Training Program for Current College Season

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Viewing 7 posts - 1 through 7 (of 7 total)
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  • November 16, 2017 at 11:34 PM #4043
    cellswo
    Participant

    Hi, similar questions have already been asked but I decided I might as well make use of this space to get a detailed answer.

    I’m a player on a D1 college team and I’m looking to improve pretty much all aspects of my performance. I’m slightly underathletic for this level so I’m looking to get both faster and stronger, as well as combat assymmetry, ideally peaking for regionals, I have a lot of free time to do this but obviously I don’t want to hurt myself by overtraining.

    Brief overview of our schedule:
    Our team practices 3 times a week. We have a tournament the weekend of 12/2, and after that another week of practice followed by a month off. When we get back to school mid-January we’ll resume our thrice a week practices. I’m also currently rehabbing a minor back injury that prevents me from squatting or deadlifting high weight.

    I’d like some advice on how to maximize the time available to me. It seems like I should start with Program Zero for a week. (And maybe just continue it for two up until the tournament?) From there I’d like some advice on how to go about using the 5 weeks before the season starts again in earnest to get myself as strong and fast as possible, as well as what to do once the season starts again.

    November 20, 2017 at 1:57 AM #4044
    Zi
    Moderator

    Looking at the big picture:
    – Playing Ultiamte 3x/week
    – Back injury
    – 1 month break Dec (Christmas)

    It’s looking like the best thing to work on if you want to pull through the season is your back injury. You need time away from Ultimate. I think program Zero is a good start right now to get used to the patterns and suss out what you can or cannot do. I would advise you also talk to your coaches and captains about your situation. I’m hoping they’re happy to keep you on the team if you’re able to heal up to a degree. Ask that you don’t play at all until January? Can’t expect the body to heal if you’re always exposing it to unpredictable stress (good stress is a rehab program, which is a controlled activity in the gym)

    All our programs are not about chasing weight. They’re design to be pattern progressions and reinforcement of those patterns by challenging it with load. So don’t worry if you have to do everything bodyweight or assisted (there are progressions and regressions, and you can ask for help here). Progress to Program 1 if you feel your performance is more or less like the videos and cues we’ve put on.

    Let’s say all goes well and you’re good in January. Don’t go superhard again just yet. Ease it in, maybe once a week practice and keep doign Program 1, Feb go practice twice a week maybe…. Key here is not to overestimate how you feel.

    Summary:
    – Ask time off Ultimate if possible.
    – Program Zero, check with us or the videos for progress, move on to Program One
    – Ease back to practice. Don’t overestimate your health.

    November 20, 2017 at 12:35 PM #4045
    Zi
    Moderator

    Talking abiut your back problem…

    What can you tell us about it? Cause we can give you some pointers in relation yo executing the programs.
    From a fall? Impingement? U got anterior pelvic tilt? Scoliosis?

    November 21, 2017 at 2:01 AM #4053
    cellswo
    Participant

    The back problem is a lower back injury that I attribute most likely to squatting/deadlifting with bad form about a year or two ago. It doesn’t bother me particularly often besides when I’ve tried to lift heavy weight and on two occasions after landing when jumping for a disc.

    Before playing and if I feel it at all I usually roll out my glutes, lower back, and IT bands, and stretch pulling my knee to my chest, child’s pose, upward dog, and getting on hands and knees and alternating between arching and curving my back, and rarely have any trouble.

    The problem itself is that my spine curves slightly out to the left right around the bottom of my rib cage, and I think the muscles in my lower back are pretty weak. I have no trouble doing planks, side planks, or really any core exercise, the main aggravator seems to be compression.

    I’ve considered stopping playing, but since my back doesn’t feel any worse after playing I have continued to do so.

    November 22, 2017 at 2:37 AM #4055
    Zi
    Moderator

    I’d look into Program.One and see how familiar things are. Don’t look at the program at face value because a lot of the benefits come from mindfulness of the base principles (i.e. “railroad tracks” alignment, organised position, tripod foot…). Look through this: https://mpfpt.com/library/fundamentals/program-zero-phase-0/

    If the fundamentals are vague, then Program.ZERO is a best way to practice them. It’s a basic program but looking at how much work you’re made to do (3x a week practice, right?) it should benefit you greatly. All our programs have the same objective: Functional Performance Training. If you do this, during your break, you can compress the 2x/wk program in a 3x or 4x/wk format by just accelerating it (4x/wk format means you do Week 1 and Week 2 within one week). Following me?

    Otherwise Program.ONE is a great way to go. Unilateral training emphasis, simple program, 3x a week. I wouldn’t go further because of your heavy training commitments. Remember this quote: “If it hurts, don’t do it”. We’re here to help modify if that is the case.

    December 20, 2017 at 9:05 PM #4105
    cellswo
    Participant

    So I’ve begun program zero and have a couple questions.

    In the beginning I had to focus extremely hard to not squat at all while hip hinging. Since then I think I’ve figured it out, and I use feeling a stretch in my hamstring instead of my quads as a cue. I just wanted to make sure that sounds correct.

    Now onto questions that probably have less definite answers, but first to clarify, I am on winter break right now so there will be no mandatory frisbee practice to worry about.

    Would it be detrimental to do agility.zero at the same time, or at least do some sort of speed/agility work? I’m currently doing program zero with a workout every other day. I obviously don’t want to get injured by doing too much too fast but I have nothing to do for the next month except get better at frisbee and I’m trying to maximize that time. Here are more questions:

    Would it be beneficial do do program zero at any faster a rate than I currently am (maybe 2 days on/1 day rest/2 days on/2 days rest?) If it’s ok to do the speed/agility would I want to do that on the days I’m not doing strength or would I want to keep them on the same days so the rest days are full rest days?

    December 21, 2017 at 1:40 AM #4106
    Zi
    Moderator

    Hip hinging will stretch the high hamstring (near hips) and your quads contribute to stability. So what you describe sounds about right. Very slight knee bending is totally fine but not pass the toes which would be a squat; it depends on your body and centre of gravity.

    From an earlier reply:
    you can compress the 2x/wk program in a 3x or 4x/wk format by just accelerating it (4x/wk format means you do Week 1 and Week 2 within one week).

    Yes you can compress Program.Zero (i like the idea of 3x a week, not 4)
    Yes you can do Agility.Zero between lifting days but do give yourself 48-72 hrs between Strength & Power sessions if you’re doing that. So, something like…
    Mon – P0 D1
    Tue – A0 D1
    Wed – P0 D2
    Thu – Break
    Fri – A0 D2
    Sat – P0 D1
    Sun – Break
    Or any combination that suits you.

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