Club Ultimate Programming

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Managing Overall Workload

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Foundational Phase

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Image of Seasonal Training for Ultimate Athletes. Shows a circle made of four arrows feeding into each other. Information for Off-Season: Foundational Strength & Power Build your foundation through upping core control and build strength & power, focusing on work to correct imbalances and restrictions in your body. Workouts cycle between building strength (using heavy loads on slower movements) and power (using lighter weights and dynamic movements) to better adapt to the training stimulus and be ready to translate to on-field performance. Build your endurance/aerobic base through running long slow distances and tempo runs so you can go all tournament. Pre-Season: On-Field Translation Draw direct connections of the lifting movement patterns into running technique. Transition to more single-sided movements to ensure you’re ready to perform and stay healthy once the season starts. Workouts cycle between strength and power, with an increased focus on muscular endurance and stability for on-field movement patterns. Work on running mechanics and prepare your body for the impact of playing ultimate. Become a more efficient and injury-resistant mover. In-Season: Efficient Movement Continued prehab & rehab work integrated into lifting workouts to keep you practicing and playing. Emphasis on single-sided movements with mobility, stability, and soft tissue care to keep your joints moving smoothly. Conditioning targeted at efficient movements on the field and removing your “energy leaks”. Peak: Maximal Performance Prepare for the rigors of end of season performance, getting ready to peak for your major tournaments. Emphasis on muscular endurance and repeated power moves in lifting. High-intensity, high-recovery work on the field to complement your practices.

Overarching Training Plan

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Reading Programming

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Workout of the Week

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