Olympic Fitness Challenge with Volt Athletics - Track & Field

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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 🚀

 

Week Two: Track & Field

This is a "no weights" workout so even if you only have a box or bench at home, you can do this anywhere!

 

BW Box Jump to Single Leg

Coach Notes:

  1. Extension through ankles/knees/hips

  2. Throw arms upward with double-uppercut

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

  4. 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.

BW Box Jump

Coach Notes:

  1. Push butt back first, then sink hips to transfer all weight to box

  2. Keep core locked, back flat, eyes up

  3. Drive through the heels to return to standing

  4. Do not let knees collapse inward

Instructions:

  1. Stand 6-12 inches in front of a box, with feet slightly wider than shoulder-width apart and toes pointed forward or slightly outward. Lock your core and pull your shoulders back and down.

  2. Keeping your arms in front of you for balance, push your hips back and bend your knees, sinking your hips backward until your butt touches the box. Keep your chest proud, eyes up, and knees out.

  3. Do not lose tension in your core when your butt reaches the box. Transfer your weight fully to the box with control.

  4. Drive through your heels, engaging your glutes, to return to standing and complete the rep.

  5. Do not let your knees collapse inward.

BW Box Squat

Coach Notes:

  1. Keep core locked, back flat, eyes up

  2. Push butt back first, then sink hips to transfer all weight to box

  3. Drive through the heels to return to standing

  4. Do not let knees collapse inward

Instructions:

  1. Stand 6-12 inches in front of a box, facing away from the box, with feet slightly wider than shoulder-width apart and toes pointed forward or slightly outward. Lock your core and pull your shoulders back and down.

  2. Keeping your arms in front of you for balance, push your hips back and bend your knees, sinking your hips backward until your butt touches the box. Keep your chest proud, eyes up, and knees out.

  3. Do not lose tension in your core when your butt reaches the box. Transfer your weight fully to the box with control.

  4. Drive through your heels, engaging your glutes, to return to standing and complete the rep.

  5. Do not let your knees collapse inward.

BW Seated Pause Box Jump (2 sec)

Coach Notes:

  • Sit back on box, transfer weight fully off feet

  • Explode off the ground

  • Throw arms upward with double-uppercut

  • Land on box with soft heels

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

Instructions:

  1. Stand facing a box with another box or a bench positioned behind you. Lock the core and keep the head in a neutral position.

  2. Push butt back and squat down until butt is resting on box. Load the arms by pulling the elbows back to prepare for the jump.

  3. Transfer your weight entirely to the box and PAUSE for 2 full seconds.

  4. Then, explosively extend through the ankles, knees, and hips while swinging the arms forward in a double-uppercut motion.

  5. Jump up onto the box, landing 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.

BW Single-Leg Box Squat

Coach Notes:

  1. Lower butt to box slowly, transfer weight fully to box

  2. Keep core locked and torso tall

  3. Drive through the heel to return to standing

  4. Keep opposite leg straight out in front throughout movement

Instructions:

  1. Begin standing on one leg in front of a box. Hold the other leg straight out in front of the body for balance.

  2. Push the hips back to lower the body to sit on the box. Descend slowly and with control; do not flop onto the box.

  3. Transfer your weight fully to the box, then drive through the heel and extend the hips to bring the body back to standing to complete the rep.

  4. Complete all reps on one leg before switching.

BW Squat Box Jump

Coach Notes:

  1. Lock core during squat, keep eyes up

  2. Transfer quickly from squat to jump

  3. Throw arms upward with double-uppercut

  4. Land softly with heels on box

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

Instructions:

  1. Stand 1-2 feet in front of a box, with your feet slightly wider than shoulder-width apart and toes pointed forward or slightly out. Lock the core, pull the shoulder blades back and down, and center your weight over your heels. Keep the chest and eyes up throughout the movement.

  2. Squat down by pushing the butt back first, then bending the knees to sink the hips. Descend until hips are even with the knees, then immediately transfer power into a jump.

  3. Explosively extend ankles, knees, and hips to jump up onto the box, swinging your arms forward in a double-uppercut motion.

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

You crushed it!

BW Tempo Single-Leg Box Squat

Coach Notes:

  1. Core locked, torso tall

  2. Descend SLOWLY for 5 full seconds into seated position

  3. Transfer weight fully to box

  4. Drive through the heel to return to standing

  5. Hold opposite leg straight out in front

Instructions:

Begin standing on one leg in front of a box. Hold the other leg straight out in front of the body for balance.

  1. Push the hips back to SLOWLY lower the body to sit on the box. Descend for a count of 5 full seconds.

  2. Transfer your weight fully to the box, then drive through the heel and extend the hips to bring the body back to standing to complete the rep.

  3. Complete all reps on one leg before switching

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!