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Tyson,

There’s a few things to tackle here so I’ll try my best. Also, I’ll respond to you as a case study because I’ll have to make assumptions. OK…

1) I had tryouts last weekend and made the team!

AWESOME! <3

2) …strained a muscle in my lower-left back, my right hamstring tightened up, and my left knee feels tight… So, leading up to Regionals, and hopefully Nationals, how should I approach training and getting my body whole again?

When things like this happen, the chain link is weak/broken. Focus on fixing the link because tugging on the chain no matter how much load there is will hamper the healing. All your three pain sites are very likely due to poor motor patterning (right handed thrower? handler/cutter?) which is inherent to Ultimate. It is possible the combination of high intensity off-field training and 2x practice per week exacerbated the issue (a bit more on this below).

Don’t worry about losing gains because you won’t!

Dial back the field work. It is often stressful on a broken chain. At most, static throwing with a partner.
Prioritize the MQ sphere by doing things like the warm-up of any of the S&P programs. These activations, mobilisations, foam rolling, etc. when done with a lot of attention to detail can reveal what is really wrong and reset. The key is detail, time (no rushing!) and reps.
In order to maintain your strength, a program like P0 or In-season.One (remove explosive stuff and replace with rehab) is excellent. At most all you gotta do is regular split squat, 1-arm SLDL, DB bench/push up, Row/Chin Up. But these weighted stuff needs to be back stage and its ok not to push through.
Tempo runs at maybe 60-70% should be fine. Keeping it fairly low intensity reduces some risk that we hammer on your strains. If you can do it on grass, you’re gold. It’s not about pushing, it’s about “surviving” through this stage.

Doesn’t sound like anything is broken yet, so let’s not take your body there. I don’t think you need specific rehab protocols. The goal is Regionals, yeah?

3) I peaked for tryouts last weekend by finishing up Triphasic 1 and reducing my lifting days from three to two, 8 weeks out. My 8 weeks leading up were: 1) Speed Workout + Sprint Intervals, 2) Lift Triphasic Phase 4, 3) Practice, 4) Tempo Run or HICT, 5) Practice, 6) Lift Triphasic Phase 4, and 7) Rest.

The big S&P programs (i.e. P1, P2, Triphasic) are off-season programs. They gotta be done as far long away from an increase in sport activity, usually the moment any field practice starts. This includes Phase 4 of triphasic. Recommend it be done before your first Ultimate practice leading up to the season. By that time, your speed and agility becomes a priority as you build to tryouts. Lifting can be a very simple program like In-Season.One. Since you won’t be too burned by the lifting program, you can also start increasing your energy systems activity.

Essentially it will look like at least 2 sessions in the weight room environment and at least 2 sessions of tempo run/cardiac output mixed with a little throwing cause in-season. Recovery is just as important so have lots more of it. You should be feeling “ready” most of the time, not lethargic, laying a little low hoping we can pounce at Regionals.

Something that I’ve been told many times by other coaches:
Programs are not one size fits all. How you mix and match your activities throughout the season is very contextual.

Anyway, I hope my advice helps, please don’t hesitate to keep communicating so we can help you get the best out of your season!

Tyson,

Re: Tapering Training Volume

It was a conservative recommendation and based on an average individual. Most people work very well with 4 focused sessions outside of team practice, alternating between “High” or “Low” intensity through the week. In terms of HR data, High Intensity pertains to big power output <10sec with full recovery, while Low Intensity is more toward Tempo runs/aerobic work with avg-HR<AnT (ANaerobic Threshold). I categorise team practice as High Intensity days as it is chaotic and has no specificity in terms of physiological development.

As an example, you got two lifting days which will focus on raw power output. Then you got 2 conditioning days of high intensity i.e. HICT, Speed development, Agility. Top that off with 2 team practices which can be considered as high intensity conditioning as well. That’s six sessions in the week.

Also, it is not uncommon for athletes to think doing more is better. The need for more training volume is largely influenced by training age, historical training effectiveness, everyday stress (mental and physical), and genetics; all of which obviously I don’t know much of about you to give accurate advice! As a saying goes, training should make you feel better and perhaps that might be a good way of gauging your training volume going forward. Granted, I’ve seen many athletes here in Australia who lift 2 days a week, and just play lots and still win titles. Jealous much? Haha!

Re: Energy Systems Development

I was in the early stages of working on those specific ESD methods, so take it with a grain of salt. Understand first that the methods in JJ’s book are many, not described very well, and based strongly on the theory of how the ESD system works. The biggest takeaway from that book is that the aerobic system is our base of any power output.

Is your question referring to increasing your anaerobic threshold? Have you done a 12min Coopers Test? That will pretty much tell you whether you need threshold training even at all.

HICT in the form of resisted/loaded full body exercises are good forms of High Intensity. Heavy sled pushes, bike sprints, KB squat jumps are good examples. However, you must consider your current injuries and select an appropriate form of movement. I think a heavy sled push should be fine. It should not be powerlifting grindy nor should it be sprinting breezy.

The aerobic plyos I mentioned in the interview was geared towards off-season conditioning where I worked on tendon compliance while keeping HR<AnT. A much better version thinking back would be tempo running at lowest intensity and volume accordingly. Just right now, while writing this, it’s starting to sound like tempo running could be a staple! I can’t fault it because it’s a pattern we use 90% of the time on the field and we can change the volume easily.

The 10-cut a.k.a. Goose Cones, 150 shuttles in the ESD program page are best suited to event peaking and if you don’t have as many practice sessions a week (if you only have 1 practice I guess). The best conditioning is really to play the sport.

P.S. Is this detail something you like? Some people like very scientific details and jargon which I am pretty bad at. I tend to form my own layman’s explanation of all the self-studying I’ve done.