Question about length of sessions

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  • February 7, 2018 at 1:36 PM #4273
    David Canepa
    Participant

    Dear MPFPT,

    I hope that you are all having an awesome week so far!

    I was passing by because last year I followed all of your strength programs from zero, one, to in season. It was amazing and had the best results since I’ve been playing ultimate in the sense I didn’t get injured all year round!! Last year I was a student and had no problem spending from an hour and a half to two hours in the gym doing the sessions (which if you do them properly that is what it would take unless I’m doing something really badly?). Especially from program one and onwards. This year I’m no longer a student and well life gets very busy and ultimate unfortunately is no longer top priority. However, I will still be playing the season, and training and I have started to train again and got through program zero. I’m currently starting the second phase of program one but unfortunately I have really been struggling with time and can’t stay that long in the gym. I really don’t want to leave and stop doing MPFPT as it has given me great results!
    By any chance is there a shorter version of the routines. I can do one hour. That is fine, but it would have to include everything, warm up, the session, and stretching. I’m aware that I probably won’t get the same results, and their is no such thing as cutting corners, but I would like to think you can do quit a lot in a one hour gym session. It is ok if I’m not the best of the best, as at the moment I don’t plan on going to worlds or anything like that. I simply want to be healthy, in shape, and most importantly NOT GET INJURED!

    I hope that something can be done as I would really like to keep on using MPFPT strength and conditioning sessions.

    Sorry for the long post.

    Looking forward to your response.

    Best regards,

    David

    February 7, 2018 at 3:04 PM #4275
    Zi
    Moderator

    David,

    Firstly, long posts are encouraged. The more information we have, the better the picture.

    It’s a common comment that the programs take a while to execute and I agree! These programs were written to cater to as many people as possible, so in your case some trimming is required. I like it that you’re being realistic about the situation and that you simply want to stay healthy and keep enjoying Ultimate. No problem!

    So, to begin, my approach here is to achieve two things:
    1) Do a session in one hour.
    2) Achieve adaptation over time.

    I’m going to assume you take about 20 mins to go through the warmup and another 10 mins for the transition triset. I’m also going to assume it takes 15 mins per lifting triset. Each triset in Program.One is usually 3 sets. Total 75 mins.

    The first thing I would suggest is to do 2 sets of lifting triset, there for cutting the total time down to 1 hour. For example:
    Program.One – Phase 1 Day 1
    A1 Hang Clean
    A2 1-leg Hip Lift
    A3 Hollow Hold
    * Repeat one time only.

    From here, if you happen to have more time for one session, do the main lift only for a 3rd set. Example:
    A1, A2, A3, Repeat once, A1. Stop.

    The second thing is to draw out each phase longer. Instead of doing each phase for 3 weeks, do them for 4 weeks or better 5 weeks.
    How much weight to lift? That remains unchanged. Try to progress from week to week, phase to phase. You will find that progress may be slower but that is OK.

    There’s other ways to condense the program but will require further discussion and practically make a new program.
    Have a go at this for one week and let us know if you’re able to squeeze into 1 hour 🙂

    February 12, 2018 at 11:18 AM #4292
    David Canepa
    Participant

    Dear Zi,

    Thank you very much for your response! This is really exciting and it makes me really happy to hear that there is a way that these routines can be shortened! I’m on my way to the gym to give this method a try which makes perfect sense! At the end of the week I will pass by to give you an update on how it went!

    Again thank you very much for all the time, and help! It is much appreciated!

    I hope you have an awesome start of the week!

    All the best!

    David

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