These pages are your key for getting fit for the Worlds in August. There is an overview of the programme and the different kinds of fitness, but most importantly, this page contains a 10 week training schedule with some advice about how to do the training.
In any sport, one would expect the national squad to have to undertake a fitness routine. Ultimate is no different. This training program was developed by Harry Golby and Simon Moore (GB captains, 1993) with the help of Mike Smith, a lecturer in physical education at Warwick University and an expert in this field.
Basically, this is a 10 week programme of three or four sessions each week, designed to improve players' overall level of fitness, in order to "peak" at the Worlds.
The main aim of this programme is to be informative, to show some different types of training sessions which improve different types of fitness, to show what kind of intensity is necessary, and to show how training can progress as fitness improves. You may find that you require shorter rest periods, or that you are able to do more work without tiring.
This programme should give you some idea of the minimum level of training (in addition to Ultimate practices and tournaments) the captains expect squad members to do. Some (hopefully many!) players will be prepared to put in more effort; in this case, use this programme as a base, adding sessions or making sessions harder as necessary.
Week | Session | Exercise | Recovery Time |
---|---|---|---|
1 | 1 | 4 miles | -- |
2 | 4 x 600m | 3 mins | |
3 | 20 min Fartlek | -- | |
2 | 1 | 4 x 400m | 2 mins |
- | - | 8 mins between sets | |
- | 6 x 100m | 1 min | |
2 | 5 miles | -- | |
3 | 24 min Fartlek | -- | |
3 | 1 | 6 x 600m | 3 mins |
- | - | 8 mins rest | |
- | 6 x 50m | 45 secs | |
2 | 4 x 1 miles | 6 mins | |
3 | 3 sets, shuttles A | 1.5 mins between reps | |
- | - | 7 mins between sets | |
4 | 1 | 3 miles | -- |
2 | 4 x 800m | 3 mins | |
- | - | 8 mins between sets | |
- | 4 x 100m | 1 min | |
3 | 3 sets, shuttles A | 1.5 mins between reps | |
- | - | 7 mins between sets | |
5 | 1 | 24 mins Fartlek | -- |
2 | 6 x 400m | 2 mins | |
- | - | 8 mins between sets | |
- | 6 x 100m | 1 min | |
3 | 5 x 800m | 3 mins | |
- | - | 7 mins between sets | |
- | 8 x 50m | 45 secs | |
6 | 1 | 4 sets, shuttles A | 1 min between reps |
- | - | 7 mins between sets | |
2 | 4 miles | -- | |
- | - | 8 mins between sets | |
- | 6 x 100m | 1 min | |
3 | 4 sets, shuttles B | 1 min between reps | |
- | - | 7 mins between sets | |
7 | 1 | 6 x 300m | 1.5 mins |
- | - | 7 mins between sets | |
- | 8 x 50m | 45 secs | |
2 | 4 sets, shuttles A | 1 min between reps | |
- | - | 6 mins between sets | |
3 | Speed session | -- | |
4 | 24 mins Fartlek | -- | |
8 | 3 | 4 sets, shuttles B | 1 min between reps |
- | - | 6 mins between sets | |
2 | 6 x 400m | 2 mins | |
- | - | 8 mins between sets | |
- | 6 x 100m | 1 min | |
3 | 5 * 800m | 2.5 mins | |
9 | 1 | Speed session | -- |
2 | 4 sets, shuttles A | 45s between reps | |
- | - | 6 mins between sets | |
3 | 6 x 300m | 1.5 mins | |
- | - | 6 mins between sets | |
- | 8 x 50m | 30 secs | |
3 | 5 sets, shuttles B | 1 min between reps | |
- | - | 6 mins between sets | |
10 | 1 | 4 x 200m | 1 min |
- | - | 6 mins between sets | |
- | 6 x 100m | 1 min | |
- | - | 6 mins between sets | |
- | 8 x 50m | 30 secs | |
2 | 5 sets, shuttles A | 45s between reps | |
- | - | 6 mins between sets | |
3 | Speed session | -- | |
4 | 5 sets, shuttles B | 45s between reps | |
- | - | 6 mins between sets |