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
Split Stance Pin Squats
3 x 6
E2
Non-Continuous Explosive Pushup
3 x 6
F1
Dumbbell Heels Elevated Front Squat
3 x 10
F2
Dumbbell Bench Press
3 x 6
G
Cable Crunch
3 x 12
H1
Optimal Pigeon Progressions
1 x 30
H2
Hip Flexor/Quad Lengthening
1 x 30
I
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 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: 5 sets, 90 seconds to 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
Conditioning
D
Preseason Single Leg Plyos #3
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 Hurdle Jumps 2 x 6 per side B1. Single Leg Alternating Plyo Stepups 2 x 10 total C1. Lateral Bound to Box Jump 2 x 6 per side
E1
Barbell RDL
4 x 6
E2
Chin Up
4 x 8
F1
High 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
Full ROM Dumbbell Lateral Raises
3 x 10
B2
3-Way Lunge
3 x 4
C1
Cable Chop
3 x 6
C2
Body Saw
3 x 8
D1
90/90 Hip Rolls
3 x 8
D2
Copenhagen Plank Lifts
3 x 6
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
Speed/Agility
C
Cutting Series #2
Perform the following cutting patterns. Each sprint will only be 3-5 hard steps (5-10 yards). A1. Lateral shuffle to sprint 1 x 4 per side B1. Crossover to sprint 1 x 4 per side C1. Bounding to sprint 1 x 4
D
Flying 20 Yard Sprint
6 x 1 @ 20
E
300 yd shuttle run
F
Cooldown
1 x 3:00
