- Pre-Season 1
- Pre-Season 2
- Bodyweight Workouts for Ultimate – a useful placeholder if you’re unable to train as normal
- Full list of exercises & routines
Welcome to the Flik Strength and Conditioning Program!
Hi, I’m James Mead, Flik’s S&C expert and I’ll be your guide through this season. I have experience working with both Olympic and Professional sports teams and aim to use this expertise to help people train better for Ultimate. I also play for Clapham in the UK and have represented GB on multiple occasions.
Our aim is to provide you with a program that suits you, and works towards your individual goals. Below, you can start your journey by choosing which program you’d like to follow. It all depends on your previous experience and skill levels. Take a look at the examples below, and let’s get started!
How to select your Training Level
Firstly, read the Strength and Conditioning for Ultimate introduction.
This selection is based upon what is known as ‘training age’, a simple classification referring to the period of training time someone has had, and their experience in different methods of sport training. A limitation of using training age as a form of categorisation is that quantity of experience by no means suggests quality.
For example, someone with one year of gym experience with an Olympic lifting coach is likely to have a higher training age than someone with three years’ gym experience without any form of coaching.
Individuals must consider this and determine what level is deemed appropriate for them. It is impossible for a coach to categorise someone without seeing them and discussing their experience, so the decision is ultimately yours.
The following information is given as a loose guideline as to what level to follow:
- No exposure to gym-based training
- Playing Ultimate for less than 6 months
- No experience of plyometric training
- Aged under 16
- Less than 1 year’s exposure to gym-based training
- Some experience of a structured strength & conditioning programme
- No experience in Olympic lifting techniques
- Playing Ultimate for more than 6 months
- Experience of plyometric training
- 1+ years exposure to gym-based training
- Experience of following a structured strength conditioning programme
- Playing Ultimate for more than 1 year
- Regularly uses plyometrics as a training method
- Experience of Olympic lifting techniques
- Has been coached by a qualified trainer
How to plan your training season
Identify one or two major tournaments that you want to peak for, then work backwards from there to the point where your season starts. Here are the lengths for each phase:
|Off Season||6-12 weeks|
|Pre Season 1||1-4 weeks|
|Pre Season 2||8 weeks|
|In Season||any duration|
*two weeks leading in to the biggest, most important tournament of your season. Double peaking is difficult, so choose your peaks wisely!
Below are some example seasons based around big tournaments, for you to use as a guide to help plan your own.
Case 1: US College Championships
Season starts: November
|Off Season||9th Dec – 19th Jan|
|Pre Season 1||20th Jan – 16th Feb|
|Pre Season 2||17th Feb – 13th Apr|
|In Season||14th Apr – 10th May|
|Peaking||10th May – 24th May|
Case 2: Australian Ultimate Championships
Season starts: Sept-Oct
|Off Season||12th Sept (earliest), 24th Oct (latest) until 5th Dec|
|Pre Season 1||6th Dec – 2nd Jan|
|Pre Season 2||3rd Jan – 28th Feb|
|In Season||1st March – 11th Apr|
|Peaking||12th Apr – 26th Apr|
Case 3: US National Championships, peaking for Regionals and Nationals
Season starts: Jan-Mar
First Peak: September
Second Peak: October
|Off Season||26th Jan (earliest), 9th March (latest), until 19th April|
|Pre Season 1||20th Apr – 17th May|
|Pre Season 2||18th May – 12th July|
|In Season||13th July – 6th Sept|
|Peaking 1 (Regionals)||7th Sept – 21st Sept|
|In Season||22nd Sept – 11th Oct|
|Peaking 2 (Nationals)||12th Oct – 26th Oct|
Case 4: European Ultimate Championships
Season starts: Dec-Jan
First Peak: August
Second Peak: September – October
|Off Season||15th Dec (earliest) – 26th Jan (latest) until 8th March|
|Pre Season 1||9th March – 5th April|
|Pre Season 2||6th April – 31st May|
|In Season||1st June – 10th Aug|
|Peaking 1 (Nationals/EUCR)||10th Aug – 24th Aug|
|In Season||25th Aug – 20th Sept|
|Peaking 2 (EUCF)||21st Sept – 6th Oct|
“Overall, the whole S&C programme was massively enjoyable and completely unique to ultimate. Right from the start I noticed the difference it was making and when it came to Worlds, I was in the best shape possible. I would highly recommend the programme to anyone looking to improve their athleticism whether that be for a specific tournament or just for general development.” – Ophelia Byrne GBu24, 2019
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