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
D
Freestyle Max Effort Jumps
1 x 5:00
E1
Velocity Squat
4 x 6
E2
Deficit Push Up
4 x 8
F1
Dumbbell Rear Foot Elevated Split Squat
3 x 6
F2
Dumbbell Bench Press
3 x 6
G1
Optimal Pigeon Progressions
1 x 30
G2
Hip Flexor/Quad Lengthening
1 x 30
H
Cooldown
1 x 5:00
Prep
A
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
Conditioning
B
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
Conditioning
C
Plyos for Sprinting
Perform 2 sets of the following over 10 yards (back and forth): - Skips for height - Continuous single-leg bounds - Continuous single-leg bounds for speed
Conditioning
D
10x10yd Sprint Repeats
Perform 10 repeat 10yd sprints for the given number of reps with <10 of rest between sprints. After all reps, rest for the given time before performing your next set. If unable to perform as sprints, apply this same modality to another form of intense cardio. Weekly Progression: Each set = 10 x 10yd sprints. The rest is the time between sets, not reps. Reps / Rest: Week one: 3 sets, 3 minutes rest Week two: 4 sets 3 minutes rest Week three: 4 sets, 2 minutes 45 seconds rest Week four: 5 sets, 2 minutes 45 seconds rest Week five: 5 sets, 2 minutes 30 seconds rest Week six: 5 sets, 2 minutes 15 seconds rest Week seven: 5 sets, 2 minutes 15 seconds rest Week eight: 5 sets, 2 minutes rest If you feel like you need more rest, take it. But make sure you're shortening your rest periods week-to-week.
E
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
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
Skill/Tech
D
Preseason Single Leg Plyos #2
Perform the following for the given reps/sets. Perform same-lettered groupings back-to-back, otherwise complete all sets of one group before moving on to the next. A1. Single leg Depth Jumps 2 x 6 per side (progress into jumping on a box or over a hurdle) B1. Single Leg Approach Hurdle Jump 2 x 4 per side C1. Skater Depth Jumps w/ med ball 2 x 8/s total
E1
Barbell RDL
4 x 6
E2
Chin Up
4 x 8
F1
Deadlift Position Cable Row
3 x 8
F2
Nordic Curl
3 x 6
G
Cossack Squat Mobility
1 x 30
H
Cooldown
1 x 5:00
A
Nasal Breathing Cardio Warmup
1 x 5:00
B1
3D Single Leg RDL
3 x 3
B2
Progressive Hollow Holds
3 x 30
C1
Single leg Airplane w/ Med Ball Squeeze
3 x 6
C2
Body Saw
3 x 8
D1
90/90 Hip Rolls
3 x 8
D2
Single Leg Adductor Med Ball Squeeze - Bridge Position
3 x 10
E
Cooldown
1 x 5:00
Prep
A
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
Sprint Workout Prep
B
Perform the following for the given sets/reps/distance - Skips for height (one leg at a time) 2 x 50yds per side - Single leg bounds for speed 2 x 10 yds per side - Lateral power step 2 x 5 per side - Crossover step 2 x 5 per side - Short lateral 3yd shuffles 2 x 5 per side
C
One & Two Step Cutting Pattern
2 x 4
D
Flying 20 Yard Sprint
6 x 1 @ 20
E
Zig Zag Cone Sprints
3 x 90
F
Cooldown
1 x 3:00
