Combining Programs

Welcome Bugarshush!

I’m sorry that the website isn’t quite straight-forward but we are working on improving the clarity of how the content fits with the system.

In the meantime, here is a link to our framework. Think of it as a skeleton structure of how we approach performance training.
MPFPT Framework Overview
In here, Tim describes the four “portals”/aspects/buckets of performance. We have grouped programs according to these portals. We need to train all of them, but one or two buckets might need to be prioritized at different times of the year! I believe you have decided that S&A and the ESD portals are your priority right now, but you should still have an S&P and MQ component.

Yes, you can do an S&A and ESD program staggered with each other in a given week, or at the same time in one session. What you need to do is look at your own schedule and work out how to execute these programs given your circumstances. Usually one would look at how far away from your season or competition. If you are finding that you can’t fit these programs in a reasonable manner, shed some light on your weekly lifestyle schedule up until the event and we can discuss modifications here (e.g. I work 5 days a week 9-5, I have weekly dates with the partner every friday night, I got 3 team practices on Sun, Mon, Wed… etc.)

Simple example of scheduling:
Mon – SA
Tue – ESD
Wed – S&P + MQ
Thu – ESD
Fri – S&P + MQ
Sat – SA + ESD
Sun – Break

I hope this is helpful and I encourage you to keep posting if you need more help.

Aaron,

I read your original post again and you’re peaking in September.

Key questions:
1) Have you done any of the off-season programs?
2) Club tryouts in September. Are you in-season now??? I would imagine clubs don’t have game practice so far ahead of tryouts…

Hi Aaron,

OK that gives better clarity. Reminder that we’re trying to add performance enhancement protocols so that you reduce risk of injuries.

For S&P, do In-season.One. Your team practice, disc skills, and tournaments are priority. Among all the tournaments, the USAU club series is your main event spanning two months.

MQ is always an important aspect at any stage but more so during in-season. In-Season.One has an extensive MQ routine prior to the lifts, and if you’re short of time, doing those with time and attention is better than powering through the entire program. That’s not to say the lifts are not important (think of it as a ‘Save’ button after going through the warmup and correctives).

For ESD, it’s a toss up whether to do or not, jostling with Agility. I would advise finding a decent gap between tournaments. Hopefully you have something like 6 weeks before Sectionals and you can do one of our 6-week ESD programs. Reason is it is very easy to pick up overuse injuries in-season. I don’t know how your team runs practice either, because if your team loves grinding and drilling all the way (the old school style, if you will), that is already a lot of specific conditioning and stress. Otherwise, a team session something like skill/tactic drills that with adequate rest times between and a simple 20-30min scrimmage at the end shouldn’t burn you out, it is fine to slide some ESD work in your routine leading up to Sectionals.

Agility component is a toss up (jostled with ESD) assuming you’ve been playing field sports for a few years now (you said “My pre-conditioning is pretty high”). Playing the game and reacting to players is the best agility training one can perform. The decision to add an agility program depends on how well you personally move and transition movement on the field, and this bucket is filled easily from team practice. I suggest doing Agility.One as a priority over an ESD program. Reason is doing an agility program allows you to check-in with your high speed movement quality which will feed MQ and Agility at the same time. Don’t smash at the exercises (you want to control how much impact stress in-season) but rather try to aim for fluidity in movement (control).

Regardless of everything, taking time off a.k.a. RECOVERY is the most important rule. It is OK to not force yourself to do training. As much as you think you’re good-to-go or well conditioned, there is a fine line between gains and stagnation. I know we all want to get better ASAP but there is no point risking something like tendinitis from running too much too soon.

In summary and TLDR:
– Team Practice (2x/week)
– In-Season.One (2x/week)
– ??? Agility.One (3x/week)
– ??? 6-week 150 Shuttle (2x/week) [leading up to Sectionals]

Monday: Agility.One (+ESD July/Aug)
Tuesday: In-Season.One
Wednesday: Agility.One (+ESD July/Aug)
Thursday: Practice
Friday: Agility.One
Saturday: Practice
Sunday: In-Season.One

If you can give detailed tournament calendar, I can suggest how to fit the Agility and ESD in your tournament gaps. Maybe you do one or the other, or both. Our beta program scheduler is more suited for off-season, so it isn’t the most helpful. Are you able to consider doing two training sessions in one day? AM+PM sessions with 4-6 hrs gap?

P.S. MPFPT is aware scheduling our programs is not straightforward as we hoped for the little reasons I mentioned above. Your consultation and discussion with us helps us understand how to better improve our service in the future.

That calendar is juicy. You’re in a good spot. 7 weeks till July tournament, 4 weeks (5 technically) between august tournamemt and Sectionals. 1 week out of sectionals please just drop all conditioning.

You can do Agility.One, phase 1 & 2 for 3 weeks each. After August tournament, do phase 3 for 3 weeks.

You can do a 12 week ESD program (i.e. 150 triangle + 10-cut). Do the first 7 weeks leading up to July tournament, then continue where you left off for another 3 or 4 weeks after your August tournament. It is ok to miss the final week, would have accrued ton of work already.
Alternatively, do 6 weeks 150 shuttle today leading up to july/aug tournament, then roll back starting at week 3 of the program, performing the rest of it again for 4 weeks going into Sectionals.

Between the July/August tournaments, keep the lifting going as usual, do more recovery type stuff. You can do a 130bpm walk/trek for 30-40 mins or do tempo runs at 60-70% intensity, low low volume. I like them walks/hikes 😉

1 week out, you can mish-mash some agility drills that will top it all off, like 2 sets of 2-3 drills is all you need. Maybe during team practice you all work on some reaction stuff. No esd work please, body needs to rebound from stress and peak! Lift in-season 2 sets, no training 2 days out.

Eat well blanaced died, get as much sleep as possible. Get more work stuff done early to minimize mental stress.

There’s some obvious hints here as to what you can do in between the USAU series over the two months, but might be a good idea to check in after August tournament to see how things have gone. Touch wood, you won’t have to change this plan halfway.

What does the E:I:C mean?
Click this link, scroll down to your question.

0:1:0 for rebound jump if you watch the video essentially just pull yourself into a good squat posture, and reactively attack the ground. It’s aggressive and high impact. take a bit of time for each rep.

All the best, glad to help.