this program will be greater resistance
to injury, better sprinting, cutting, and
jumping. Also, programs based on six reps
or fewer tend to result in less unhelpful
mass building than and program based
around 8-12 reps.
Below is a suggested program for the
competitive season:
1. Power cleans – 4 sets x 5 reps
2. Squats – 4 sets x 6 reps
3. Stiff-legged dead lifts – 4 sets x 6 reps
• Program should be done once per
week
• Rest 3 minutes between sets
• Reps should be done explosively
with good form
• Increase weight if you can complete
2 extra reps on the final set
• Do light sets as a warm-up, stretch
for a cool-down
• Seek out knowledgeable help if you
are unsure of how to perform any of
the above exercises
2. Tempo Workout
Set up an Ultimate field or some close
approximation to it, and sprint the length
between the end zones at 75% intensity
and walk the width. Do this in 3-5 sets
of 4-6 reps. If you’re not sure what 75%
intensity feels like, a more subjective
description would be sprinting without 3. Victory Agility Circuit (VAC) competitive juices will draw more effort
digging for that extra speed or a relaxed Workout out of the participants. Person A does the
sprint. In the middle of walking the width, Tempo workouts, though very sprint against Person B. Person B then
have a weight or a medicine ball to throw effective at what they do, leave out a does it again against Person C, etc. Next
around to add an upper body component major component of Ultimate – agility. is another medicine ball drill to let the
to your training. Try chest passes, forward Agility is mainly about deceleration and legs recover a bit. Finally, I like to end with
rugby tosses, etc. Also, this will help to acceleration or fast direction change. Thus, a head-to-head pro sprint with double
keep your heart rate up while you give the Victory Agility Circuit (VAC) was born. cones on the outsides and a single cone
your legs a break between sprints. For this workout you will require an in the middle to act as a finish line. If need
Tempo workouts have the following agility ladder, cones, medicine ball, and be you can also sneak a plyo or two in
advantages: suitable surface such as grass or a gym there was well. I would suggest doing this
• Simulates work/rest demands of floor. Start with an agility ladder drill right at the start before fatigue starts to
Ultimate such as 2 in, 2 out, Icky Shuffle, Killer really set in. Make the most of this drill by
• Good time to work on sprint form Crossovers, Knees Up, etc. From there, try lunging for the cones and pushing hard off
• Excellent opportunity to learn to sprint a medicine ball exercise such as a chest of your outside leg.
while relaxed pass. Person A does 5 passes each with
• Effective way to improve body Person B, and then moves on. Person 4. Killer Ho’ Stack Workout
composition B does 5 passes with Person C, etc. This one is nothing short of cruel. It
• Low impact as there as it is sub Next have an agility drill. This can be a definitely passed the puke test (i.e., made
maximal with no hard deceleration t-sprint, triangle sprint, z-pattern run, etc. someone puke) the first time I ran it. You
Ideally this will be head-to-head, as the start with three cones 5-10 yards apart in
Ultimate Canada Magazine — www.canadianultimate.com 17
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