Training schedule for college

Ben,

A bit of a sticky situation. I think what we should first make clear is understanding that your goals can be achieved but may not be as dramatic as you might hope. If I may reword them, you simply want to perform the best with what you can get but prioritize a healthy season?

The In-season.One program is suitable if you have regular practice and want to also work on energy systems and movement skills. The key to preventing overuse is to know your limits or just put a ceiling on how much running you do. Considering you’ve just recovered from a knee injury and have yourself in a situation where you may be playing quite a lot, I recommend focusing more on just the In-Season.One strength program. You will be getting lots of conditioning effect from playing.

You have to assess if you need technical efficiency (S&A) or energy system (ESD).
ESD/Conditioning programs are meant to simulate game demands so treat them equally to team practice sessions; the only difference is a structured conditioning drill is a controlled activity and the adaptations are easily regulated. Speed & Agility programs in my experience is best performed if you got minimal team practice and zero tournaments (off/pre-season). Why? Your body needs to be consistently exposed to deliberate drills to drive technical change. Playing lots of Ultimate is very reactive and random (and asymmetrical) and expecting technical changes on the fly during the season is a toss-up.
Both ESD and S&A affect your conditioning capacity but at different angles. Typically 2-3 sessions per week is all you need, so look at your team practice schedule and see if you can slot either.

Note: If you happen to follow Goose on Instagram, he’s one of them beasts. I know he is a role model but he is exceptionally athletic. So how he mixes up programs is tailored to his abilities and situation.

TLDR; Do In-Season.One, look at team practice/tournament schedule and see if you can fit either an ESD program or an S&A program. Decide which is more important either ESD or S&A (because you are in-season). I might err on S&A cause you’ve just recovered and may be wise to sacrifice ESD at this stage.