There are many reason to train for any sport. You can increase your endurance, your speed, your jumping ability, etc. Training is also very important in reducing injuries. Over the next several weeks we will be bringing you a three part series on training for Ultimate. We will focus on a different aspect of your training in each part. Part one will focus on track workouts, part two will focus on adding plyometrics to your workouts, and part three will focus on weight training. We will outline a 3 month program that will help you run longer, faster, and with less injuries.
"We" are Michael Wood and Martin Aguilera. Martin is a Nationally Certified Track and Field coach. He is quick to point out that he is "NOT a certified personal trainer, but someone who has been curious and read a lot of books." Martin helped me develop this program for Rival this season. Martin would also like to remind everyone "Don't push too hard."
Disclaimer: You should consult a physician before beginning any workout program. If something hurts, you should stop doing it. We are assuming a base level of fitness and strength. These are the workouts we will be doing for the next few months. We are posting them as an example and they should be used for educational purposes.
The first part of the series focuses on our track workouts...
The following is a 3 month track workout program. We have 2 workouts a week. We suggest one on Sunday, one on Wednesday. We are only suggesting days so that you can fit in the rest of your workouts. We scheduled the workouts so that you have time to recover before doing a similar workout. Sunday workouts can obviously be tough on tournament weekends. My suggestion would be to either drop the workout altogether or you may be able to reschedule your week. Here in Atlanta we have 2 nights of league play during the summer. That factored into our scheduling somewhat.
We incorporate several themes into the workouts. First, we try and have a variety of different workouts so that no one will get bored. We also start out with longer distances in the beginning, to build a solid base, then do more short distances and speed work towards the end of the 3 months. This is a general track workout with a relatively low volume. The two weekly workouts are different in focus. In general, Wednesdays will focus on endurance, while Sundays focuses more on speed and quickness. This helps us in scheduling as Wednesday workouts are generally at the track, and Sunday workouts are generally a part of our practices. We do switch activities between the two days occasionally, again to add variety.
Note: It is common for people running track workouts to run as fast as they can the whole time. This can lead to muscle strains and tears. Also, at the end of your workout, you may feel good enough to add another rep, but resist the temptation as it can lead to injury or just stunt your development. Realize that perhaps this was meant to be an easy or recovery day. You can change the workouts if you don't feel they are pushing you enough, but make the changes in advance rather than during the workout.
Now to the Schedule
Sun:- 1x800m slow, 2 shuttles*
Wed: 1-3 miles (dependent on current fitness level)
Sun: 1x800m slow, 1x200m slow, 3 shuttles*
Wed: 1-3 miles
Sun: 1x600m slow, 3 shuttles*
Wed: 2-4 miles
Sun: 2-3 miles, rest, 1x800m slow
Wed: 1x800m slow, 1x400m slow, 2 shuttles*
Sun: 1-2 miles, 1x800m slow, rest, 3 shuttles*
Wed: 2-5 miles
Sun: 2x400m fast, 3 shuttles*
Wed: 1 mile, 2x400m medium, 1x800m slow
Sun: 1x400m medium, 3x200m fast, 2 shuttles*(begin scheduling starts)
Wed: 2x800m medium-fast, 2x400m medium, 1x800m slow
Sun: 3 shuttles*, 3x400m medium
Wed: 1x800m medium, 1x400m fast, 3x200m fast
Sun: 2x800m medium, 3x400m medium, 2x100m medium
Wed: 3 shuttles*, 3x200m fast, 1x400m slow-medium, 2x200m fast
Sun: 5 shuttles*, 3x100m fast, 1x200m fast, 3x50m fast
Wed: 2 fartleks**, 4x200m fast, 4x100m fast
Sun: 5 shuttles*, 4x100m fast, 10x50m fast
Wed: 2x200m fast, 4 fartleks**
Sun: 2 shuttles*, 10x50m fast, 3 shuttles*, 4x100m fast
Wed: 6 fartleks**
*We consider shuttles any of the following exercises. Mix them up however you choose to add variety. One shuttle on the schedule equals however many reps suggested in the shuttle description.
20 yard shuttle – 3 cones in a line, 10 yards apart. Start at the center cone, sprint to side cone, stop, cut back to other side cone, stop, cut back to center cone. Do 5 reps with rest between reps. Works on quickness and cutting. Variations: Carioca, backpedal, shuffle.
Zig-zag – Set up cones for 90 degree cutting in a zigzag fashion. I'll generally set up two lines, about 5 yards apart, with cones every 5 yards for 25 yards. Do 3 reps with rest between reps. Works on cutting.
90 degree – Set up a running lane with cones ~1 yard wide for 10 yards, then have it turn right or left and continue for 10 yards. Goal is to build speed and work on cutting while staying within the cones. Do 3 reps on each side with rest between reps. Works on cutting.
Stop sign – Set up 2 cones at a start line and 15-20 yards away at the finish line. After the finish line, set up 2 more cones after 2 yards, 2 more cones 1 yards after that, and 2 more cones 1 yard after that. The goal is to build speed during the 15-20 yards, and work on stopping as soon as you cross the finish line. The cones after the finish line will help you measure your stopping speed. Do 5 reps with rest between reps. Works on deceleration.
Box Runs – Set up a square of cones, with 10 yard sides. Start at one cone, sprint forward to the first cone, shuffle (or carioca) along the next side, backpedal down the third side, then turn and sprint out past the first cone. Do 5 reps with rest between reps. Works on acceleration, lateral movement, hip rotation, etc. Variations: Diagonal Box run.
40 yard suicides – Set up 4 cones in a line, 10 yards apart. Start at first cone, sprint to second cone, turn, sprint back to first cone, turn, sprint to 3rd cone, turn, etc. Do 2 reps with rest between reps. Works on acceleration, quickness, endurance.
Scrambles – start in one of several different positions (sitting, lying on stomach, back, etc.) Have someone signal the start, get up rapidly and sprint forward 15 yards. Do 5 reps with rest between reps. Works on acceleration, body control.
Team Relays – Run 40 yards relay races. Do 3 races with rest between races. Fun way to add variety to workouts. Variations: Do a relay of any of the shuttles listed.
Starts – Set up a start line and a finish line 15-20 yards away. Start from a standstill (runner's position if you like) and accelerate full speed through the finish line, then run through (rather than stopping suddenly). Concentrate on the initial burst, maintaining good form, and accelerating straight ahead, don't waste momentum laterally. Do 5 reps with rest between reps. Works on acceleration. Start these in week 7.
**We consider fartleks to be 100m walking, 100m jogging, 100m sprinting, and 100m jogging.