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
In-Season Hops #2
D
Perform the following over ~10 yards (down and back). A1. Hops 2-Forwards 1-Back x2 B1. Lateral Hops 2-Forwards 1-Back x2 C1. Split Stance Forwards Hops 2-Forwards 1-Back x 2 D1. Split Stance Lateral Hops 2-Forwards 1-Back x 2 Perform with hands on hips and focus on using your knees/hips/ankles equally.
In-Season Bilateral Plyos #2
E
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 Continuous Jumps 3 x 6 (holding 10-20% of your bw) 3 x 6 B1. Max Hurdle Jumps 3 x 6 (two reps of each variation (left leg, right leg, both legs))
F1
Landmine Reverse Lunge
3 x 8
F2
Standing Single Arm Landmine Overhead Press
3 x 8
G1
Assisted Max-depth Cossack Squat
2 x 4
G2
Incline Crunch
2 x 12
H
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
Prep
D
In Season Single Leg Plyometrics #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. Skips for Height 4 x 10-20 yards B1. Single Leg Approach High Point Jump 2 x 4 per side
E1
SL Landmine RDL
3 x 6
E2
Landmine SA Row
3 x 8
F1
Cable Pulldown
3 x 12
F2
Nordic Curl
3 x 6
G
Full ROM Dumbbell Lateral Raises
2 x 12
H
Cooldown
1 x 5:00
A
Nasal Breathing Cardio Warmup
1 x 5:00
B1
Foot Assisted Hip Airplane with Med Ball
2 x 6
B2
Single Arm Downward Dog
2 x 8
C1
Single Arm Cable Row with Rotation
3 x 8
C2
Single Arm Cable Chest Press with Rotation
3 x 8
D1
Split Stance Soleus Calf Raise
2 x 8
D2
High Copenhagen Plank
2 x 12
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
Conditioning
C
Cutting Series #3
Perform the following for the given sets/reps. Rest between each sprint/set. A1. Triple bound to Sprint 3 x 10 yards B1. Broad Jump to Sprint 3 x 10 yards B2. Double Broad Jump to Sprint 3 x 10 yards
D
Flying 30 Yard Sprint
6 x 1 @ 30
E
Sprint/Jog/Walk
1 x 1
F
Cooldown
1 x 3:00
