More about peaking

With lifting, you got Program.Zero and Program.One. There are so-called Zero and One because if most of your teammates have never lifted before or have been inactive due to injury and have just finished rehab then you do Program.Zero. If most of you are functionally sound and are ready to take it one step up, go Program One.

Same for Speed & Agility, start with Zero and progress to One.

conditioning depends on competency level and how much time you got. Goose Cones is the toughest variation. I recommend you do 150 shuttles or triangle shuttles if you haven’t nailed the crossover turn technique.

Let us know how you go and show some vids! Would be awesome to see groups trying things out together and you’ll get feedback.

You do everything as they come. Yes, more work added over time.

If you do all the ‘Zero’ programs, you lift twice a week, do speed and agility twice a week, and do conditioning twice a week.

If you are not playing any Ultimate or maybe one hour game a week, or doing just skills, you should be fine.

If you are playing/training ultimate a lot, it may be wise to think twice about introducing a dedicated ESD program.

Balance your work. It’s up to how much time you all have and your priorities.

Jodien,

You can start your Agility now.

How’s your IFP and OFP looking? Are you getting a hang of it? Maybe do the 150 shuttle only.

The agility and ESD schedule recommendations are staggered slightly so that you spend a little bit of time grooving IFP/OFP on the field before putting volume through ESD. Yes you can start both at the same time, but if you’re very new to the concept, i would advise getting a hang of it first.

Peaking in May? I’m assuming it is a tournament or a tryout?
Program.One as a whole is more of an off-season program. If you’re doing tournaments, lots of team practice etc. cause it’s in-season, I would maybe juggle between Phase 3 & 4 of Program.One but really becareful with the intensity. Better to load light to medium and learn to know when to just not lift if you don’t feel right.

Jodien,

Do you feel you need more work in the Program.Zero scope of movements? Do you feel you need to progress to Program.One to get better? It’s a decision with many factors to consider.
How about this… Remember that it is not always about the load. Getting stronger can be about how competent in your movement skill. So, may i suggest that you go ahead with Program.One but be conservative with your load. I say this only because you are having tryouts and will be relatively in-season. If doing 3 sets is too much for you or you are feeling less than stellar on a particular day, don’t be afraid to dial the program a couple or more notches.

Jodien,

We have an In-Season.One program up right now! Use that.

Regarding your conditioning, there’s many factors that go into how long you last before gassing out. When you say you felt “very winded”, some context would help. Was it a long point? Were you constantly running all out? Were you out of breath and breathing so hard you need to stop? etc.

Do you have a heart rate monitor? Have you tested your conditioning before?