Scheduling

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  • November 21, 2016 at 6:32 PM #2874
    Gary
    Participant

    How should one be approaching scheduling the different strength/ speed/conditioning aspects during their off/preseason to ramp up appropriately for the start of tryouts?

    To give you some background, I’m 27 and finished up my first season of club this past year, plagued by injuries. I was a track athlete in hs and college with lifting experience for track, but even though i was in good track shape my body was completely unprepared for the rigors of ultimate. My goal is to take this offseason to improve my footwork/CoD and to build a stronger base for a healthier 2017 season.

    I’m aware now that my track knowledge doesn’t transfer over to a multi-plane sport and was hoping you guys could provide guidelines for scheduling and periodization. For example I have 5 days a week can be dedicated to workouts (+1-2 days a weeks of rec or pickup) how should I schedule workouts offseason v preseason v in season? Any obvious no-no’s that should be avoided, e.g. no strength training after a conditioning workout?

    November 22, 2016 at 1:58 AM #2875
    Zi
    Moderator

    Yo Gary,

    I’ll first link to previous posts related to program scheduling:

    High-level overview


    Are programs only designed for peaking?


    Getting Started


    Program Scheduler

    1) There’s a beta program scheduler on the website: https://mpfpt.com/library/program-scheduler/
    2) Typical generic progression leading up to an event starts with an off-season fully dedicated strength program, then speed & agility development. Conditioning is more difficult because it depends on how efficient your heart and energy systems are and how well you recover; if you recover really well, you possibly can overlap conditioning with the other programs.
    3) Get a Functional Movement Screen (FMS) to assess your function before attempting the programs is good advice. Otherwise, jump onto Program.Zero and show us your movements here: User Video Submission Forum
    This way, we can assist you if you have trouble along the way.
    4) It is important not to do too many things at once, especially playing Ultimate or committing considerable time to a particular activity. The body must be consistently exposed to a specific stimulus to create change effectively. Doing other things too much won’t help. Be smart with what you do outside of MP programs.
    5) Finally, buy into the programs. Do them as they are with their progressions phase to phase. It doesn’t make you weaker to do a regression of an exercise. Build the pyramid of strength & performance.

    November 23, 2016 at 10:19 PM #2879
    Gary
    Participant

    Thanks Zi, I’ll read up/watch these this weekend and come back if i have any questions. Appreciate the response.

    March 5, 2017 at 2:32 PM #3446
    David Canepa
    Participant

    Hello MPFPT!

    First of all thank you very much for all that you have done here! It is amazing!

    I was just passing by to ask your recommendations on how it is that I should structure my training from now on if I want to peak for World Ultimate Beach Championships in France starting on the 18th of June. On the program scheduler I got the following:

    Start your strength program on 3rd week of Mar 2017
    Start your agility program on 2nd week of Apr 2017
    Start your conditioning program on 4th week of Apr 2017

    Since the end of last year I started with Program Zero which was great! Then continued with Program One and this week I finished the first week of Phase 3 of the program.
    I’m currently in the UK and the UK tour season starts the first week of April so I can’t really wait until the 4th week of April to start doing conditioning. What would you recommend?
    Also how do you structure strength, agility and conditioning? I currently do strength training on Monday, Wednesday, and Friday mornings. Should I then add on Tuesday and Thursdays agility and conditioning? Say in the morning one session and in the afternoon the other or how does this work? Plus how do you also fit in the team training as well? Currently train on average two times a week with the team.

    If you could please give me some heads up on how to structure this it would be amazing as currently I’m feeling very good, I’m excited about the program but wouldn’t like to over train, and get injured or stuff for not following the program correctly.

    If all this information is available somewhere I apologise for the question!

    Again thank you and I hope that you all have an amazing week!

    Best regards,

    David

    March 7, 2017 at 1:57 AM #3455
    Zi
    Moderator

    David,

    The scheduler is a recommendation. You’re right that you probably want to do as much conditioning before the UK tour.

    What’s your life outside of Ultimate like? If you’re like Tim, he can do morning and afternoon sessions almost everyday. If you’re like me, I can only choose to do one thing each day. Agility and conditioning can be done on the same day in separate sessions. Doing them together in one session, agility first then conditioning, is possible too. Remember that training agility is a cognitive process so doing it first is advised.

    With regards to juggling with team practice, it’s possible to do your conditioning on those days you practice with the team. It also depends how hard and how much you’re doing during team practice. If say you were scrimmaging savage 7v7 to 8 points, i think that’s quite a bit of conditioning already. This you need to decide how you want to balance between your own training and team training. This is an aspect that i think is worth exploring in the future for MP 🙂

    Over-training happens over long periods of time. A good metric to monitor is your resting heart rate variability over time. If the trend is increasing, you’re doing too much. Other indicators are lethargy and extended periods of low intensity/motivation/mood; but by that time, it could be a little too late and the best you could do is back off for a week or two.
    It can happen to some degree to even the best of us. I personally can’t give a certain answer because this is very individual.

    April 10, 2017 at 4:22 PM #3616
    David Canepa
    Participant

    Hello Zi!

    Thank you very much for your response and I apologise for such a delayed response on my side, it has been some very busy last couple of weeks!
    From here up to Worlds I will not be doing any other activity that is not training or preparation to Worlds! So apart from team trainings, and tournaments all that I will be doing is the strength training program, agility and conditioning from MPFPT! I will give it a try to do two sessions on a same day for a couple of weeks to see how it goes, and will report back!

    Also last week I finished Program 1! It was a lot of fun! Today I was going to start the Triphasic.One program. I have read through all the description and looks great! Can’t wait to start! My question is if this program is the the one that has been promoted with the “Prehype to the Hype!” video, and is already been released, or the version that we are currently seeing in the strength and power section is a temporary one until the new version has been realised?

    Thank you and I hope you have an amazing day!

    All the best!

    David

    April 11, 2017 at 2:41 AM #3617
    Zi
    Moderator

    David,

    Sounds like an amazing lifestyle! Pardon me, if you don’t mind… what’s your work? What’s supporting all of this training?

    Judging by the titles and timeline of events, the prehype video seems to be for the current Triphasic.One program that is in the S&P portal. There was no official launch of Triphasic.One. I’m not much involved in the core background stuff so my deduction is as good as yours haha!

    April 11, 2017 at 2:46 PM #3618
    Tim
    Keymaster

    David, Triphasic.One is ready for you to jump into. We don’t really hesitate to launch programs to our current subscribers. As soon as they’re ready to go, they go up. Our hold up with a public launch is just some marketing material and video overview stuff we’d like to have done before officially launching.

    April 11, 2017 at 3:09 PM #3619
    David Canepa
    Participant

    Hey hello guys!

    Thank you very much for both the responses! I really appreciate it! Well since I saw a program online for Tiphasic.One I decided to start it yesterday! I’m glad to hear it is ready as I really enjoyed it and had a lot of fun yesterday! :p jaja Looking forward to keep on working on the program!

    Zi, regarding your question about my work jajajja I think I really expressed myself incorrectly! I meant to say regarding physical I wasn’t going to be doing anything that wasn’t ultimate related! I still have to work all day as normal! I wish I could just dedicate myself to ultimate and get paid for that! :p jaja But I’m doing a PhD which fortunately is flexible enough to allow me to train, and a part of the PhD plus a couple of part time jobs is what supports the training and being able to go to tournaments! :p jaja

    Again thank you very much for all your support! It is much appreciated!

    All the best!

    David

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