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
In Season Hops #1
Perform the following over ~10 yards (down and back). A1. Hops 2-Forwards 1-Back x2 B1. Lateral Hops 2-Forwards 1-Back x2 Perform with hands on hips and focus on using your knees/hips/ankles equally.
Skill/Tech
E
In Season Bilateral Plyos #1
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. Weighted Seated Jump 3 x 6 (holding 5-10% of your bw) B1. Depth Drop to High Jump 3 x 6
F1
Dumbbell Rear Foot Elevated Split Squat
3 x 8
F2
Standing Dumbbell Overhead Press
3 x 8
G1
Single Leg Box Squat
2 x 8
G2
Single Arm Cable Chest Press with Rotation
2 x 8
H1
Assisted Max-depth Cossack Squat
2 x 4
H2
Incline Crunch
2 x 12
I
Cooldown
1 x 5:00
A
Zone 2 Cardio
1 x 20:00
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
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
In Season Single Leg Plyos #2
D
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. Skips for Height 4 x 10-20 yards B1. Forwards Hop into High Hop noncontinuous 2 x 8 per side C1. Plyo Step Up 2 x 8 per side
E1
Trap Bar Deadlift
4, 6, 6, 6
E2
Horizontal Inverted Row
4 x 8
F1
Single Arm Bent Cable Row
3 x 8
F2
Nordic Curl
3 x 6
G
Cable Face Pull to Overhead Press
2 x 6
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
Hand-supported Hip Airplane
3 x 5
C1
Single Arm Cable Row with Rotation
3 x 6
C2
Long Lever Forearm Bridge
3 x 30
D1
Split Stance Soleus Calf Raise
3 x 8
D2
Copenhagen Plank
3 x 20
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
Prep
B
In Season Sprint Prep #1
Perform the following exercises by setting up 3-5 cones five yards apart. Perform each drill in the five-yard space, reset, and repeat until you're through. Repeat on the way back. First rep is 70-80%, second rep is 100%. A1. Repeat Lateral Power-Steps 2 x 5 x 5 yards B1. Repeat Power-Step Shuffle 2 x 5 x 5 yards C1. Repeat Crossover Run 2 x 5 x 5 yards D1. Repeat Short Acceleration Shuttle 2 x 5 x 5 yards
Cutting Series #4
C
Perform the following by first setting up a half-circle with a 5-8 yard diameter. Sprint into the curve and accelerate out of it. A1. Curvilinear Sprints 2 x 2 per side B2. Curvilinear Retrace Sprints 2 x 2 per side
D
Flying 30 Yard Sprint
6 x 1 @ 20
E
300 yd shuttle run
F
Cooldown
1 x 3:00
