GB Squad Worlds Training Programme 1996

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.

About this programme:

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.

The advice...

Here are a few pointers about how to go about the training programme: So, there it is... remember, the harder you train, the greater the benefit. Initially, the sessions may seem impossibly hard, but stick with it! It is surprising how quickly you improve.

The Schedule

WeekSessionExerciseRecovery 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

Definitions:

Fartlek
a much used training technique, which involves mixing anaerobic bursts in a long run. For example, jog for three minutes then sprint for one.
Speed sessions:
sprinting speed is a combination of stride length, stride frequency, and mechanical efficiency (style). Stride length can be increased by doing sprints up a slope or against some kind of resistance (eg., with weights, on sand). Stride frequency can be increased by sprinting down slight slopes or on the spot. Style can be improved by doing sprint drills (high kness, high skips, heel flicks, giant strides). Do short sprints (70m max) and have long recoveries between each (several minutes) to ensure that it does not become endurance work.
Shuttles 'A':
short shuttle runs are very good training for anaerobic performance. For 'shuttles A', place markers (discs) at 10m, 20m, and 30m. Each set comprises of four runs as shown below. Rough target times are 40 secs, 35 secs, 25 secs, and 43 secs respectively.
Shuttles 'B':
these are shorter shuttle runs with a target time of around 12 secs. Here, place 4 markers around four metres apart, as shown below.One rep comprises of running 1-2-1-3-1-4-1. One set is composed of 5 reps.


These pages are maintained once in a while by:
P. Hallett phpch@siva.bris.ac.uk and L. Lafave lafave@cs.bris.ac.uk.
Last update: 14 May 1996