Spring/Summer 2018 Lifting
Since designing the College Lifting Routines below, I've gotten into bulking in my club ultimate off-season which has made me way more comfortable working with free weight type stuff and opened me to a slew of new exercises.
The most relevant workout to ultimate that I've created so far is Functional Strength four day cycle (2x legs, 2x arms). I've broken the leg workouts into linear and lateral strength. Upper body is broken into a day focusing on big muscle groups and a day on smaller muscle groups.
If you're more interested in building pure strength, check out my Full Body Lifting doc or my Upper Body Lifting doc. The Full Body Lifting doc also has some general tips/strategies I use when lifting. Both have some additional resources. Enjoy!
The most relevant workout to ultimate that I've created so far is Functional Strength four day cycle (2x legs, 2x arms). I've broken the leg workouts into linear and lateral strength. Upper body is broken into a day focusing on big muscle groups and a day on smaller muscle groups.
If you're more interested in building pure strength, check out my Full Body Lifting doc or my Upper Body Lifting doc. The Full Body Lifting doc also has some general tips/strategies I use when lifting. Both have some additional resources. Enjoy!
College Lifting Routine
On the ultimate field, I like to think of myself as a dynamic and powerful player. To achieve that goal, I have created my typical leg day workout (which you can find here). Over winter break, my cardio has consisted of doing:
(1) lateral shuffles on a Bosu ball: 3 sets of 45 seconds, 15 seconds between sets
(2) single footed box jumps: 3 sets of 12 (alternating legs)
(3) two footed box jumps: 3 sets of 12
Because I've never played a sport where arm strength is more critical than leg strength, I never learned how to do a "good" workout using a lot of the more intimidating free weights (i.e. doing squats with weights on a bar). You can find the base workout I do here.
(1) lateral shuffles on a Bosu ball: 3 sets of 45 seconds, 15 seconds between sets
(2) single footed box jumps: 3 sets of 12 (alternating legs)
(3) two footed box jumps: 3 sets of 12
Because I've never played a sport where arm strength is more critical than leg strength, I never learned how to do a "good" workout using a lot of the more intimidating free weights (i.e. doing squats with weights on a bar). You can find the base workout I do here.