Returning to Ultimate Right

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  • January 13, 2018 at 1:00 AM #4222
    BackToIt
    Participant

    Greetings everyone,

    I will try and keep my story short but there is also a TLDR below it. I believe what is there is important to get some of the information out there to better gage how I should get back into playing shape the right way.

    I went from doing ESD and minor speed/agility workouts (not consistently) while playing relaxed club ultimate in the summers and coaching youth during fall/winter/spring for four years. I jumped right into playing college ultimate as well as making the Nashville AUDL team all in the same year. Due to poor offseason and in-season training I had a knee injury, bursitis, close to sectionals that set me back more so than it should have. I rested for two weeks and immediately went back onto the field and caused more harm which led toward resting but less concentrated rehab before my first AUDL season. I felt burnt out entirely from the sport after the pro season due to poor performance, stop playing altogether and concentrated solely on finishing college and starting a career.

    TLDR: It has been almost three years since I stopped playing after injury & burn out and I miss ultimate so badly. I feel like I cannot get back into the game unless my body is prepped for the high level.

    Starting question is that I plan on starting strength & power program_zero (db,kb) next week but I am not really trying to return toward playing a season (club or trying out for AUDL) in 2018 but in 2019. So with me waiting over a year for peaking before club season in 2019, how should I approach the process? Just keep going with offseason programs back-to-back until next year? Extra info that could help; not physically strong and never given proper strength training routine/program.

    Thanks ahead of time.

    January 15, 2018 at 6:36 AM #4224
    Zi
    Moderator

    Yo dude,

    I recommend staging your come-back. There are so many qualities an Ultimate athlete needs to work on that we need to keep cycling between qualities in order to consistently build up.

    This is just an example. I would probably want to split this year into two stages. Each stage starts with an off-season and finishes with an Ultimate event. This event could even be simply a finals at social league or a any kind of tournament.

    On the physical preparation side of things, following one of the MPFPT programs is easy. In terms of game skill, start with getting back on throwing. As time goes on, S&P should be around Phase 3 or 4 and you can start doing Speed & Agility Zero or One, and you can start doing more running via tempo running or game practice.

    Remember to flow into In.Season program once you finish an off-season S&P program. From here onwards, you can start conditioning programs counting back from your event date. You also want to be practicing with your team 1-2 times a week.

    Notice that what I have explained has a form of ebb and flow between qualities and how intense those qualities are trained from one period of time to another. All culminating into your tournament or league finals.

    Good luck.

    January 16, 2018 at 5:54 PM #4227
    BackToIt
    Participant

    Zi,

    Thanks for the help and example of scheduling for flowing into programs with playing as well. Luckily enough there is local pickup scheduled twice a week and a club team I may be able to join for a few tournaments later this summer.

    The S&P.0 is foundational strength I don’t want to over do it or go through again building strength on dysfunction, I already implemented one or two regressions from workouts, but how far out should these workouts be placed? Being two days a week only seems like there will be a lot of down/rest time but how long is it too long to wait in between day one and day two or from day two to the following week?

    Thanks.

    January 17, 2018 at 1:40 AM #4235
    Zi
    Moderator

    Fighting dysfunction is a life-long battle because of the things we do as humans today i.e. long periods in one posture like sitting or standing. By doing a functional performance based program like MPFPT programs, you’re already in a good spot. Doesn’t matter if it’s P0 or Triphasic. They’re all tailored to battle dysfunction.

    There have been quite a few people who asked if P0 can be accelerated/condensed, and the answer is YES! If you’re not playing much just yet, hit it 3-4 times a week. Meaning you can finish 3 weeks of the program in 2 weeks (6 sessions divide by 3 days/week, makes 2 weeks) if you do it 3x/week. I do recommend that if you condense P0, that you perform one phase at least for 3 weeks regardless of how many days you are doing it because that’s about the average time it takes for peak adaptation. Also, I would give one day in between sessions as a good starting point and see how you feel.

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