Train With Ollie / Ultimate Performance Training

Field Sports, Multi-sport, Strength & Conditioning, Speed, Power Sports , General Fitness
Coach
Oliver Cunningham

Features
5 sessions per week
Must use App app to view and log training
Program Training

Equipment
Recommended
Dumbbells // Cable Machine or Bands // Mini Band // Foam Roller
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Phase 1 - Lower Body/Vertical Plyos

A

Nasal Breathing Cardio Warmup

1 x 5:00

Prep

B

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

C

Hanging w/ Breathing

1 x 90

D1

Banded TKE Squat

2 x 15

D2

Banded Hamstring Bridge March

2 x 10

E

Penultimate Prep (arm swings/snap downs)

1 x 60

F

Penultimate Acceleration

2 x 5

G

Approach Max Effort Jump

4 x 2

H

Approach Max SL Jump

4 x 2

I

Goblet Squat

3 x 8

J1

Goblet Cossack Lunge

3 x 10

J2

Single Leg Calf Raise

3 x 8 @ 0 lb

K1

Optimal Pigeon Progressions

1 x 30

K2

Lateral Lunge Lengthening

1 x 30

L

Cooldown

1 x 5:00

Monday
Athlete’s Mobility & Recovery

A

Nasal Breathing Cardio Warmup

1 x 5:00

Conditioning

B

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

C

Hanging w/ Breathing

1 x 90

Athlete's Active Mobility

D

Perform 30 seconds or more of the following: Single Leg Sprinter Squat Single Leg Sprinter RDLs Kneeling T-Spine Rotations @wall w/ foam roller Shoulders CARs @wall 90/90 Hip Internal/External Rotations Active Ankle Mobility

Extensive Skipping

E

Perform each for 60 seconds in each direction (broken up as needed for space constraints). Choose the level that suits your ability. Checkpoints: - Head over the foot, rotating at the body - Rotate the upper body, avoid stiffness - Ankle stiffness Extensive fwd/backward skipping 3 x 60s (levels 1-3) Extensive Cariocas 3 x 60s (levels 1-3)

F

Pushup Isometric

3 x 15

G

Single Leg Hamstring Bridge ISO

3 x 30

H

Spanish Squat

3 x 45

I

Cooldown

1 x 5:00

Tuesday
Phase 1 - Full Body/Single Leg Plyometrics

A

Nasal Breathing Cardio Warmup

1 x 5:00

Conditioning

B

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

C

Hanging w/ Breathing

1 x 90

D1

Single Leg Lateral Plyo Progressions

3 x 30

D2

Standing Vertical Jump

3 x 6

E1

Kickstand RDL

3 x 8

E2

Chin-Up

3 x 6

F1

Single Arm Dumbbell Row

3 x 8

F2

Stability Ball Hamstring Curl

3 x 8

G1

Lat Stretch

1 x 30

G2

Hamstring Flossing

1 x 30

H

Cooldown

1 x 5:00

Wednesday
Athlete’s Mobility & Recovery

A

Nasal Breathing Cardio Warmup

1 x 5:00

Conditioning

B

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

C

Hanging w/ Breathing

1 x 90

Athlete's Active Mobility

D

Perform 30 seconds or more of the following: Single Leg Sprinter Squat Single Leg Sprinter RDLs Kneeling T-Spine Rotations @wall w/ foam roller Shoulders CARs @wall 90/90 Hip Internal/External Rotations Active Ankle Mobility

Extensive Skipping

E

Perform each for 60 seconds in each direction (broken up as needed for space constraints). Choose the level that suits your ability. Checkpoints: - Head over the foot, rotating at the body - Rotate the upper body, avoid stiffness - Ankle stiffness Extensive fwd/backward skipping 3 x 60s (levels 1-3) Extensive Cariocas 3 x 60s (levels 1-3)

F

Pushup Isometric

3 x 15

G

Single Leg Hamstring Bridge ISO

3 x 30

H

Spanish Squat

3 x 45

I

Cooldown

1 x 5:00

Thursday
Phase 1 - Full Body/Upper Body Plyometrics

A

Nasal Breathing Cardio Warmup

1 x 5:00

Conditioning

B

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each as needed: - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet

C

Hanging w/ Breathing

1 x 90

D1

Hip Flexor/Quad Lengthening

1 x 30

D2

Shoulder Mobility Pullover

1 x 5 @ 0 lb

E1

Elevated Plyo Pushup

3 x 6

E2

Kneeling Med Ball Slam

3 x 6

F1

Rear Foot Elevated Split Squat (progressions)

3 x 8

F2

Dumbbell Bench Press

3 x 8

G1

Walking Dumbbell Lunges w/ Rotation

3 x 20

G2

Single Arm Overhead Press

3 x 8

H1

Wide Stance Lengthening

1 x 30

H2

Hamstring Flossing

1 x 30

I

Cooldown

1 x 5:00

Ultimate Performance Training Off Season Phase 1