock core, squeeze shoulder blades together

  • Do not allow body to rock or sway

For Band Row:

  • Reps: 10-15, 10-15, 10-15, 10-15

  • Rest: 60s, 60s, 60s, 60s

Instructions:

  1. Secure a band at about chest height and stand facing the band with a slight bend in your knees. Grip the band in both hands in an overhand grip. Lock the core and pull your shoulders back and down.

  2. Pull the band directly to your chest, keeping your elbows higher than your hands and tucked in to your sides. Squeeze your shoulder blades together as you row, and do not allow your body to rock or sway during the movement.

  3. Straighten your arms to return to the starting position to complete the rep.

  4. Move slowly and with control throughout the movement. Do not allow the band to lose tension. To make the movement harder, grip the band closer to its anchored end or use a heavier band.

Side-Lying Hip Abduction

Coach Notes:

  • Turn foot inward, keep leg straight throughout rep

  • Constant motion

  • Control speed of leg

For Side-Lying Hip Abduction:

  • Reps: 8-15, 8-15, 8-15

  • Rest: 30s, 30s, 30s

Instructions:

  1. Lie on the ground on your side with the bottom leg bent and the top leg straight. Stretch one arm up overhead for a head rest, or bend the elbow to prop the head up with the hand.

  2. Lock the core and keep the torso and upper-body still throughout the movement. Turn the top leg inward slightly. Keeping the leg straight and the hips square, raise and lower the leg using the muscles of the outer thigh and butt.

  3. Do not let the leg travel forward over the body during the movement. Keep the leg in continuous motion. Complete all reps on one side before switching.

Band Pull-Apart

Coach Notes:

  • Band at chest height, arms straight

  • Keep chest proud, head neutral

  • Squeeze shoulder blades together

  • Control band through entire ROM

  • Use underhand grip as alternate

For Band Pull-Apart:

  • Reps: 10-15, 10-15, 10-15

  • Rest: 30s, 30s, 30s

Instructions:

  1. Stand with a band held in both hands at chest height in an overhand grip.

  2. Keeping the core locked, squeeze the glutes and activate the lats and muscles of the shoulders and upper back to pull the band apart. You should feel the shoulder blades squeezing together. Keep the elbows straight.

  3. Move slowly, maintaining control of the band throughout the full range of motion, and keep the neck relaxed.

You crushed it!

Stay tuned for a month filled with FREE weekly workouts to keep you motivated! Whether you’re just starting your fitness journey, looking to push your limits or leading a team to glory, we’ve got something for everyone.

Don’t forget to follow us on all our social channels to stay updated and tag us in your workout posts. We love seeing your progress and celebrating your hard work and dedication!