Ultimate Performance Training: Training by Ollie Cunningham in TrainHeroic

Ultimate Performance Training

Train With Ollie / Ultimate Performance Training

Multi-sport, Speed, Plyometrics, Field Sports, Strength & Conditioning, General Fitness, Power Sports , Custom Programming
Coach
Ollie Cunningham

Ultimate Performance Training is about training like an athlete, moving like an athlete, and performing like an athlete. UPT will help you burn your defender deep, tighten up your handler movement, and get some sweet skys. This program develops athletic qualities and improves resiliency by combining strength training with explosive, athletic power development. Plus, it's all delivered through an easy to follow mobile app. Join now to answer any and all questions you have about your training routine!

Team discounts available (up to 50% off). Email Oliverecunningham@gmail.com for information!

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A Complete Season Training Program
12 months of well-rounded, ultimate focused workouts. You'll be provided all the information you need to become an ultimate athlete. All of your exercise programming will be done for you and ready at the start of each week.
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Community
This is intended to be more than just a training program. We're building a community of likeminded athletes who are all working together to help each other get stronger, move better, and learn more.
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Access to coaches
Have a question about an exercise? Unsure about your form/technique? Don't have the necessary equipment? No worries, you'll have the ability to have all of your questions answered.
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Team Discounts Available
Does your entire team want to start performing at their highest level? Ultimate Performance Training offers team discounts to highly motivated teams trying to get in their best shape!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 5 days per week
Constantly updated strength, conditioning, and skill training workouts that are accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Cable Machine or Bands // Mini Band // Foam Roller
Recommended
Barbell // Cable machine // Kettlebells // Weighted Vest // Plyo
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 1

Conditioning

A

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each: - T-Spine - Lats - Glutes - Quads - Hip Flexors - Calves

Prep

B

Full Body Dynamic Mobility

Perform each of the following: - World's Greatest Stretch, 2 per side - SL Squat to Hamstring, 2 per side - Band Side Steps, 10 per direction - Monster Walks, 10 per direction - Side-to-Side Leg Swings, 10 per leg - Forward/Backward leg swings, 10 per leg

C1

Mini Pogo + Jump, alternating

3 x 10

C2

Linear Cable Punch

3 x 8

C3

Plyo Step Up

3 x 8

D1

DB Squat Jumps - Continuous

4 x 5

D2

Incline DB Chest Press

8, 8, 5, 5

E1

Reverse > Forward > Lateral Lunge

2 x 4

E2

Pull-Up

2 x 8

E3

Repeating Plyo Pushups

2 x 8

F1

Sprinter Crunches

2 x 12

F2

Side Plank Crunches

2 x 10

Tuesday
Week 2 Day 3

Prep

A

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each: - T-Spine - Lats - Glutes - Quads - Calves

Conditioning

B

Full Body Dynamic Mobility

Perform each of the following: - World's Greatest Stretch, 2 per side - SL Squat to Hamstring, 2 per side - Side-to-Side Leg Swings, 10 per leg - Forward/Backward leg swings, 10 per leg - Band Side Steps, 10 per direction - Monster Walks, 10 per direction - Mini Band Shoulder Glides, 5 reps - Band Shoulder Pullaparts, 5 reps - Band Shoulder around the World, 5 reps

C1

Lateral Cable Punch

3 x 6

C2

Single Leg Drop > Lateral Jump

3 x 4

D1

Explosive RDL

8, 8, 5, 5, 5

D2

Dumbbell Bench Press

8, 6, 5, 5, 5

E1

Lateral Lunge to Curtsy Lunge

2 x 6

E2

4-Point Dumbbell Row

2 x 8

E3

Stability Ball Hamstring Curl

2 x 8

F1

Forearm Bridge Rollouts - Stability Ball

2 x 10

F2

Sprinter Crunches

2 x 12

Thursday
Week 2 Day 5

Conditioning

A

Full Body Foam Rolling

Foam roll each area for up to 30 seconds each: - T-Spine - Lats - Glutes - Quads - Hip Flexors - Calves

Conditioning

B

Full Body Dynamic Mobility

Perform each of the following: - World's Greatest Stretch, 2 per side - SL Squat to Hamstring, 2 per side - Side-to-Side Leg Swings, 10 per leg - Forward/Backward leg swings, 10 per leg - Band Side Steps, 10 per direction - Monster Walks, 10 per direction - Mini Band Shoulder Glides, 5 reps - Band Shoulder Pullaparts, 5 reps - Band Shoulder around the World, 5 reps

Prep

C

Cone-to-Cone Warmup

Perform each of the following over 10yds - Toe Walks - Heel Walks - Toe-to-heel Walks - Low A Run - Backpedal - Med A Run - Drop Step Shuffle - High A Run - Backward Run - Skips for Height - Skips for Distance - Build up Sprint - 40-60yds

D

Continuous Lateral Skater Jumps

2 x 15

E

Lateral Bounding - noncontinuous

2 x 15

F

Lateral Bounding - continuous

2 x 15

G

Pro Agility 5-10-5

3 x 6

H

Pushup Sprint Start

1 x 10 @ 15

I

Flying 20 Yard Sprint

5 x 1

J

300 yd shuttle run

2 x 300

Coach
coach-avatar Ollie Cunningham

Athlete, trainer, and coach, Ollie is a private trainer based out of Denver, CO. His training philosophy is centered around making people feel better, move better, and perform better. Certified Performance Enhancement Specialist, he's been working with athletes for over 8 years and continues to journey deeper into competitive ultimate with his current team, Flight Club.

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Welcome to your Secret Weapon

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FAQs
Who is this training for?
This training program is for any ultimate player who is unsure about their current training routine and wants to excel at the sport. It doesn't matter if you're a beginner or advanced, you'll find success with this training plan.
What if I miss a day?
Life happens and training is never perfect. Rather than backtracking and slipping behind on the program, simply hop back in like you never left.
What should I expect for an average training week?
Training will vary from 2 to 5 workouts per week. Those workouts will consist of gym work (strength/power) or field work (anaerobic/aerobic cardio). Sessions will alternate in levels of intensity to allow the body to recover.
What should I expect on an average training day?
If it's a gym day, expect a 45-60 minute session consisting of a dynamic warmup, core and skill work, main heavier lifts as well as lighter accessory lifts. If it's a field day, expect a 30-45 minute session of mid-to-high effort cardio, sprint technique and skill work.
The Proof
verified-athlete-avatar Eric Silverman

Captain of Fungi (CO Men's Team)

Verified Athlete

"I’ve never felt so prepared for a club season. Ultimate Performance Training is intuitive, perfectly challenging, and enjoyable. I leave each workout feeling like I truly grew as an athlete and player."

verified-athlete-avatar Savanna Guerrero

Player on Flight Club (CO Mixed Team)

Verified Athlete

"UPT helped me elevate my performance as an athlete, achieve personal fitness goals and prevent injuries for my upcoming season. The program caters to individual skills, needs, and schedule."

verified-athlete-avatar Ryan Wolfe

Player on Fungi (CO Men's Team)

Verified Athlete

"Ultimate Performance Training has brought consistency and quality to my workouts that I was not able to achieve on my own. The benefits of ultimate specific training have shown on the field and I look forward to building on my strength over the season!"

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When you join a team you’re getting more than programming, you’re joining an online community.

Ultimate Performance Training
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Ultimate Performance Training
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Ultimate Performance Training
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Ultimate Performance Training