Programming, scheduling, peaking, OH MY!

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  • April 5, 2017 at 3:20 PM #3587
    Tyson Hart
    Participant

    I’ve read and read, listened and watched, even delved off into other literature, and still find the programming, periodization, and peaking somewhat confusing. If Ultimate seasons were simple, like football for instance, then we’d have an off-season for S&P in the spring, agility early summer, and condition right before season starts in the fall. But, we’re all individual snowflakes and have college seasons, club seasons, pro seasons, beach seasons, single tournaments, rec leagues, and some players have differing combos of all of those! I guess the closest comparison would be like some pro soccer players who have a club regular season, a club championship season, and world cup seasons. When is their off-season? With all that in mind, I’d like some feedback on ideas and thoughts for my planning.

    Background: I’m an older (36) Ultimate player working on correcting my years of asymmetries. I tore my meniscus a year and a half ago, went to physical therapy and completed my stint there. Everything felt better until I pulled up sore again after a five-mile run (my typical historical training regime, long slow runs x 5 days a week). I quit distance running cold turkey and I’ve since followed MPFPT through Program Zero, and am finishing up Program One (although I took last week off because I strained my hamstring doing SLDL’s). I stretched Program Zero and Program One long to really focus on getting form and asymmetries worked on. So currently, I lift three times a week and I’m a coach/mentor for a college team and practice with them for two hours, twice a week.

    Goal: I’ve got a Beach tournament the weekend of June 10 and would like to peak for that weekend. I’ve used the Program Scheduler and it suggests I begin Agility Drills this week, and two weeks later add Conditioning.

    Questions:
    1) What S&P regime should I do?
    – keep doing phases 3 and 4 of P.One like I’ve read in other posts?
    – keep lifting 3 days a week or cut back to 2?
    – if cutting back to 2, which exercises?
    – since I’m still adding weight every other week due to my novice lifting experience, how heavy should I lift?
    2) When adding the Agility Program, should they replace a lifting day, or should this be adding to weekly schedule?
    3) I’ve read many posts that conditioning can be substituted if weekly practices are occurring, is this ok?
    – Eventually, the college kids will have summer break (no more practices) and I will do Conditioning. Can I piggy-back the condition days after doing the agility work?
    4) What about the week leading up to the tournament, how should I alter my schedule that week?

    Current thoughts:
    W1-W4 – S&P x 3, Agility x 2, Practice x 2
    W5-W8 – S&P x 2, Agility x 2, Conditioning x 2
    W9 – S&P light/Sagebro workouts x 2, Conditioning/Agility x 2

    Sorry for the lengthy post, I’m just trying to synthesize all of the information and need someone to bounce the ideas off of. Also, thanks for the website and info! I’m just shy of being a member for one year and I’ve made HUGE strides in gaining strength and bettering my Ultimate game through MPFPT’s paradigm-shifting experience!

    April 5, 2017 at 7:24 PM #3593
    Goose
    Participant

    Hey Tyson! I’m going to answer several of your questions succinctly but because I can tell you are really into getting the most out of your training, I’d like to offer my email address through which I’ll extend my phone number so we can have a phone chat and really cover everything.

    First, I love your open-mindedness and approach. Spending the time in the gym, using these programs make the world of a difference in restoring symmetry, not to mention the other obvious benefits. Symmetry is one of the greatest reasons I lift throughout the season(s). Tim is currently writing an “In-Season” S&P program. I don’t have an ETA for it, but it should help a lot of our peeps this upcoming season.

    1) For now, I would stick with Program.One phase 4 but cut your lifting back to twice a week. Cut Day 2. If you have to, you can reduce to once/week and just alternate Day 1&3. Keep lifting as heavy as you can while moving the weight with high velocity. We don’t want you to be a ‘straining athlete’, we want you to be an explosive one. This often means 45-75% of 1RM.
    2) You will likely need a couple of days of agility work to get the most out of each week.
    3) What you heard can certainly be true. I find that it varies wildly based upon the baseline conditioning level of the athlete and their target. The top conditioning coaches out there say that 2/wk is enough for maintenance but you really need 3-4 to see rapid adaptation (again, this is highly dependent on the athlete). I Condition the same day I work Agility. The key is to focus on high levels of execution during conditioning despite fatigue, which can be tough depending on how hard you go in your agility session. Your nervous systems recruits different muscle action and selection in a fatigued state. You will want to have grooved clean crossovers, IFP, and hip-shoulder dissociation patterns to help you win your matchups during long points of ultimate.
    4) The week of a peak: I usually don’t recommend lifting after Tuesday night. No conditioning, agility, or speed work after Thursday. Throw a lot all week. Take contrast showers. SMR/Stretch. Hydrate.

    I hope this helps a bit.

    goose@mpfpt.com

    April 5, 2017 at 7:27 PM #3594
    Goose
    Participant

    My suggestion:
    W1-W4 – S&P x 2, Agility x 2, Practice x 2, Conditioning x 1
    W5-W8 – S&P x 2, Agility/Conditioning x 2, Conditioning + 1 (3 days of ESD)
    W9 – S&P light/Sagebro workouts x 1, Conditioning/Agility x 2

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