Train With Ollie / Ultimate Performance Training
Multi-sport1 sessions per week
Must use App app to view and log training
Program Training
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. Some of you might need more foam rolling than others. Some of you may not need any at all! - 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. - 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
Prep
D
Double Leg Pogo Series lvl 2
Pogos are a plyometric exercise focusing on developing lower leg explosiveness, specifically targeting the ankle and calf muscles. Stand tall with your feet hip-width apart. Bounce lightly off the balls of your feet, using only your ankles to push off the ground—keep your knees mostly straight (but not locked). Focus on quick, springy hops, landing softly each time and immediately bouncing back up. Perform the following pogo variations for 10 (beginner) to 20 (advanced) reps each. 2 x 10 - 20 Double Leg Pogos for Height 2 x 10 - 20 Forwards and backward (10 in each direction) 2 x 10 - 20 Zig Zag Line Hops (10 in each direction) 2 x 10 - 20 Alternating Split Stance (each jump counts as one) 2 x 5 - 10 Repeat Tuck Jumps
E
Weighted Rocker Jumps
3 x 6
F
Approach Max Effort Jump
5 x 2
G
Single Leg Approach Max Effort Jump
5 x 2
H1
Barbell Front Squat
3 x 8
H2
High Plank Shoulder Tap and Leg Lift
3 x 30
I1
Dumbbell Step Out Lunge
2 x 8
I2
Functional Single Leg Calf Raise
2 x 8
J
Optimal Pigeon Progressions
1 x 30
K
Cooldown
1 x 5:00
A
Zone 2 Cardio
1 x 20:00
B1
Hanging w/ Knee Drive
1 x 90
B2
Multi Positional Pushup Isometric
15, _ , _
C1
Hand-supported Hip Airplane
3 x 8
C2
Single Leg Wall Sit
3 x 45
D
Cooldown
1 x 5:00
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. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet
Prep
C
Single Leg Pogo Circuit
Perform the following single pogo variations for 10 to 20 reps each. Be light and springy. 2 x 10/s Single Leg Line hops 2 x 10/s Zig Zag Line Hops (10 in each direction) 2 x 10/s Continuous sideways hops (10 in each direction)
D1
Single Leg Elevated Pogos - Lateral to Vertical
3 x 20
D2
Single Leg Yielding Bound
3 x 6
E1
Barbell RDL
3 x 8
E2
Pull-Up
3 x 6
F1
Single Arm Cable Row
3 x 8
F2
Hamstring Slider Curl (progressive)
3 x 8
G1
Lat Stretch
1 x 30
G2
Hamstring Flossing
1 x 30
H
Cooldown
1 x 5:00
Conditioning
A
Phosphocreatine (PCr) Training
Work-to-Rest Ratio: Start with a 1:15 work-to-rest ratio (8 seconds of work, 2 minutes of rest). Over time, you will gradually increase the work duration and reduce the rest period for progressive overload. You can choose from the following exercises: Bike Sprints: Max effort on a stationary bike (preferred) Treadmill Incline Sprints: Set a treadmill at a steep incline (10-15%) and sprint at maximum effort. Sled Pushes: Push a weighted sled for maximum speed. Creative Choices: Feel free to get creative with any explosive movement like hill sprints, or rowing sprints! RPE 9-10. Progression: Week 1: 8 seconds of work, 2 minutes of rest x 6 Week 2: 10 seconds of work, 2 minutes of rest x 6 Week 3: 10 seconds of work, 2 minutes of rest x 8 Week 4: 8 seconds of work, 1 minute 45 seconds of rest x 8 Week 5: 10 seconds of work, 1 minute 45 seconds of rest x 8 Week 6: 12 seconds of work, 1 minute 45 seconds of rest x 8
B
Cooldown
1 x 5:00
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. Some of you might need more foam rolling than others. Some of you may not need any at all! - T-Spine - Lats - Glutes - Hamstrings - Calves - Hip Flexors/Quads - Adductors - Anterior Tibialis - Bottom of Feet
C
Hanging w/ Knee Drive
1 x 90
D
Pushup Clusters
3 x 4
E1
Dumbbell Bench Press
3 x 10
E2
Elevated Reverse Lunge
3 x 10
F1
Single Leg Step Up
3 x 8
F2
Standing Dumbbell Overhead Press
3 x 8
F3
Med Ball Straight Leg Sit Up
3 x 10
G
Cooldown
1 x 5:00
