The Cuni

Hey guys. It only took me about 2 weeks to work this nerd shit out. So ultimate being the creme' of geekness, there should be no excuse for jonathon, mike, lavis, gardner, gav, dan , g-unit bra and gus guy to not have their trainin diary up on the spread sheet. If you read this and have these peoples number, call them or tell me, ill call em and tell them were the fuck its at. 0421916492

As far as my trainin ideas go, here are some thoughts:
I base my ultimate specific training over a minimum of 4 sessions a week. (my work is variable so this is best.)
At least One of those sessions must be a plyometric based.
Weight gym sessions can be supplimented into this.(more later)
I taper the ultimate training before a tournament
I rockclimb/train 2 times a week & surf when its good!

Some thoughts for you:
Think about how your exercise will transfer into your playing roll on the team. by this i mean you need to specify. ie running. You will play prob 1 in every 2 or 3 points on, goin hard then be off. Are you a handler? Defence? A cutter? what sort of running replicates what you do on the field?

At worlds the schedule is 2 games a day for 5 days. I say post nationals you prob want to train 2 times a day for 5 days straight. then have 3 or 4 days off and then repeat. Your body will be ready for Vancouver!

If you seem to be niggled by injuries cause your a bit wussy, get tough! i mean you have to work on your core. Look at opposing muscle groups. if you strain your quad, your hamstrings are prob out of balance.

If you want to be the best, you have to work your weekness. If you neglect this you neglect the team and your self to becoming a better player. (this is also a attitude/mental issue) if your jump is shit. work on it. if you cant flick huck into wind practice it. if you play O and cant get the D back with a layout block you gotta find it inside and froth on it. Its easy to train what you are good at, like anything in life.

The fundamentals of these strength & weakness can be grouped and trained by yourself:
1. Skills: Throwing/ catching. All throws in wind with execution.
2. Power: Take off speed. and vertical jump.
3. Agility: reaction time and quickness of movement
4. Strength: Ability to cut at 100% over and over for the duration of the game
5. Mongrel: Physical mark. laying out over or through people. getting up straight away. body presence on the field in O ie dominating the space around and above you. On D monstering the player and area.

Variety is the key for motivation.

Weight Training:
As i mentioned above your core needs to be worked and strong before you really are able to hit top end stuff. Mid section area/strength to weight/ stomach/ and muscle coordination are all core factors.
How to train. Free weights are the key! and using your own body for resistance. The machines are shit unless you are in rehab or a bumbag wearing pan licker.
The fundamental exercises is the 2 legged squat. Learn it, do it . an example of core free weights is dumbells bench press on a medicine ball. Dips. Sit up throws with a medicine ball to a partner.
Your base is 10 to 12 reps with 4 sets.

Now power. The best ultimate related stuff is track plyos, bouncing/jumping exercises and stairwork.

In the gym the reps are 6 to 8 and they are at 100%. also done at speed!
for example. bench press bar doin hang cleans, clean jerks, and power cleans. technique is crucial to prevent injury. You need a base before you start. Couple of weeks best. Ask me or your gym instructor how if unsure.

Now think of top end training like this. Training a movement over and over will give you endurance to that movement. (possible over use injury) If you train that one movement at maximum, the effort taken to do that movement will decrease which will make repeat movements easier.
For example: jumping 50cm in the air. If you jump 50cm over and over you will be able to jump 50cm more. OR, training to try and jump as high as you can. get better at your limit, then jumping 50cm will be easy and there forth can do it more.. Plus you can jump higher if you need to!

I know its alot, ive dribbled a bit. But take what you want and whatever you do, do it hard. I mantra / chant dingo in my head over and over, when im puttin in the big ones.

You owe it to yourself boys, the team and your country. If not.. well honestly. fuck off to mixed or go play golf.

Let the team grow and evolve

luv timbo