The programme is comprised of five different phases:

• Off-Season: Phase 1 and 2 of this programme form the first two months of an off-season programme where foundational strength and volume-based accessory work is necessary to help rebuild strength levels that have either been lost due to a long “in-season” period, or time off post-season.

• Pre-Season 1: This acts as the introductory period into ultimate specific movements. This period will include first exposure to higher velocity movements and a movement towards maximal strength.

• Pre-Season 2: This point in the calendar should be used to translate the strength and power gained in the previous blocks into high velocity ultimate specific movements. Intensity of work will be highest at this point in the programme ready for the In-season period.

• In-Season: This block is used to maintain all the physical outcomes trained in the previous off and pre-season months. During this period, it becomes difficult to improve on maximal levels of strength and power due to the effects of increased aerobic demands (tournament and team trainings) however it remains to highly important to maintain to reduce injuries during this period.

• Peaking: To peak for an event, there is a phase in the programme where the training work performed is reduced. It usually occurs after a period of hard training or just before a major competition. This will usually consist of a deliberate reduction in volume for recovery just before the competition.

• Bodyweight Workouts for Ultimate: A free and simple bodyweight only programme, ideal for when you’re unable to access any equipment. You just need some space for the agility work, and the ability to do some cardio (running or cycling etc)