Train With Ollie / Ultimate Performance Training

Coach
Oliver Cunningham

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

Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an appp
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Sample Week
Week 1 of 4-week program
Sunday
Phase 1.5 - 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

Prep

C

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

D

Single Leg Hamstring Bridge ISO

2 x 30

E

Band Resisted Pogos

3 x 10

F1

Overcoming isometric Rack Pull

3 x 10

F2

Band Assisted Jumps, noncontinuous

3 x 8

G

Depth Drop → Box Jump

2 x 6

H1

Barbell Front Squat

3 x 6

H2

Squat Mobility

3 x 1

I1

Landmine Reverse Lunge

3 x 8

I2

Landmine Lateral Lunges

3 x 12

J1

Optimal Pigeon Progressions

1 x 30

J2

Lateral Lunge Lengthening

1 x 30

K

Cooldown

1 x 5:00

Monday
Athlete’s Core/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 80 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 80s (levels 1-3) Extensive Cariocas 3 x 80s (levels 1-3)

F

Single Leg Hamstring Bridge ISO

3 x 30

G

Isometric Lunge

3 x 45

H1

Stability Ball Rollout

2 x 20

H2

Stability Ball Rollout/Up

2 x 20

H3

Stability Ball stir-the-pot

2 x 20

I1

Cable RDL to Row SA/SL

2 x 6

I2

Alternating Horizontal Cable Chop

2 x 12

J

Cooldown

1 x 5:00

Tuesday
Phase 1.5 - Full Body/Single Leg Plyometrics/Sprints

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

Conditioning

D

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

E

Max Sprint

6 x 1

F

Single Leg Lateral Plyo Progressions

1 x 30

G1

Single Leg Elevated Pogos - Lateral to Vertical

2 x 20

G2

Noncontinuous Bounding

3 x 10

H1

Trap Bar Deadlift/RDL Eccentric Combo

3 x 6

H2

Chin-Up

3 x 6

I1

Single Arm Dumbbell Row

3 x 8

I2

Stability Ball Hamstring Curl

3 x 12

J1

Lat Stretch

1 x 30

J2

Hamstring Flossing

1 x 30

K

Cooldown

1 x 5:00

Wednesday
Athlete’s Zone 2 Cardio

A

Zone 2 Cardio

1 x 20:00

B

Cooldown

1 x 5:00

Thursday
Phase 1.5 - 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

Conditioning

C

Athlete's 5-minute Dynamic Warm up

Perform each of the following for the given time/reps. - A Skips in Place, 30 seconds - Single-leg hip rocking, 15 seconds per side - Single-leg int/ext rotations, 15 seconds per side - Dynamic hamstring, 15 seconds per side - Dynamic pigeon, 15 seconds per side - World's Greatest Stretch, 1-2 per side - Walking Ankle Grab into Single Leg Reach, 3-4 per side - Lateral lunge, low step-through, 2 per side - Glute Bridge March, 30 seconds - Reverse Nordic Curls, 30 seconds

D

Hanging w/ Breathing

1 x 90

E1

Elevated Plyo Pushup

3 x 8

E2

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

Dumbbell Z 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 1.5